Nia Dance Fitness in Asheville
Dance with joy. Move without judgment.
Leave feeling brighter.
Nia—Neuromuscular Integrative Action—is a holistic fitness practice that integrates body, mind, and soul through an energizing blend of dance, martial arts, and healing movement.
Kick off your shoes, follow Annie’s guidance, and discover your own way of moving. You choose the range, expression, and intensity that feel right for your body.
No dance experience, complicated choreography, or perfect coordination is required. All movement levels are warmly welcomed.
Tuesdays and Thursdays · 10:00–11:00 a.m.
Dragon Phoenix · Woodfin, North Carolina
$20 Drop-In · Advance Reservations Recommended
What Is Nia Dance Fitness?
Nia—Neuromuscular Integrative Action—is a holistic fitness practice that integrates body, mind, and soul through a carefully curated blend of Martial Arts, Dance Arts, and Healing Arts.
Its movement vocabulary draws from:
Martial Arts
Tai Chi, Tae Kwon Do, and Aikido
Dance Arts
Jazz, modern dance, and Duncan dance
Healing Arts
Yoga, the Feldenkrais Method, and the Alexander Technique
Together, these influences create a rich movement experience that can be powerful, playful, expressive, grounded, graceful, and restorative.
Nia invites you to kick off your shoes and delight in the sensations of all the wonderful ways the body was designed to move. Annie guides established Nia routines while giving you the freedom to adapt each movement, explore the music, and do it your body’s way.
Through joyful, barefoot movement, Nia supports flexibility, agility, mobility, stability, balance, and strength—all while delivering an energizing dose of sweaty fun.
Dance Without Judgment
There is no performance, competition, or pressure to look like anyone else. Annie offers guidance and structure while warmly welcoming each student’s creativity, individuality, and personal way of moving.
Choose Your Own Intensity
You choose the size, speed, power, range, and intensity of your movements. Nia may feel gentle and grounded in one moment, then dynamic and aerobic in the next.
Move Your Whole Self
Nia engages more than muscles. Music, rhythm, sensation, attention, emotion, imagination, and self-expression become part of the experience.
You Do Not Have to Be a Dancer
You do not need dance training, memorized choreography, or perfect coordination to enjoy Nia.
Annie offers gentle guidance, key movements, and creative prompts—but the dance belongs to you. You are invited to adapt each movement, explore the music, and do it your body’s way.
There are no mistakes to hide and no judges to impress.
Nia gives you creative permission to move with your own personality, imagination, and individuality. Some students arrive ready for an energetic workout. Others want to loosen their bodies, lift their spirits, and reconnect with the simple pleasure of moving to music.
Both belong in the same class.
Come exactly as you are. Listen to your body. Let your own dance unfold.
What to Expect During Class
Each Nia class follows a thoughtfully designed progression that helps you arrive in your body, awaken your senses, build energy, explore expressive movement, and gradually return to stillness.
Annie teaches established Nia routines while blending clear guidance with the freedom to adapt the movements and do them your body’s way.
1. Arrive and Connect
Begin by bringing your attention to your body, the room, the music, and the sensations of movement. This opening gives you time to settle in, become present, and connect with how your body feels that day.
2. Warm and Mobilize
Rhythmic movements gradually awaken the joints, increase circulation, and prepare the body to move with greater ease, range, and energy. Annie introduces key movement patterns while encouraging you to remain attentive to comfort and sensation.
3. Build Energy
The music and movement become increasingly dynamic and aerobic. You choose how large, fast, powerful, or gentle your movements become, allowing the class to meet your energy and movement level that day.
4. Express and Explore
Move with freedom, playfulness, strength, emotion, imagination, and individuality. Annie provides the structure of the routine while giving you creative permission to interpret the music and express the movements in your own way.
5. Cool Down and Integrate
The pace gradually slows through grounding movement, stretching, breath, and mindful attention Class closes by giving the body time to settle, notice the effects of the practice, and carry that renewed sense of awareness into the rest of the day.
More Than a Workout
Nia is a joyful, whole-body fitness practice that supports physical conditioning, mental presence, emotional expression, and connection with others.
Through a varied blend of dance, martial arts, and healing movement, each class invites you to build flexibility, agility, mobility, stability, balance, and strength—while enjoying an energizing dose of sweaty, barefoot fun.
Cardiovascular Fitness
Move continuously to exciting, upbeat music while choosing the level of intensity that works for your body and energy that day.
Flexibility and Mobility
Explore movement through a wide range of directions, levels, and shapes to encourage greater freedom and ease throughout the body.
Stability and Balance
Grounded steps, mindful transitions, and martial arts-inspired movement help develop greater steadiness and confidence while moving through space.
Strength
Use the whole body through varied movement patterns, changes of level, dynamic gestures, and sustained aerobic activity.
Stress Relief and Presence
Music, movement, and sensory awareness offer an opportunity to release tension, become present, and step away from the demands of daily life.
Confidence and Self-Expression
Move without judgment and become more comfortable expressing your personality, creativity, energy, and emotions.
