When it comes to the pelvic floor, most men tune out right away—the topic is so strongly associated with childbirth and postpartum exercise. Yet pelvic floor exercises are just as important for men. The question is, how do you get them to do them?
On Impatience and Boredom …
CANTIENICA® body in evolution is a precise physical training program designed to improve posture, strengthen deep muscles, support the pelvic floor, and enhance flexibility.
You’ll learn to align your body from the inside out—gently, based on anatomical principles, and in a way that works for everyday life. For more length in the spine, flexible joints, a stable core, and a new sense of presence.
The CANTIENICA® method changes the way you stand, sit, walk, breathe, and move. Small, precise movements activate the deep muscles and re-establish connections between bones, fascia, and muscles. This allows movement to become easier, more fluid, and freer once again.
Improve Your Posture
You’ll gain length, space, and stability. Your shoulders will relax, your chest will open, and your spine will straighten.
Strengthen Your Pelvic Floor and Core
CANTIENICA® body in evolution trains the deep muscle layers in a subtle, targeted, and integrated way—for greater strength, control, and self-confidence.
Relieving Pressure on the Back
When the postural muscles are engaged, the neck, shoulders, and back can experience noticeable relief.
Staying Active—at Any Age
You’ll learn to use your body wisely: in everyday life, during sports, while sitting, walking, lifting, and breathing.
For anyone who wants to move better and live pain-free. At the Zurich studio, via livestream, or with a CANTIENICA® trainer near you.
For you at home—clearly guided, efficient, and well-founded. Whether it’s posture, your back, your pelvic floor, or your face: each program strengthens you from the inside out.
For professionals who want to work with precise body awareness. The CANTIENICA® training program teaches the method, instructional skills, and the joy of coaching.
Your hands are versatile: they grasp, hold, feel, support, and help you with every activity in your daily life. But too much strain, repetitive tasks, or poor movement patterns can weaken them, cause tension, or lead to pain.
Workshop Content and Objectives
Benefits for You
After this workshop, your hands will feel strong, flexible, and supple again. Everyday activities like typing, grasping, lifting, or pressing will be easier; your shoulders will be more relaxed, and your wrists will be pain-free. And you’ll perform every movement with greater awareness.
Instructor: Benita Cantieni, founder of the CANTIENICA® method and expert in bone-conscious bodywork. With precise, clear guidance, she’ll show you how to align your shoulders, arms, and hands in a way that’s gentle on your joints and help you develop new strength and flexibility all the way to your fingertips.
Sunday, March 15, 2026, 1:00 p.m. – 2:30 p.m.
CANTIENICA® Studio Zurich, Hofwiesenstrasse 2, 8057 Zurich
Cost:
CHF 180, including VAT
Discover the strength and flexibility of your hands—from your shoulders to your fingertips.
This workshop builds on existing basic knowledge of the CANTIENICA® method.
The number of participants is limited.
Straining is the worst thing you can do on the toilet. Straining creates pressure. The pressure on the spine, the pelvic bones, the intestines and other abdominal organs, the rectum, and the anus can make you sick over time.
The “Toilet Etiquette” workshop shows you a different way. It teaches you how to turn a big job into a smooth, little task with the right posture. It also shows you how to get rid of hemorrhoids quickly and permanently by maintaining a back-friendly posture.
You’ll learn how posture, gentle muscle activation, and conscious relaxation can make going to the bathroom easier.
Your hands are versatile: they grasp, hold, feel, support, and help you with every activity in your daily life. But too much strain, repetitive tasks, or poor movement patterns can weaken them, cause tension, or lead to pain.
Workshop Content and Objectives
Benefits for You
After this workshop, your hands will feel strong, flexible, and supple again. Everyday activities like typing, grasping, lifting, or pressing will be easier; your shoulders will be more relaxed, and your wrists will be pain-free. And you’ll perform every movement with greater awareness.
Instructor: Benita Cantieni, founder of the CANTIENICA® method and expert in bone-conscious bodywork. With precise, clear guidance, she’ll show you how to align your shoulders, arms, and hands in a way that’s gentle on your joints and help you develop new strength and flexibility all the way to your fingertips.
When: Sunday , March 15, 2026, 1:00 p.m. – 2:30 p.m.
