Nia 5 Stages Classes in Tallinn

Q: Who teaches Nia 5 Stages at Goyoga?

Yulia Zhirova. See her teacher profile for credentials, background and student feedback.

What is it?

Nia 5 Stages is a movement practice based on five fundamental developmental movements of the human body: rolling, crawling on the belly, crawling on hands and knees, squatting, and walking. Developed in the United States by Nia co-founder Debbie Rosas from her exploration of developmental movement beginning in 1989, it is practised worldwide by people who want to maintain mobility and stay active at any age.

These movements are like an alphabet of human movement: simple, natural patterns inside more complex ways of moving. Many adults may not have experienced some of them since early childhood. Returning to them gives the body a chance to rediscover and reorganise its natural movement possibilities.

At Goyoga Tallinn , classes are taught by Yulia Zhirova . Guidance is in Russian and English. Learn more at yuliazhirova.com or the official Nia 5 Stages page.

Who is it for?

Nia 5 Stages can be adapted to almost any range of movement and does not require previous physical preparation. It suits people beginning to move again after a break, illness or injury, and people with an active practice who want movement that comes more from within: their own rhythm, impulses and ways of organising movement. Anyone interested in moving with greater ease, sensitivity, fluidity and trust in their own body is welcome.

Key Benefits

Natural, fluid movement

Supports relaxation, mobilisation, range and fluidity, plus clearer body awareness.

Trust in your own signals

Learn to notice what feels comfortable and what does not, and respond rather than only following outside instructions.

Accessible when energy is low

A way of moving when capacity is limited, and a practice that may ease chronic tension when it is present.

What to Expect

● Listen first

The first invitation is to notice what kind of movement brings more comfort, and how you want (or do not want) to move. Any current range of movement is welcome, including wanting to move a lot, very little, or not at all.

● Five stages, adapted to you

There is clear structure and guidance through the five stages, with many ways to adapt each movement to your body. The stages are explored sequentially several times, creating a gentle process of rest, mobilisation, exploration and self-restoration.

● Language and gear

Guidance is in Russian and English with Yulia Zhirova . Knee pads are needed: the studio provides them, or bring your own.

The Lineage

Ashtanga Story

Meet Your Guides

Guest Ashtanga Yoga Teachers

Goyoga Tallinn hosts international masters and local experts for deep-dive workshops and retreats. We are grateful to everyone who has contributed to our community and practice.

Common Questions

Do I need prior movement experience?

No. The practice adapts to almost any range of movement and does not require previous physical preparation.

What language is the class in?

Guidance is in both Russian and English.

Do I need special equipment?

You need knee pads. The studio provides them, or you can bring your own.

Who teaches Nia 5 Stages at Goyoga?

Yulia Zhirova . See her teacher profile for credentials, background and student feedback.

Practice Coming Soon