NIA 5 stages: Awakening the body's innate resources for self-healing and health
Laupäev, 24. jaanuar 2026 kell 11:00 - 12:00
Please arrive 10-15 minutes early to change comfortably. Class will start at 11.00
TAO Keskus OÜ, Tallinn
Our bodies possess an amazing natural resource for self-healing and self-regulation. This wisdom is encoded in our biology. In this class, you will learn how to access it using 5 early development movements.
These movements allow you to feel better in a matter of minutes, no matter what condition you are in. You will receive a practical tool to cope with chronic pain, tension, fatigue, or limited movement.
The “5 Stages of NIA” is a unique way to restore health and bring more ease and enjoyment to everything you do.
👶 The wisdom of your body. Think about how a child develops: from the first uncertain roll on the floor to confident upright walking. How do they achieve such perfection? Through repeated repetition of the same natural movements.
This is where the genius of human biology lies. Each of the 5 basic movements is a unique “multi-tool.” One simple movement triggers a multitude of processes at once: it builds the skeleton, trains the muscles, establishes connections in the brain, and develops coordination.
By performing these movements in the same sequence as a child does during development, you will achieve a similar but much faster process, helping to gently expand your range of motion and restore your body's natural freedom and comfort.
🧬 Effectiveness of the method. The 5 stages of NIA have a rich history. It was developed by Debbie Rosas in 1989, based on proven principles of neurophysiology, anatomy, and movement development. Over more than 30 years of use, the practice has proven its effectiveness with real results from thousands of people around the world. It helps not only to recover, but also to maintain flexibility and mobility for many years to come. This is the key to active longevity and a high quality of life at any age.
🧘♀️ Mindfulness and safety. A distinctive feature of the 5 stages of NIA is the combination of movement with mindfulness practice and a constant focus on feeling more comfortable. Each movement has many options for adaptation. From lying completely still with barely noticeable movements to energetic and athletic movements. It is a living process, and you will learn how to trust your own impulses and signals and remain comfortable throughout the class.
This practice is suitable for any condition: ✨ If you are full of energy — the movements will direct your strength towards strengthening your structure. ✨ If you have no strength — the practice will become gentle support, allowing your body to recover at its own pace.
This is a space of deep respect for your sensations, where defenses and adaptations that have arisen in response to circumstances can be naturally and delicately transformed into coordinated, effective, and fluid movements.
🎒 What to bring: • The class is mainly held on the floor, so bring comfortable clothes. • I recommend layering (T-shirt + sweater/socks) so you can warm up if you want. • If you have knee pads, bring them with you. If not, we will provide them in the hall.
💻 Support for practice after class. This master class is an ideal opportunity to learn the technique in depth in person. After class, you will be able to perform this technique on your own at any time.
I also invite you to continue practicing in my short 15-minute online morning classes, which you can take in the comfort of your own home.
Classes are held every morning: • 8:00 a.m. on weekdays • 9:00 a.m. on Saturdays
Regular classes are an exciting process of gradual and long-term change, which takes place with support and guidance.
Host: Yulia Zhirova — certified NIA® trainer, body-oriented psychotherapist with 30 years of experience, specialist in working with complex trauma, working with the TIFT® (Trauma Integrating Flow Therapy)
More information: 🌐 yuliazhirova.com
Come to relax, recharge your batteries, and gain an effective tool for health and well-being.
TAO Keskus OÜ • Rotermanni tänav 2, 10111 Tallinn, Harju maakond, Eesti