Where: CANTIENICA® Studio Zurich, Hofwiesenstrasse 2, 8057 Zurich
Cost: CHF 180, including VAT
Discover the strength and flexibility of your hands—from your shoulders to your fingertips.
This workshop builds on existing basic knowledge of the CANTIENICA® method.
The number of participants is limited.
Book the “Foot and Hand Evolution” workshop bundle at a special price of CHF 340 instead of 360.
Your feet are your foundation: They carry you through life, cushion every step, and influence the alignment of your knees, hips, and back. However, uneven stress, poor movement patterns, limited flexibility, or misalignments can cause pain, instability, and tension that extends all the way to the hip joints.
Workshop Content and Objectives
Instructor: Nicole Looser, CANTIENICA® trainer. She understands the challenges posed by foot pain and joint problems in the knees and hips, and teaches the exercises clearly, precisely, and in a way that’s suitable for everyday use.
When: Sunday , March 15, 2026, 10:00 a.m. – 11:30 a.m.
Where: CANTIENICA® Studio Zurich, Hofwiesenstrasse 2, 8057 Zurich
Cost: CHF 180, including VAT
Enjoy the flexibility of your feet and feel how it affects your entire body.
The workshop builds on existing basic knowledge of the CANTIENICA® method.
The number of participants is limited.
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SCHWEIZER ILLUSTRIERTE. June 24. Supple and resilient well into old age : In her latest book, Benita Cantieni shows that...
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In a world where physical well-being and self-care are increasingly taking center stage, the idea behind “CANTIENICA® Body in Evolution”...
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STARKVITAL May/June 2, 2024 Benita Cantieni (born in 1950): In the realm of physical well-being andbodywork, Benita Cantieni is a...
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DROGISTENSTERN writes about Benita Cantieni’s latest book: “Staying Flexible and Strong for Life with a Tiger’s Spirit.” Sabine Reber has...
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Becoming Friends with Your Body Benita Cantieni’s personal account reveals the roots of the CANTIENICA® method. She experienced firsthand how...
Read the full postMore than 100 mentions in the press and trade magazines since 1997.
→ CANTIENICA® in the Media
Known for …
Bones, muscles, and fascia form new connections—your body straightens itself out on its own, without any pressure or force.
Whether you’re walking, working, or exercising—you’ll learn to move your body in a way that allows your joints, back, and fascia to work in harmony.
You’ll understand how your body really works and use that knowledge to improve your posture, coordination, and presence.
The eduQua certificate stands for verified training quality—transparent, structured, and traceable.
CANTIENICA® is more than just a workout—it’s a method for strengthening your body from the inside out. Through precise, anatomically sound movements, you activate your deep muscles, realign your spine, pelvis, and joints, and provide lasting relief for your back.
The result: You feel light, agile, and stable—in everyday life, during sports, and with every movement.
Your posture is a reflection of your inner balance. With CANTIENICA® Body in Evolution, you’ll learn to straighten up from your body’s center—gently, mindfully, and effortlessly.
Your spine becomes longer, your joints gain freedom, and your body becomes more present. You stand, walk, and sit more upright—completely naturally.
A healthy pelvic floor is the foundation for strength, stability, and good posture. The CANTIENICA® method specifically trains these deep muscles and integrates them with the abdomen, back, diaphragm, and breathing.
The result is a noticeable sense of stability in the core of your body—leading to greater control, vitality, and a zest for life.
CANTIENICA® Body in Evolution activates the muscles that support your back—deeply, subtly, and sustainably. This relieves pressure on your intervertebral discs, neck, and shoulders. Back pain noticeably subsides, and your movements become light and fluid.
Many participants report significantly fewer symptoms and more energy after just a few training sessions.
Each exercise follows the body’s natural logic. CANTIENICA® training improves flexibility, balance, and coordination.
Whether you spend a lot of time sitting, exercise, or simply want to walk freely and smoothly again—this workout will help you move effortlessly and pain-free.
Whether you’re practicing at home or receiving in-person instruction, our certified instructors will guide you individually—step by step—toward a posture that combines strength and ease.
Experience how your body awareness changes—permanently and naturally.
In her new book, Benita Cantieni shows how people of advanced age can still do something to improve their posture, flexibility, and freedom from pain, and to enjoy being active.
