Are you ready to find more freedom and flow?

Move with more ease?

And be more expressive when you dance?

Find your Flow with Dance Basics


A 7 MODULE SELF STUDY COURSE with videos, reflective exercises, MP3's, group support

Reclaim Your:

Energy and Vitality

Feel vital and alive as you activate your life force and rejuvenate. When we dance all of our physical systems get a workout: our fluids lubricate our cells and joints, we flush out our toxins and we have faster recovery times from injury. We get less pain, have a stronger immune system and better hormone function. And we relax and rest better.


Expand your movement repertoire with new frameworks that inspire and enhance your dance, and are powerful metaphors for your actions and presence in the world. Have new certainty in yourself and your abilities as you become more comfortable in your own skin. Gain a new sense of wholeness and connection within and embody who you are.

Creative Play

Gain more mobility, flexibility and ease. Shifting out of habitual movement patterns, new neural pathways form that invite in new creative thinking. And it is fun! When we allow in spontaneity, lightness and laughter, our whole physiology relaxes and we can access that innocent joy we left behind when we entered the serious business of adulthood.

Perhaps you can relate:

⚪  You know there are great benefits to connecting into your body and moving, that there is even a science behind it, yet you do not experience it enough yourself

⚪  You know that dance is one of the best forms of exercise out there but you don't do it enough

⚪  Sometimes you would love to just get up and dance, but without steps or a sequence to follow you are not sure how to move, or what to do?

⚪  Or you might even feel you have two left, and don’t think you can dance at all..?

Does this sound like you?

⚪  you love to dance and would like to find new ways to move freely without learning stylised dance

  you love to dance but always find yourself moving in the same patterns, and would like to ‘unlearn’ some bad habits

  you would like to learn dance principles and fundamentals that support your dance and your life

  you often take on too much from others and want to bring more joy and lightness into your life

  you want to find a fun and non-competitive way to be active

  you are afraid of 'being seen', and would like to rewrite that script, to feel more relaxed and confident to move in any dance or social situation

What would it be like if:

  you feel more connected to yourself, and you know yourself better  

  you feel more grounded in your body, and less ‘busy', 'spacey’ or 'overwhelm' in your head  

  you feel confident on the dancefloor at a party

  you no longer need a drink or three to feel relaxed at a social event  

  you have permanent access to a library of dance journeys where you can just ‘switch off’ from the outer world when you need time out, and be guided as if you have a companion right there beside yo

"Niio Dance was a very transformative practice for me. Listening to Helene’s words of inspiration and guidance,
I was able to hear the invitation to listen to the wisdom of my own body. And I really loved the music Helene used, it carries you, takes you into yourself. During the course I feel I've released my body of so much built up stress and emotion. My space at home felt part of Helene's space it didn't feel uncomfortable dancing on my own, even at times when I could feel resilience arise in my body, like I wanted to stop dancing, I would hear Helene’s voice encouraging me, talking to me and I managed to work through it.  Helene has so much to share and is such a generous and empowering teacher. Her instruction is so natural you can feel it comes from the heart. It was my favourite tool for staying well in lockdown. I really embraced the opportunity to tune into my body, getting out of my head and feeling confident with such an embodied dance movement .. Niio Dance ... Shake out your stress and dance your way to freedom"

Pauline Crozier
Aerial Yoga Teacher/Studio Owner

Pauline Crozier

Over 3 Parts 

I will give you a whole structural map of how you can explore new ways of moving, that will ignite your imagination and encourage new ways of thinking. You will look at the ways that you move from a whole new perspective and learn new things you did not realise about yourself. While I give you basic structures and frameworks to work with, these will empower you to discover the authentic dance that you have within you. You have permission to be free to discover Your Own Dance.

Each of the 7 modules 

looks at a fundamental principle found in many classic dance styles and performance - to enhance aesthetics, inspire choreography, mood and atmosphere.  However, in this course I also guide you with the niio approach, using somatic awareness to access your inner world, and connection to the outer world through the elements and rhythms of life.

There is no right or wrong way to do things,

only the way that feels right for you.  You may be worried that you will not be able to follow the steps or keep up but there are no set sequences to follow. Rather I introduce an idea or motif that you can then develop as part of your own dance. And most importantly the idea is to listen in, as opposed to moving infront of a mirror - an entirely different activity with different focus and intention. The course is divided into 3 parts, and you can choose whether to enrol for one, two or the whole program.


