Niio Dance BASICS

find Freedom in your Body and Aliveness in your Mind

LAUNCHING FEBRUARY 12th 2021 - Chinese Year of the Ox

Niio Dance Basics - a 7 Week Course

12th February - 2nd April


Embodiment and Empowerment

Vitality and Strength

'Finding your Feet'

‘Find your feet’ literally and metaphorically, and form a solid foundation for your breathing, moving, dancing self in this 7 week course that takes you back to basics in posture, co-ordination and dynamics in free movement and dance. From establishing some classic dance fundamentals we can feel more at ease and inspired to move freely and express.


If you would like to feel more confident about moving and dancing, to lose self-consciousness and enjoy being in the moment, this course is a perfect foundation for you. You will receive guidance on basic dance principles to support you, new ways to think about moving and ideas to open and inspire your imagination. Rather than shy away from social situations where there are opportunities to dance, you will become part of the celebratory spirit of the event!


and groovers

This course can also be for confident movers. Maybe you love to dance, but have never had formal lessons, and would love to learn some fundamentals to enhance your movement. 


You may find that you always go to familiar places, and this course may help you to find new ways to move.  You may also learn a whole lot more about your body and yourself in the process! 

NB: If you feel no need to learn basic dance principles and would like to deep dive into embodied somatic movement and dance, then Niio Dance Flow 16th April - 4th June may be more suitable for you.

what you will Gain:

  • more energy and vitality


  • expanded movement reach and repertoire

  • lightness and laughter as you commit to the ‘work’ of allowing yourself to Play


  • structures and frameworks to support your movement, both in your dance and externally into the world


  • a sense of wholeness and connection within


  • new certainty within yourself and confidence in your abilities, as you become more comfortable in your own skin


  • potentially new perspectives and inspirations for yourself and for life


NB:  All the above are potential gains, dependant upon time and commitment invested, and prior health conditions and abillities. Seven weeks is an introduction to what is possible, building a solid foundation. We go into more depth and exploration in Dance Flow, Niio 1 and Niio 2.

Course Elements:

This course gives you guidance for ways to move, giving physical shapes and structures for your dance, without learning formal stylised dance steps or sequences:

Basic Dance Principles


how and where our movements begin

Weight & Balance

finding internal support to hold us,

and give us confidence,

to step out with surety and lightness


exploring our kinesphere (the spherical space around our body,

as created by Rudolf Laban),

how we move in space,

and where to


we explore a myriad of

different ways of moving and travelling across the floor


we look at our qualities of movement, which can include speed, energy and flow of movement



we look at structure and shapes,

patterns and pathways


we look at moving to different

rhythms and beats

Somatic Dance

All of the above dance principles are part of classic dance and performance - to create aesthetics, mood and atmosphere. However, when dancing for ourselves, for self-expression and to access our interiority, we use somatic approaches that also correspond with the four modes of human perception identified by Carl Jung - sensing, feeling, intuiting and thinking.


Whilst I guide you, there are no set sequences you have 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.


NB It may also be worth remembering that just like life, dance is not always pretty, regular or predictable!

What you will Receive:

  • guided warm-ups

  • meditations

  • dance sessions

  • support from me - through weekly check-in and Q & A

  • community - a closed fb group where we can share ideas and experiences

  • optional follow-on exercises

every week:


This video will give a concise warm up that prepares you for the session, or can be done on its own as a general mini warm up and movement session for your body.



This video has a warm up and focussed guidance to demonstrate new movement pathways with time for you to follow

Downloadable as an mp3 so that eg you may listen on headphones outdoors. This will allow you the opportunity to sense into your body without external influence or distraction, discover your own dance flow, and get away from the screen!


1 x 15 mins - VIDEO DANCE SESSION 

This video follows on from the 20 min video which has a warm up and guided material. This 2nd video continues the movement and integrates further. The videos can be done together or separately. 

1 x 10 min – MEDITATION 


The meditations are also an opportunity to go back to basics, of the body and the breath, as we begin to explore our interior.  I give you simple guidance  accompanied with beautiful music and subtle visuals to help you ease into the meditative mind without pressure or expectation. 



7 x 10 min downloadable wav/mp3s of Warm up sessions

7 x 20 min downloadable wav/mp3s of Dance 1 sessions

7 x 15 min downloadable wav/mp3s of Dance 2 sessions

7 x 10 min downloadable wav/mp3s of the meditation

Reflection exercises for each module completion


All the lessons are kept in the Niio Dance course portal for you to reference and access again for another 60 days after course completion. WAV/MP3's are yours to keep forever!











NB This course is a perfect preparation for Niio Dance Flow which follows on from this course. Or, if you are inspired to explore deeper into the body mind connection, learn more about yourself and your body, and instill a moving meditation and dance practice as part of your regular health and wellbeing self-care programme, then it is also the perfect preparation 

for Niio Roots - Earth Spirit beginning in April.

I have decided cautiously to offer this option
a) to be more economically accessible b) to honour those of you who may not want to regularly meet in an online group session.
For this option there is still the closed FB group to connect.
NB: A note for self-care, please see disclaimer
with weekly Zoom meets
Zoom meets plus 3 x one-on-one sessions with me
and regular email accountability

NB: The pictures above are taken from previous Niio Dance courses, and are only indicative of how it may look. The actual course content may look different.