CANTIENICA® Body in Evolution is the foundation for a high-performance, healthy body—a maintenance program designed to specifically address and improve areas of weakness.
You can start exercising at any age, because the body is capable of learning throughout your entire life. Bones and cartilage remain malleable and capable of regeneration throughout your life, and ligaments, tendons, muscles, and fascia readily adapt when challenged in specific ways.
Benita Cantieni’s program is designed especially for people who don’t want to feel old and want to keep their bodies supple and resilient.
She also demonstrates all of her tried-and-true exercises herself in the book, so that readers can be sure to do them correctly.
Benita Cantieni deliberately uses new terms in her instructions. The intention is for you to let go of old training patterns and embrace this new approach to bodywork. It’s a first step toward greater body awareness. The glossary is designed to describe VIVATOMIE®—the counterpart to conventional anatomy.
Benita Cantieni deliberately uses new terms in her instructions. The intention is for you to let go of old training patterns and embrace this new approach to bodywork. It’s a first step toward greater body awareness. The glossary is designed to describe VIVATOMIE®—the counterpart to conventional anatomy.
CANTIENICA® Body in Evolution is an experiential-anatomical training concept. It was founded in 1997 by Benita Cantieni and is constantly being refined. The“Guide to Self-Healing”explains to people with no anatomical background how their bodies work, what is good for their musculoskeletal system, and what causes illness. By understanding these processes, people develop an awareness of themselves, their own posture, and their everyday movements.
Dieses Spüren und Verstehen ermöglicht es dir, Schmerzen in Gelenken, Beschwerden in Sehnen, Muskeln, Faszien durch blitzschnelle, bewusste Veränderung der Haltung oder Bewegung auf der Stelle zu mildern und durch regelmäßiges Training dauerhaft zu beseitigen. Wer mit der CANTIENICA®-Methode lebt, versteht Schmerzen wieder als das, was sie sind, nämlich die Sprache des Körpers, seine Art, uns zu sagen: „Es gefällt mir nicht, was du da mit mir machst“.
Anyone who takes this language seriously can instantly correct whatever has caused pain due to a clumsy movement or a sloppy posture. Here are the basic vivatomic principles that will help you understand the logic behind the CANTIENICA® exercises.
CANTIENICA® body in evolution is a training concept based on experiential anatomy. Initiated 1997 by Benita Cantieni, it is continuously being developed to integrate new insights and experiences. Throughout Europe, approximately 2,000 therapists and body workers are currently working with this concept to correct all kinds of postural problems. The “instructions for self-healing” explain in laymen’s terms how the human body functions, what the skeletal locomotion system needs, and what makes it ill. Understanding these processes sharpens the awareness for them in your own body, for your own posture, and your everyday movements. As you experience, feel, and understand how your body works, you are able to counteract pain in your joints or problems with your sinews, muscles, or fascia through conscious posture adjustments or invisible movement, making the pain disappear right away. Living with the CANTIENICA® Method, you understand pain as your body’s way of telling you: “I don’t like what you’re doing there!” And this means that you can take immediate corrective action and right the wrongs done by an awkward movement or a sloppy posture. Here are the basic principles that will help you understand the logic behind CANTIENICA® exercises.
An anatomically sane and sanely used pelvis is requirement for sane joints of the hips, a sanely straightened spine and the optimally aligned thorax. The mobile and flexible pelvis supports and unburdens all major joints of the lower body, the ankle joints, the knees, the hips, the joints of the Sacrum, the lumbar vertebrae. The human pelvis consists of two identical halves, which can be moved and mobilized individually to the best abilities. Most deformations of the pelvis are based on the fact that this symmetrical motion withered. The perfect human pelvis is V-shaped: wide at the top, narrow at the bottom, like a fennel. This leaves enough room for the organs of the abdomen. Through the years in bad posture and bad motion pattern the pelvis loses this form and widens at the bottom, gets narrower at the top, fennel upside-down, in severe cases old people’s pelvis forms an A instead of a V, thus creating a rat-tail of health problems like hemorrhoids, incontinence, arthrosis of joints, descent of organs, fractures of the thighs et cetera. Cause for these deformations is nearly always the atrophy of the pelvic floor muscle system.