It can take time for new concepts to be fully embodied, and so this division of the course enables you to take it in stages and not feel any pressure. Having said that, it is always us that puts the pressure on ourselves, and it may be worth remembering that just like life, dance is not always pretty, regular or predictable. You are already more of a 'dancer' than you may believe!

What we cover in the Modules:

Part 1 

1 - Initiation

• Where do our movements begin from?
• How do we initiate our movements?
• How does this reflect in our actions in life?
• What gives us the impetus to move and take action?

2 - Weight and Balance

We explore our weight and balance in dance:
• Do you often throw your weight around?
• How do you find your balance?
• Are you often out of balance?
• How do you regain your balance again?

Part 2

3 - Travel

We explore lots of fun ways to move :
• How do we walk and move?
• In what ways do we move from one place to another?
• What is our preferred style of travel?

4 - Space

We experiment with our space:
• How do we like to move in space?
• How much space do we take up?
• How much space do we allow ourselves?

Part 3

5 - Form

• We find new forms, shapes and patterns
• We get out of our habitual ways of moving  
• We shake up our go-to patterns
• We create new neural pathways

6 - Dynamics

•  We play with our range of energy
•  We wake up from slumber
•  We inject new layers of dynamism and possibilities into our dance and us!

7 - Rhythms

• We explore the tempo, beats and rhythms of music from around the world
• We learn  and find them in our body and dance as we explore the rhythm of life!

There are no set sequences you have to follow.

Rather I introduce an idea or motif as above that you can then develop as part of your own dance. You are supported to find your own style for self-expression, and the course gives you guided dance journeys at your fingertips. The music is inspirational and curated from some of the finest musicians and producers, ranging from eclectic to worldly, soulful, tribal and many layers in between.

The most important thing is

to listen into your body needs in any given moment, as opposed to trying to copy something you have seen, moving and observing yourself in front of a mirror.  In fact I strongly discourage being in front of a mirror. I remember them clearly in dance lessons as a  child, a sure fire way to induce unhealthy (and flawed) comparisonitis and feelings of inadequacy! And remember also that even with the same dance journey, your dance will vary from day to day, and from moment to moment.

"I liked the conversational way in which you directed our dance movements, and the suggestions that you made that included, as well as movement, ways of perceiving; ways of thinking about and feeling the sensations of our bodies.
I learned a lot about how I move, and how I could perhaps move, given enough practice and attention. There was so much that was new in the sessions and I will continue to use the recordings long into the future, as I carry on exploring. There only remains to say, thank you Helene, for the gift you have given. Bless you."


Meet Your Instructor Helene Su

conscious dancing outdoors

As a Transformational Dance Facilitator and Coach, my mission is to help thousands of heart-led change-makers reconnect to their soulful passion and purpose, to share their gifts and embody a new body paradigm.  I will guide you through your journey of discovery to presence, awareness and authentic truth.

Dance has picked me up and lifted me time and time again. It has been my best friend and medicine for my mind, body and soul. It has helped me to gain clarity, resilience and confidence and this is why I have created niio dance.

Being a BBC or British Born Chinese my start in life was not plain sailing. I found it hard to ‘fit in and grew up a quite shy, serious student. However at a young age I discovered the freedom and joy dance, and I fell in love.
I want you to reconnect with your 'joie de vivre'  all through this amazing portal we have called our body. And in this online format, you have a personal DIY and yet 'done with you' program where I am there guiding you through the whole process. You can find your flow all in the comfort and privacy of your own home, or outdoors - where ever you feel inspired. The special MP3 downloads mean that you can go totally offline, into the wilds of nature if you so desire!

My studies have taken me from UK to India, Thailand and Japan and I have an MA in Dance and Somatic Wellbeing. I have explored yoga, meditation, different dance and body therapies and have presented talks and workshops in the UK and Europe.

I am so excited for you to discover the joy and freedom that is possible through your own body, movement and dance, and I look forward to meeting you on this journey!