Joy and Community
Share an uplifting hour with a welcoming group of people who come together to move, laugh, sweat, and enjoy life.
Meet Annie Sparks Poteat
Annie Sparks Poteat brings warmth, encouragement, creativity, and unmistakable joy to every Nia class she teaches.
A Nia Black Belt Teacher and the founder of Nia Carolina, Annie began her own Nia journey in 1997 and introduced Nia to the Asheville community in 1998. She has been sharing the joy and benefits of Nia movement ever since.
Over more than two decades of teaching, Annie has brought Nia into university settings, dance and yoga studios, senior living communities, and the wider Asheville movement community.
Annie teaches established Nia routines through a balance of structure and freedom. She offers gentle guidance in key movements so students can receive the greatest possible benefit from the practice, while encouraging each person to adapt the movement and do it their body’s way.
Her classes create room for creativity, individuality, and personal expression. Students are invited to listen to their bodies, explore the music, and choose the range and intensity that feel appropriate for them.
Annie’s classes are energetic without being competitive, expressive without being intimidating, and welcoming to people at every movement level.
Students love Annie’s kindness, playful spirit, and ability to bring sunshine into the room. She creates an atmosphere where people can move freely, laugh easily, and leave feeling brighter than when they arrived.
Annie’s Teaching Philosophy
Movement should offer both guidance and freedom.
Annie helps students understand the key movements of each Nia routine while giving them creative permission to personalize the experience. You do not have to perform, compete, or move exactly like anyone else.
You are invited to become present, listen to your body, and express your own creativity and individuality.
Tuesdays and Thursdays · 10:00–11:00 a.m
Is Nia Dance Fitness Right for You?
Nia warmly welcomes people with different levels of dance experience, coordination, physical fitness, and movement confidence.
You do not need to memorize complicated choreography or move exactly like anyone else. Annie offers gentle guidance through established Nia routines while giving you the creative freedom to adapt each movement and do it your body’s way.
You May Love Nia If You…
Feel happier when you hear good music
Want exercise that feels expressive, playful, and enjoyable
Prefer a welcoming community over a competitive fitness environment
Want to develop flexibility, agility, mobility, stability, balance, and strength
Enjoy dance, Tai Chi, yoga, mindful movement, or creative exploration
Have wanted to dance but worried that you were not coordinated enough
Want permission to move freely and express your individuality
Are looking for an uplifting daytime activity in the Asheville area
Adults of all ages and genders are welcome. All movement levels are warmly welcomed.
You Are Always in Control of Your Movement
You choose how intensely you participate.
Movements may be smaller, slower, softer, and more grounded, or they may become larger, stronger, and more aerobic. Annie encourages you to listen to sensation, respect your body, and choose the range and intensity that feel appropriate that day.
Listening to your body is part of Nia—not a sign that you are falling behind.
Before Attending
Nia includes continuous movement and may become aerobically demanding.
Consult an appropriate healthcare professional before beginning when you have concerns about whether aerobic exercise is suitable for you or have been advised to restrict physical activity.
During class, slow down, modify, or stop any movement that causes pain, dizziness, unusual shortness of breath, or other concerning discomfort.
No Dance Experience Required
Many people arrive believing they are uncoordinated.
That is completely welcome.
There are no auditions, performances, or judges. Your first class is simply an opportunity to experience the music, explore the movements, and begin discovering your own way of dancing.
Join Us for Nia Dance Fitness
Bring more movement, music, creativity, and joy into your week with Annie Sparks Poteat and the Dragon Phoenix Nia community.
All movement levels are warmly welcomed.
Class Schedule
Tuesdays and Thursdays
10:00–11:00 a.m.
Classes are held at Dragon Phoenix in Woodfin, just north of Asheville.
Class Pricing
Single Drop-In Class: $20
Advance reservations are recommended because class size is limited to 15 participants. You may also arrive and pay at Dragon Phoenix when space remains available.
Preparing for Your First Class
Arrive 10 Minutes Early - Please arrive at least 10 minutes before your first class. This gives you time to check in, meet Annie, settle into the space, and ask questions before the music begins.
Wear Comfortable Clothing - Choose comfortable clothing that gives you freedom to bend, reach, turn, and dance. Formal dancewear, a uniform, and specialized fitness clothing are not required.
Kick off your Shoes - Nia is traditionally practiced barefoot, inviting you to feel the floor and experience the sensations of your feet and body in motion. Speak with Annie before class if you need supportive footwear or another accommodation for safe and comfortable movement.
Bring Water - Nia can become an energetic and aerobic practice. Bring a water bottle and drink whenever you need it.
Do it Your Body’s Way - Annie offers guidance in the key movements of each routine, but you choose the range, speed, power, and intensity that feel appropriate for your body. You are welcome to make a movement smaller, slower, softer, or more grounded. You may also pause, rest, and rejoin the class whenever you are ready.
Reserve Ahead When Possible
Walk-ins are welcome when space is available, but reserving ahead is the best way to ensure that a place is waiting for you.
Choose the Way You Want to Attend
Nia Dance Fitness is part of the Dragon Phoenix Drop-In Program. There is no contract or recurring membership required.