The bones of the pelvis are not one solid piece but three individual parts: the two hip bones form the “side boards”, at the back they are joined by the Sacrum with two adjoining joints. In the front the hipbones are adherent with the so-called symphysis, a colloidal compound enabling the great range of motion of the pelvis.
The darker tinted bones indicate the sitting bones. The lower rim of the pelvis minor forms two hunches called „sit bones“, as we are supposed to sit on them, situated exactly in the middle of the horizontal skin fold of the buttocks. The CANTIENICA® – Method for Bodyshape and Posture uses this two sit bones as navigation points in order to activate the proper innermost layer of the pelvic floor muscles (see pelvic floor muscle layers). Whenever the instruction states “pull the sit bones together” or “pull the right sit bone towards the Perineum, i.e. the center of the pelvic floor, the biggest and most potential part of the pelvic muscle carpet is being contracted.
The front part of the pelvis shapes the pubic bone. It’s easy to find and feel as it lies directly under the pubic hair. The pubic bone is the third (of four) vertices to indicate the perfect upright alignment of the human pelvis.
The Tailbone is the rudimentary tail, in the course of evolution and the human gait on two legs, five tiny vertebrae grew together to form the Coccyx. This provides the fourth marker for the aligned and straightened pelvis. Between tailbone and Sacrum is a mobile little joint, which allows motion and stretch between the two bones, small, but enough to make the difference between pain and no-pain.
The Sacrum stands between the last lumbar vertebra and the Coccyx, a broad bone built of five grown-together vertebrae. At each side-rim of this bone are 5 openings for nerves feeding hips, joins, legs, feet. Two loose joints (Amphiarthrosis) held only by ligaments connect the Sacrum with the big hipbones. This makes the pelvis a very supple and flexible symmetrical structure. The two halves of this bone structure can be moved deliberately using the pelvic floor muscles accurately.
The pelvic floor is trampoline-like muscle carpet. When the human race decided to get up on two legs the wall of the abdomens had to become a sustainable base, floor, holding the weight of the torso. Nature solved this challenge brilliantly, weaving a thumb-thick carpet of at least three layers of muscle. Center of the several layers is the Perineum, on the female body located between vagina and anus, on the male body between the end of the scrotum and the anus.
The first layer forms a double loop like a figure eight around the orifices, vagina, urethra, anus on women; spermatic duct, urethra, anus on men. The widely spread Kegel-exercises aim on strengthening this layer. Applied in burlesque the Kegels can actually do harm to the pelvic floor and the abdominal organs. In the search for results women tend to pull the perineum into the vagina. Instead of strengthening the spread of muscles the vagina tissue hardens, thus complicating childbirth and making sexual intercourse a painful undertaking. The CANTIENICA® Pelvic Floor Training leaves this layer supple and sensitive, the concentration is on the deepest layers which actually form the floor for the pelvis, not just a loop.
This second layer spreads from one hip joint to the other, from pubic bone to perineum, like a triangular. This layer plays an important role in the gait appropriate to mankind. Reticulating with the hip muscles (Musculi Piriformis, Gemelli Quadratus Femoris) thus enabling the rotation of the pelvis halves, protecting the hip joints from abrasion. Accounts for the Vshape of the pelvis.
The deepest layer is the actual pelvic floor, as it forms a solid bowl holding up the organs and protecting the pelvic joints. This is the main aim of the CANTIENICA®-Power Pelvis Training. The layer spreads fan-like from pubic bone to coccyx, from hip joint to hip joint. At the perineum it connects with the other two layers, making this a power spot. This layer is the most powerful part of the pelvic floor – and the most important in the CANTIENICA® – pelvic floor training system. Every time the description instructs you to pull the sitting bones together or closer to the middle you activate this big and potent membrane. “Like an in-between story in a building”, says Cantieni, “it’s an extra-support, a backup in the human tower block.”
The levator ani is the strongest part of the pelvic floor – and the most important in the CANTIENICA® training concept. Every time the description instructs you to pull your sit bones together or closer to center, you activate this large and strong internal muscle layer. “Like a mezzanine in a skyscraper,” Cantieni says, “it is the central support in the human skyscraper.