Take a look inside:

Part 1

1 - Initiation

2 - Weight and Balance

Part 2 

3 - Travel

4 - Space

Part 3

5 - Form

6 - Dynamics

7 - Rhythms

What you receive in each Module:

Here I introduce the main focus for the week, and relevant bodymind science and ideas.

- mini warm up and movement session for your body
- before main dance or as a standalone activity

These are questions and ideas that you can reflect and journal on, before, during and after the module.

Access this course through the dedicated App on your smart phone to study on the go, and keep in regular contact with myself and others on the course through the course community, and with instant message notification.

Bite-sized dance journeys to fit into your busy schedule!
Experience deep shifts in energy levels and focus in just 20 -25 minutes, where you can powerfully boost your mindset and emotional health and access a new state of being.

Dance 1 - focussed guidance to demonstrate the module theme, with new movement pathways to explore and experiment with.

Dance 2 - freer guided movement exploration, where we go deeper into the ideas and themes from dance 1. At the same time, having the structure as a foundation we can just break the 'rules', improvise and just have fun!

Accompanied with beautiful music and visuals to help you ease into the meditative mind, these meditations are extra sensory treats. 

There is a dedicated community that is private within the course itself, and also a regular facebook group.


Niio Audio Dance Journeys

Some of the exclusive Niio Dance mixes are incredibly evocative and can send you to beautiful places. The MP3's mean that you can be offline and if you listen on headphones outdoors, this will allow you the opportunity to enjoy being in nature without external distractions; to discover your own dance flow and get away from the screen!  

The music for Niio Dance is carefully curated from some of the finest musicians and producers, and the range is eclectic, worldly, soulful, tribal and many layers in between. Along with my guided voiceovers, these selections are all professionally mixed and mastered to give you a flawless audio experience. These MP3's are a priceless resource that you can return to for years to come, and every time a new layer will be unravelled and new insights will emerge. You will own a whole new incredible library of guided dance and meditation journeys to beautiful music, your personal toolbox. 

"Thank you for such an excellent course.

The presentation was highly professional, filming was impressive
and it's clearly been really well planned and thought through.

Your on-line dance classes are really, really good. I particularly like the bits in the open air !!"

Dr Jeff Watkins
Tivoli Healthcare

Dr Jeff Watkins

Feel more expansive and joyful as you literally 'find your feet'

Re-ignite the vital energy in your sluggish body and reclaim your mojo

Improve posture, dynamics, co-ordination and find new ways to think, do and be

Let tension and stress melt away in a fun and non-competitive way

Release your self-limiting beliefs to form a new foundation for your whole self

Feel more at ease and inspired as you freely drop into your natural dance

Beautiful Dance Course

Helene is really amazing and she know how to help us access exactly what we need to do in order to grow our ''roots and wings''.

The outdoor settings were inspirational and a real tonic during this strange time of Covid. The course has made me feel more flexible and given me hope!
Rated 5 out of 5

Music Lecturer

I loved your course.

It helped me to get through those tough days when I struggled to get on with anything!


Great course, really enjoying it.
Love your instruction and the lovely backdrops, and the meditations are really beautiful.

Also its really helping with my lower back, which has been giving me a lot of pain but is getting better and better.

And my husband has noticed I'm being a lot more expressive in my dancing!

Wellness Expert

Oh my goodness, loving your course!

Love love love the music... the African dance in the first was wonderful,,, felt the spirits near..  

Circus Performer

Yes if your injury is not debilitating, and you are able to manage it without having to overstress or overcompensate another part of your body. Somatic movement education means that we learn to listen to our bodies and what our bodies need in any given moment. This means that you can go as gently, slowly and passively as you may need to be mindful of your injury. At the same time, learning to sense into your body, you might realise that you tend to put more strain on eg your other foot, which compromises it and conversely give you other tensions or troubles. It may be that you can learn to find more equilibrium in your movement to ease existing problems.

Whilst experiencing freedom in movement, we also have to be mindful of our surroundings. It is possible to move and dance in a very limited space if that is all that is possible. We can move and travel in many directions, not only across the floor!

