Exercises for Posture and Lightness
- Stretching the Body
- Let Gravity Work for You
- Strength from the Deep Muscles
- Turn Your Pelvic Floor Into a Powerhouse
- Developing Symmetry and Balance
- Making Movements Easy and Effortless
- Refining Body Intelligence and Perception
- Maintaining Mobility Throughout Life
- Feeling at home in your own body
Who is CANTIENICA® training for?
The CANTIENICA® method is suitable for anyone who wants to move their body in a mindful, joint-friendly, and anatomically precise way—regardless of age, prior experience, or fitness level.
For people who live with pain and no longer believe things could be any different.
For people who realize that their bodies need attention—and who want to know what’s possible.
For active people who suspect that something isn’t quite right about the way they move.
And for anyone who’s curious about what their body is actually capable of.
Book your introductory lesson at the Zurich studio on Schaffhauserplatz or join online. The best way to learn is by trying it out.
The CANTIENICA® Body Concept
The body follows a natural blueprint. Every child moves effortlessly, gracefully, and with good posture. This ability is innate.
Over the course of a lifetime, many of these natural movement patterns are lost. Habits, stress, and repetitive movements overshadow them—but the blueprint itself remains intact.
The CANTIENICA® method builds on this natural blueprint. With precise instructions, you’ll learn to use your deep muscles and fascial network the way nature intended.
You remind your body of the abilities it possesses: good posture, stability, lightness, and effortless movement.
How do I get started with CANTIENICA® training?
Book your first lesson
If you’re new, you’ll start with an introductory lesson.
It consists of:
20-minute introduction —we’ll show you the basics and help you get familiar with the method.
60-minute regular class —you’ll start working out with the group right away.
Your contribution: 20 CHF —a small investment that will bring you immediate, noticeable results.
Book your introductory lesson now—at the Zurich studio on Schaffhauserplatz or online via livestream.
Can’t make any of the dates? Send an email to studio@cantienica.com
Introductory Lesson
Your Introduction to the CANTIENICA® Method CHF/EUR35
CHF/EUR 20 - 20-Minute Introduction to the Method
- 60-minute workout in a regular group class
- At the studio on Schaffhauserplatz or via Zoom
- Experienced instructors will provide you with personalized coaching
- Small groups, personalized feedback
BOOK an Introductory Lesson
You'll be redirected to SportsNow. Choose your appointment, sign up—you'll receive a confirmation with all the details directly on your cell phone.
Introduction
Instructions for Using the SportsNow App
1: Download the SportsNow app
Open the App Store (for iPhone) or the Google Play Store (for Android).
Search for “SportsNow” and download the app.
2: Register or Log In
Open the app.
Select “Register” if you don’t have an account yet.
Enter your email address and create a password.
If you already have an account, click “Sign In” and enter your login information.
3: Find and Select a Studio
Search for our studio: CANTIENICA Studio Zurich
Type the name into the search bar.
Tap on our studio to add it to your favorites.
4: Book Hours
Once you’ve selected the studio, click “Book.”
Scroll to the desired date under “Hours” and click on it.
Select the class you want to attend. Click “Book Now.”
💡 Tip: If a class is full, you can ask to be added to the waitlist.
5: Manage My Profile
Click “Profile” in the menu below.
Here you can manage your bookings, subscriptions, and settings.
Workout at the studio
or via livestream
At the studio on Schaffhauserplatz
A maximum of 10 people—plenty of space and individual attention
Personal coaching with precise corrections
Immediate results through direct interaction
A motivating atmosphere within the group
Via livestream from anywhere
No commute—work out from the comfort of your home or on the go
Flexible Participation – All You Need Is a Laptop, Tablet, or Smartphone
Live coaching via camera and screen
Same program, same precision as in the studio
Customer Testimonials
After my pregnancy and weight gain, I had sharp pains in my foot. Another surgery was on the table, but then I started consistently using the CANTIENICA® method while walking. Today I walk pain-free, can dance again—and have even discovered a voice that feels stronger and freer than ever before.