Come experience one class, attend regularly with a class pass, or use your visits to explore several different movement practices.
One Pass. Many Ways to Move.
Nia Dance Fitness is part of the Dragon Phoenix Drop-In Program—a flexible collection of classes offering joyful movement, mindful practice, balance training, resilience, creativity, and martial arts-inspired exercise.
Your 10-Class Pass may be used for any class shown in red on the Dragon Phoenix schedule. Attend Nia regularly, combine it with a complementary practice, or explore something different from week to week.
Build a Practice That Fits Your Life
Some students attend Nia every week. Others enjoy balancing its joyful aerobic energy with the calmer grounding of Qigong, the structure of Tai Chi, or the focused movement of Sword Yoga.
You may use all ten visits for Nia or create a varied practice that changes with your interests, energy, and schedule.
The pass never expires, so you are free to move at your own pace.
Frequently Asked Questions
Do I need dance experience?
No. Complete beginners and experienced dancers are both warmly welcomed.
Annie teaches established Nia routines and offers guidance in key movements, but you are not expected to reproduce every movement exactly. You are invited to adapt the routine, explore the music, and do it your body’s way.
What if I am not coordinated?
You are still welcome.
Nia is not a performance, audition, or competition. There is no pressure to look like anyone else and no single correct way your dance must appear.
The practice gives you creative permission to move with your own rhythm, personality, and individuality.
How physically demanding is the class?
The intensity changes throughout the hour.
Some portions are grounded, mindful, and gentle. Others become dynamic, sweaty, and aerobic. You control the size, speed, range, and power of your movements, allowing you to choose the intensity that feels appropriate for your body that day.
Nia may not be suitable for someone who has been advised to avoid aerobic exercise or who needs close medical or individualized physical supervision.
What should I wear?
Wear comfortable clothing that allows you to bend, reach, turn, and move freely.
You do not need dancewear, a uniform, or specialized fitness clothing.
Is Nia practiced barefoot?
Yes. Nia is traditionally practiced barefoot, inviting you to feel the floor and become more aware of sensation throughout the feet and body.
Speak with Annie before class if you need supportive footwear or another accommodation for safe and comfortable movement.
What should I bring?
Bring a water bottle and anything you normally need for comfortable physical activity.
No specialized equipment is required.
When should I arrive?
First-time students should arrive at least 10 minutes early.
This gives you time to check in, meet Annie, become familiar with the space, and ask questions before class begins.
When are classes held?
Nia Dance Fitness meets:
Tuesdays and Thursdays
10:00–11:00 a.m.
Classes are held at Dragon Phoenix in Woodfin, North Carolina, just north of Asheville.
How much does a class cost?
A single Drop-In class is $20.
You may also purchase a 10-Class Pass for $180, reducing the cost to $18 per class.
Do I need to reserve in advance?
Advance reservations are strongly recommended.
Class size is limited to 15 participants, and reserving ahead helps ensure that a place is available. Walk-ins may attend and pay at Dragon Phoenix when space remains.
Does the 10-Class Pass expire?
No. The 10-Class Pass does not expire.
You may use the visits gradually and attend according to your own schedule.
Can I use the pass for classes other than Nia?
Yes.
The pass is valid for all Dragon Phoenix Drop-In classes shown in red on the schedule, including eligible Tai Chi, Qigong, Sword Yoga, Tai Chi Fan, and children’s Drop-In classes.
Can my family share the pass?
The pass may be shared among members connected through the same Dragon Phoenix family account.
It cannot be shared between friends or acquaintances.
Are men welcome?
Yes. Nia Dance Fitness is open to adults of all genders.
The current community is primarily made up of women, but men and younger adults are warmly welcomed.
Is Nia only for older adults?
No.
Adults of different ages and movement levels enjoy Nia. Annie’s class is especially popular among women in their 50s, 60s, and 70s, but it is not a senior-only class.
What if I need to rest during class?
You are always welcome to slow down, make a movement smaller, pause, drink water, or rejoin when you are ready.
Listening to sensation and responding to your body are essential parts of the Nia practice.
Can I try one class before purchasing a pass?
Yes.
Attend a single class for $20 before deciding whether the 10-Class Pass is right for you. Because Nia is part of the Drop-In Program, this is a paid first class rather than a free trial.
Tuesdays and Thursdays · 10:00–11:00 a.m. · $20 Drop-In
Come Dance With Us
You do not need to be a dancer.
You do not need perfect coordination.
You only need a willingness to kick off your shoes, listen to the music, and discover how your body wants to move.
Join Annie and the Dragon Phoenix Nia community for an hour of joyful movement, creative expression, uplifting music, and sweaty, barefoot fun.
Follow the routine. Make it your own. Do it your body’s way.
All movement levels are warmly welcomed.
Come as you are.
Leave feeling lighter, brighter, stronger, and more alive.
Tuesdays and Thursdays · 10:00–11:00 a.m.
$20 Drop-In · Class Size Limited to 15
Movement. Music. Community. Joy.