The Niio Dance Map and Seven Spheres of Awareness

Niio Dance is a movement practice where we look at both the structural and energetic qualities  of our body and mind, and the connection between the two - our inner connection.  

We look at our outer connection, our relationships on a micro and macro level, our environment, especially the natural world.  

And as we move and dance, our bodies can relax into a free expression and flow that extends beyond us to the etheric realms. Informed and influenced by somatics, yoga, martial arts and energy practices from Japan, China and India.

In the Niio Dance journey of Empowerment, there are Seven Spheres of Awareness, that comprise our Roots and Wings.

ROOTS is Body, our Inner Connection, our Vitality and Self
In the Niio Journey of Empowerment we start from the fundamentals of our being  
so that we can create a solid foundation from which to grow.


When we connect to the earth,  we find our ‘footing’, find stability, our centre and our balance. We also connect to our bones. Our bone is living tissue, the core of our innermost being and of creation itself. Sensing into this inner support, we can improve our posture and liberate our mobility. By having a sense of our holding, we can literally‘get a grip’ on ourselves and be stable.    

By grounding to the earth we have the underlying support to grow and expand. We learning to notice and recognise when we are off balance. This earth connection gives us the anchor and security to go forth and to ‘spread our wings’. This sphere also represents our base chakra, muladhara, which represents  our basic needs for survival.


Our breath is our fundamental life giver, the gateway between us and the outer world. it is also our gateway to freedom. When we are anxious or stressed our breath is immediately compromised.    

How we breathe is a direct barometer of our health. when we move through our fears we can learn to receive our breath fully to energise, awaken and empower.    

At the same time we can use it to relax our parasympathetic or ‘rest and digest’ system.  Our breath is not only our lifeline  it is our ultimate tool.

Structural Integrity

We are an incredible living, liquid matrix of bones, tissues, tendons and fluids that all link together to create a harmonious orchestra.  

We learn to sense into our body, to explore how we intrinsically connect – to ‘join the dots’ of our being. This helps us to feel more co-ordinated, in sync and in tune with ourselves.    

We tap into our innate tensile support, and in doing so learn to let go of tension, stress and anxiety. We recognise the different states we can be in and the different levels of support we have within.


We have 7 fluid systems in our body. By connecting to these we can open to new fluidity and grace, free expression and flow within our bodies when we move and dance.    

And in doing so, we can slowly release the constraints of our ordered lives. When we can recognise our different rhythms, we can learn to navigate around obstacles in our lives, adjust to sudden changes of direction, meander and find a way through.    

The element for fluidity is water, the same as the second or sacral chakra, svadhishthana, which represents our creativity.

 'Thank you for a really stimulating class for both body and mind. I feel more connected to my core and feel better within myself physically and emotionally, and my acid reflux indigestion is not there...its subsided. Amazing!'


WINGS is our Being, our Outer Connection, our Vision and Creation
In Wings, we look to extend our connection beyond our physical bodies, into the wider world.  
About connecting to the bigger picture, and learning to listen to and trust in our inner compass,  
and having the resources and strength to create and manifest our vision and our dreams.


Power can be intrinsic as well as literal. Associated with physical strength and masculine energy, when we connect to our warrior strength we get things done.    

Our power centre is in our core, our gut, our hara, which is also our third chakra, manipura. This represents our will, our sense of self and self-expression.    

When we connect to our passion and our inner power, we fan the flames of inspiration and action. When we are in our power  we feel vital and alive.


We are electrical beings and the signals of  our heart are sixty times stronger than that of our brain.    
Being able to connect to our feelings, and welcome them in with perception and awareness we can gain insight, develop our soft skills and improve our communication and relationships.    

At the same time we are kinder to ourselves, our bodies relax, we relieve stress  and invite in peace and joy


We do not live in isolation, and ultimately we all need to belong, to connect.    

The first connection is with ourselves.

Our inner connection.

When we can integrate all the different aspects of ourselves and find a home for them in our bodies, we can create a balance, a homeostasis.    

If we feel connected within, we have the resources to develop awareness and recognise our strengths, qualities and gifts, to direct into the world.  

Our outer connection.  

Moving and expressing through dance is a way to find our inner and outer connection.


We have fun! We commit to our personal health and wellbeing by allowing ourselves to have some serious healthy ‘fun’. Smiling and laughter are encouraged and one of the important elements of Niio Dance! Laughter releases stress and tension, boosts our immune system, diminishes pain, produces endorphins and generally lifts our mood. A win-win.

'Helene we had such a good dance off last night in your honour – was epic!!'