Yoga has been a part of my life for 45 years—but it wasn’t until I started CANTIENICA® that I experienced how many of my long-standing aches and pains gradually disappeared. After four months, my ankle—which had been swollen for 15 years—is almost back to how it was before the surgery. Today, I feel strong, flexible, and wonderfully light in my body.
Through CANTIENICA®, I have learned to move my body effectively on my own, to feel it, and to trust it. Instead of just hoping for short-term help from outside sources, I have experienced how my spine can straighten, stabilize, and relax all at the same time. This has not only changed my back, but also my inner attitude.
Through Tigerfeeling and the CANTIENICA® method, I’ve come to realize just how much standing up straight can truly change things—both physically and emotionally. I’ve challenged old notions about a swayback and “healthy posture” and found something that resonates deeply with me: integrity, freedom, and dignity. Since then, “standing upright” has meant much more to me than just a physical posture.
Through CANTIENICA®, I have learned to become more aware of my body step by step and to trust it. Precise alignment and minimal movements give me more stability in my daily life, without focusing on performance. What I find particularly valuable is how posture, breath, and awareness work together in this process.
After 20 years of physical therapy, CANTIENICA® has given me a new perspective on the body. I’ve seen how much gentle stimulation and precise alignment can achieve—and how important it is for people to regain awareness of their own bodies and take an active role in shaping them. This has fundamentally changed my work as a physical therapist.
Where can I find the CANTIENICA® studio in Zurich?
CANTIENICA® Studio Zurich
Schaffhauserplatz
Hofwiesenstrasse 2
CH-8057 Zurich
studio@cantienica.com
+41 44 422 35 24
Directions by public transit
Tram 7, 17, 50, 51
Bus N7, N33
> 2026 Annual Public Transit Schedule
Private lesson with Benita Cantieni
Personal Coaching
In the Sportsnow app, you can book private lessons directly with Benita Cantieni.
View available dates, make a reservation …
Private lessons
Personalized private lessons offer an exclusive way to achieve your fitness goals. They are particularly well-suited for:
Special Challenges: Ideal if you have physical limitations or specific health issues.
Uncertainties During Workouts: If you want to make sure you're performing each exercise correctly.
Personalized Guidance: Take advantage of this opportunity to work directly with Benita Cantieni and benefit from her extensive knowledge.
Personalized Consulting: Get tailored advice and in-depth coaching that is precisely tailored to your needs.
When your progress stalls: We'll help you get back on track with targeted training.
Private lessons can be held one-on-one in the studio or via Zoom. The choice is yours.
CANTIENICA® Basics Workshop
with Sandra Hunziker
At the CANTIENICA® Studio in Zurich
Do you feel unsure about the CANTIENICA® method?
Are you new here, or do you feel like you don’t quite understand how the exercises really work yet?
Then this workshop is perfect for you.
In this workshop, you’ll gain clarity, confidence, and a deeper understanding of your body.
You’ll learn the basics of the method in a structured way and connect them directly to your own perceptions.
This will help you understand why the exercises work—and how to perform them with precision and ease.
Sandra Hunziker guides you through the principles of the CANTIENICA® method at a comfortable pace, explains Vivatomie® in an easy-to-understand way, and mindfully guides you through the most important basic positions and awareness exercises.
Here’s what you’ll learn
- Consciously straighten your body’s axis
- Becoming Aware of Your Pelvis and Pelvic Floor
- Understanding the Connection Between the Pelvis and the Diaphragm
- Activate Your Deep Muscles
- Realign and Relax Your Shoulders, Arms, and Head
Ideal for beginners and anyone who wants to build on their foundation
The number of participants is limited to 10 to ensure there is enough time for individual questions and personalized guidance.
Instructor: Sandra Hunziker
Date: Sat, May 30, 2026 | 1:00 – 3:00 p.m.
Location: CANTIENICA® Studio Zurich
Cost: CHF 240.–
More clarity. More body awareness. More confidence.
Sign up now and secure your spot
Workshop
Toilet Etiquette
with Benita Cantieni
Online via Zoom
Going to the bathroom only with a smartphone—to distract yourself while straining? Pathological hemorrhoids? Chronic constipation? Organ prolapse through the intestine?