The Power Pelvis is a solid foundation for the stretching and aligning of the spine. This Spine Stretch is a basic in all CANTIENICA® exercises and makes room for the vertebrae, the intervertebral discs, the openings for the nerves and the spinal cord. This Spine-stretch has the power to change and reprogram the whole posture. Beware of the risk: This can make you grow an inch or more, depending on your “old” posture. The Spine-Stretch together with the Power Pelvis is your insurance against posture deformities and joint harms!
The Power Pelvis is a solid foundation for the stretching and aligning of the spine. This Spine Stretch is a basic in all CANTIENICA® exercises and makes room for the vertebrae, the intervertebral discs, the openings for the nerves and the spinal cord. This Spine-stretch has the power to change and reprogram the whole posture. Beware of the risk: This can make you grow an inch or more, depending on your “old” posture. The Spine-Stretch together with the Power Pelvis is your insurance against posture deformities and joint harms!
CANTIENICA® body in evolution interconnects the skeletal muscles to a sensitive, strong, flexible, protective network for bones, fascia, muscles, tendons and ligaments. A major role in this physical universe play the so-called autochthonous muscles, approximately 200 little muscles connecting the vertebrae with one each other and with the more superficial muscles of the spine and the back. This autochthonous musculature usually uncared-for can be trained to function automatically thus protecting the spine in every-day life. This interconnecting of the skeletal muscles offers a cure for Scoliosis, scoliotic pelvis and other popular postural deformities.
Pelvis and Thorax interact. If the one is tilted, the other will counteract accordingly. A tilt forward in the Pelvis provokes a backward-tilt in the Thorax or Chest, which rounds the back. Contrariwise a tilting back or the Pelvis causes the Chest to tilt forward, resulting in a sway-back. The CANTIENICA® Method teaches the ideal positioning of Pelvis and Thorax: one on top of the other. The architecture of the bones is ensured by the skeletal musculature. A sure sign for anatomically inapt posture is chronic pain in the neck, in the shoulders, chronic headaches and migraines.
The diaphragm as important as the levator ani: It is the second important interstice in the body. It forms the closure of the rib cage, cushions the pressure when coughing, laughing and sneezing, and thus protects against incontinence. Crucially, the diaphragm expands radially upward and elliptically to all sides like a dome with each inhalation. This pulls in the lowest, flying ribs, increases the interior space for the upper ribs, creates enormous volume by expanding to the sides. The organs above and below the diaphragm receive a “breathing massage” from the tense, stretched torso muscles, which contract and relax slightly with the rhythm of the breath.
Some exercises invite you to pull the elbows to the side or downward, before you start with the actual strengthening or stretching of the muscles. The purpose of this instruction is the liberation of the shoulder-joint, creating a leeway between the ball of the upper arm and the shoulder roof. This adjustment of posture offers relief of many chronic pains and ailments – Tinnitus, Tennis arm, Frozen Shoulder Syndrome, Carpal tunnel Syndrome etc.
In order to train the muscles in the ideal proportions according to the bones and their setting the exercises invite you to pay attention to the axis of your legs: feet, knees and hip-joints are always in a anatomically sensible line. The feet are mostly flexed: lower leg to foot in a 90°-angle. In this position the interconnection between feet, heel and Pelvic floor muscles are activated, all muscles of the legs work together, you get the power but not the mass. Toes pointed cuts this connection and puts the emphasis of the training on the front of the thighs, building-up bulky muscles.
The learning program is perfect for beginners. Benita Cantieni explains how the method works in videos. The learning program consists of five videos, each with seven exercises, along with supplementary materials, explanations of the method, a glossary, and transcripts.
Unlimited access. Payment in installments available.
EUR 197.00, including VAT
Workouts for flexibility, strength, and beauty. A full-body workout that engages every bone, every joint, every fascia, and every muscle. The exercises are challenging. That’s exactly what makes them so effective. High-quality training for your cells.
Unlimited access. Payment in installments available.
EUR 297.00, including VAT
Viele Menschen trainieren regelmässig und suchen immer noch nach dem entscheidenden Aha. Die CANTIENICA®-Methode macht Körperzusammenhänge spür- und sichtbar.
Die Meisterklasse bietet dir fünf perfekt abgestimmte Workouts, die dich herausfordern, deine Kraft stärken und deine Beweglichkeit verbessern – und das mit persönlichem Feinschliff von Benita Cantieni!
