Take the kicks of tae kwon do. Add the graceful movements of modern dance. Then throw in the flexibility of yoga.

The result is NIA, an exercise form that melts together combines nine movements to create something that does a lot more than get the kinks out. It strengthens muscles, improves the cardiovascular system and taps into the healing power of yoga. All the while it sets our inner dancer free.

NIA's claim to fame is it allows participants to move the way they feel. Periodically during the hour-long class, participants are encouraged to sway, dance and generally do their own thing.

But NIA is not just for dancers and yoga enthusiasts. Runners who thrive on counting miles will find that NIA sets them free from a predictable pace. Those who prefer to get fit through repetition and endurance are likely to find that NIA offers a break from the mundane.

At Rhythm & Moves in Southlake, Texas, owner Dale Estrabao says makes the point that cardio exercise enthusiasts often turn to NIA for cross-training purposes. Meanwhile, yoga devotees find that NIA gets the heart rate up and improves flexibility. Dance fans get a taste of modern movements, but they also get a dash of martial arts such as tai-chi.

Although it `has been around since the 1980s, NIA has come and gone in popularity. Lately it's been hot, thanks to heightened interest in body, mind and spirit activities. Fans say it's a workout unlike all others. Best of all, it's fun.

"It makes you feel like a kid again," said Sue Armstrong, a NIA devotee.

BREAKIN' IT DOWN

What it is: NIA is a low-impact dance exercise. It fuses together nine different movement forms. Martial arts, such as Tai Chi, dance arts, such as modern dance, and healing arts, such as yoga, are blended together.

What does NIA mean: NiaNIA (pronounced Nee-Ah) is an acronym for Neuromuscular Integrative Action.

How it works: NIA is all about music and movement. The instructor guides participants through various movements. One minute participants might be kicking and punching; another they might be making up their own dance. A typical class includes a warm-up, peak period and cool down.

Why it works: It is an aerobic exercise, so participants get a cardiovascular workout. But they also use their whole body to express themselves. The different movements tone and trim the body yet are kind to the joints.

How it is different from other exercises: It encourages participants to express themselves emotionally and physically. It's part of the healing movement emotionally, mentally and physically. At Rhythm & Moves, there's a class specifically for breast cancer survivors.

Who can do it: Anyone. At Estrabao's studio 5-year-olds to 80-year-olds share the dance floor.

What advocates say: After wearing high heels all day, Pauline Jaroszewicz kicks off her shoes and does NIA barefoot, as most participants do. It's a way to relax after a stressful day. "And you don't have to be a good dancer to do it, just as long as you move" she said.

For more details and a list of classes, go to www.nianow.com