When Moana Henriques hears the beat of Tahitian drums, it’s hard for her to stand still.

The Kauai native, who recently graduated from the University of Hawaii at Manoa with a bachelor’s in agricultural sciences, fell in love with the art of Tahitian dance four years ago when she discovered Tahiti Mana, a professional dance troupe in Honolulu. Once you join the group, the spirit of Tahiti — which Henriques likens to the aloha spirit — enters your daily life, she said.

"I love the drums," said Henriques, who is part Tahitian. "When I hear the drums, it just brings out this thing in you that you want to dance. You hear the beat and you just kind of start moving with it. I love it."

It’s easy to understand why she feels that way. There are lots of reasons.

When Henriques, 22, first stepped into a Tahitian dance class, she immediately felt welcomed. She remembers kids running around while their moms danced, and a sense of genuine warmth. Besides that, the motions and drumbeats captured her heart.

But she also found it was a great way to stay fit, and it’s fun, too.

"It’s like the best cardio," Henriques said. "When I go to the gym, I run, do the StairMaster and elliptical. The amount of sweat I get from a full-day workout at the gym is the same amount of sweat I get here for an hour or two."

The repertoire of Tahitian dance moves can be rigorous, targeting the legs and core, while incorporating arm movements. Slow moves tighten muscles while fast moves burn calories.

Dance practice usually starts with stretches and warm-up, followed by drills that go over the choreography of particular drumbeats.

Many of the movements, which require dancers to move their hips in circles while keeping their shoulders and upper body level and still, will strengthen core muscles.

Legs get a good workout, too. Dancers perform at a range of positions — from standing on their tippy-toes to resting on their heels.

Henriques discovered the joy of Tahitian dancing at a crucial point in her life. She was homesick for Kauai after starting college, and she missed the hula halau she had belonged to since she was 2 — Na Hula o Kaohikukapulani on Kauai. She was also working several part-time jobs.

But Tahiti Mana became a second family for Henriques. Troupe members celebrate one another’s birthdays and practice several times a week, sometimes on the beach. It’s also opened new doors for Henriques, who has won Tahitian dance competitions and got several part-time jobs dancing at luau.

"I think I’ve become a better dancer with Tahitian," she said.

Tahiti Mana, founded in 2011 by Manarii "Mana" Gauthier and his wife, Nalini, offers beginning to advanced classes for keiki, men and women. It also has an award-winning professional Tahitian dance troupe that last year won the grand champion title at the annual Heiva i Hono­lulu competition.

One of the most challenging moves to master, according to Henriques, is tifene, which requires hip circles while in a low, semi­seated position. It takes balance and strength to perform, and when she first tried, Henriques couldn’t do it at all.

"Now I can do it decent, but I still have to work on it," she said.

The most enjoyable part of class is at the end of the nearly two-hour session, when students gather in a circle and dance freestyle.

Drummers pound away, dancers shake their hips and students whoop and cheer.

"When you leave class, your body is exhausted," she said. "But you’re happy."

Tahiti Mana offers classes for keiki, men and women, beginner to advanced. Learn more about Tahiti Mana at tahitimana.blogspot.com or at www.fb.com/TahitiMana.