It is helpful to have a yoga mat or comfortable rug for any warm-up that involves lying down. Clothes need to be comfortable and unrestricted for movement, layers are preferable in case your body warms up. Apart from that the only other thing is to be mindful of your flooring. If you are dancing on carpet, then you may need to take care because of friction, in which case soft shoes may be helpful. Or, in the case of a wooden floor you may need some soft shoes to protect your feet. Otherwise bare foot is usually the best. 

The main issue is not your potential ability to move, as dance covers all kinds of movement - subtle, awkward, clumsy, irregular, erratic as well as slick or athletic. Dropping any expectations or judgements around yourself and your abilities is the first step in responding to your question! In doing so and relaxing, you may find that your perceived challenge around movement and dance may gradually dissolve.

You may find as you sense into your body, new ways of moving inspired by my cues, that you had not done before. You will also gain a sense of being more in your body - being embodied, which gives you more surety, a more clear and grounded presence that can filter into your interactions in life.

No, it is not necessary to have done this course first. Roots and Wings : A Calling of the soul is a complete program that gives you a solid foundation into you and your living 'soma' - your physical, mental, emotional and spiritual self, through somatic awareness, breath, movement and dance. It depends on whether you are ready to drop into that deep space within yourself, to explore and embody, grow and evolve. It does mean that you are ready to release self judgement and expectation of how you are supposed to be in movement. Ultimately Roots and Wings is about connecting with yourself, and connecting beyond yourself to your external world.

This course is based on traditional structural concepts of dance, different ways to move, shapes, tempo and so on. It is infused with the Niio insight, but it is not a deep dive into our whole being that Roots and Wings is. It could even be that you would like to take this course AFTER the above, when the concepts will have more depth and resonance, and you will be able to take your movement to a whole new level. There are no rules! Sense into what feels right for you. 

  NB:  All the above are potential gains, dependant upon time and commitment invested, prior health conditions and personal constitution.
Our dance is a metaphor for our lives, and how many patterns, cycles and unpredictable events may there be. Some of the modules may feel more difficult than others to work through in their themes and concepts, and it may be interesting to reflect a little further on why that might be for you. This is why it is good to repeat and revisit different videos, as you will always have a slightly different experience with every time, because we are also never exactly the same again in any moment. Treat this, as with all the niio offerings as opportunities for little journeys into yourself. And I mean that in a light, explorative way, we get far too serious in life as we become adults, and this course is a great way to shake up rigid patterns and conditioning! Also whilst dance is potentially healing, niio dance cannot be held responsible for any outcomes. For more info please see disclaimer.



Initiation Intro Video
Initiation Warm Up Video
Initiation Dance Journey 1 + MP3
Initiation Dance Journey 2 + MP3
Initiation Meditation Video + MP3

Weight and Balance Intro Video
Weight and Balance Warm Up Video
Weight and Balance Dance Journey 1 + MP3
Weight and Balance Dance Journey 2 + MP3
Weight and Balance Meditation Video + MP3

Weekly Reflective Exercises
Course Community
Facebook Group

PART 2  


Travel Module Intro Video
Travel Warm Up Video
Travel Dance Journey 1 + MP3
Travel Dance Journey 2 + MP3
Travel Meditation Video + MP3

Space Module Intro Video
Space Warm Up Video
Space Dance Journey 1 + MP3
Space Dance Journey 2 + MP3
space Meditation Video + MP3

Weekly Reflective Exercises
Course Community
Facebook Group

PART 3  


Form Module Intro Video
Form Warm Up Video
Form Dance Journey 1 + MP3
Form Dance Journey 2 + MP3
Form Meditation Video + MP3

Dynamics Module Intro Video
Dynamics Warm Up Video
Dynamics Dance Journey 1 + MP3
Dynamics Dance Journey 2 + MP3
Dynamics Meditation Video + MP3

Rhythms Module Intro Video
Rhythms Warm Up Video
Rhythms Dance Journey 1 + MP3
Rhythms Dance Journey 2 + MP3
Rhythms Meditation Video + MP3

Weekly Reflective Exercises
Course Community
Facebook Group

Full 7 Day Money Back Guarantee

I truely hope that you will love this course, whether you take it in parts or as a whole
If after 7 days you do not wish to continue the course you have purchased, then you can write and request for a full money back refund. I only ask that you give me some feedback for me to be continually in service! The downloads are available in the second week.