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.
Friday, May 29, 2026, 5:00–8:00 p.m.
Online via Zoom
Duration: 180 minutes
- Tips for Maintaining a Back-Friendly Posture
- Theory: Clear explanations with illustrations
- Practical Application: Exercises You Can Feel in Your Own Body Right Away
- Q&A: Time for your final questions
Included in the price: Three audio workouts for regular exercise at home.
- Posture for a Healthy Back (50 min.)
- Stimulating Bowel Movement (38 min.)
- Toilet Etiquette (15 min.)
Checklist for Ergonomic Daily Toilet Use
Cost
: CHF 360.–, including VAT
Prior knowledge is an advantage. If you already have some training experience—great! Then you can make even better use of Benita’s wealth of experience. Otherwise, the book *Pelvic Floor Training with Tiger Feeling* will help you start the workshop well-prepared.
"
" Workshop by FussEvolution
with Nicole Looser
At the Zurich Studio on Schaffhauserplatz
A CANTIENICA® workshop for strong and flexible feet, powerful legs, and pain-free knees and hips
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
- Movement, Strength, and
- Bringing Pain Relief to Your Feet
- Relieve knee and hip pain (osteoarthritis, etc.)
- Mobilizing the Sacroiliac Joints
- Align the legs and correct bowlegs and knock-knees
- Strengthen the leg and foot muscles
- Bring space and suppleness to all joints (from the feet to the hips)
- Prevent and correct foot and joint misalignments of the lower extremities, such as pronated, fallen, or splayed feet, flat feet, hallux valgus, etc.
Your Benefits
After this workshop, your feet will feel stable, flexible, and strong again. Walking, standing, and climbing stairs will become easier, and your knees and hips will feel more mobile—and you’ll understand how to use precise, simple exercises to strengthen and relieve pressure on your entire leg and joint chain in a lasting way.
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.
"
" Workshop: HandEvolution
with Benita Cantieni
At the Zurich Studio on Schaffhauserplatz
A CANTIENICA® workshop for shoulder mobility and pain-free wrist joints, and for strength and flexibility in the hands
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
- Aligning the body in a “hand-friendly” way
- Relieve any pressure on the shoulder joints
- Align your hands, wrists, and elbows in a way that is comfortable for the joints
- Bringing Strength and Flexibility to Your Hands
- Targeted Strengthening of the Arm Muscles
- Mobilize joints and increase range of motion
- Discover exercises that are easy to incorporate into your daily routine
- Prevent and alleviate misalignments and tension in the hands, fingers, and wrists (carpal tunnel syndrome, osteoarthritis, “mouse hand,” etc.)
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.
The CANTIENICA® Instructors at the Zurich Studio
Our experienced trainers tailor each lesson specifically for you, so your workouts never become repetitive or boring. Targeted coaching techniques and guidance help you get the most out of every exercise.
Workout Options at the Zurich Studio
Sign up for your lessons and workshops quickly and easily now. With our new booking tool, you’ll always have a clear overview. We’ll remind you of your appointments.
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Contact
CANTIENICA AG
Am Schaffhauserplatz
Hofwiesenstrasse 2
8057 Zurich
Switzerland
+41 44 388 72 72
office@cantienica.com
Subscriptions and Prices
How can I participate?
On location at the studio
You’ll train in small groups in a quiet, stylish atmosphere in Zurich’s Seefeld neighborhood. If you stretch a little, you’ll even get a glimpse of the lake. The biggest highlight of our in-person training sessions is our unique coaching: With professional and empathetic guidance, our instructors help you get into your best shape more efficiently and with greater ease.
Via livestream
You join the lessons on the schedule via video. Whether you’re at home, at work, in a hotel, or at the gym, you’ll benefit from the live, group atmosphere while saving time on travel and easily fitting your workout into your daily routine. You’ll receive live feedback and be coached by the instructor.
Single Lesson
CHF/EUR 35 Valid for the booked appointment
- Live-streamed lesson or in-studio lesson
- To try out
- For in-between meals
-
BOOK NOW
You'll be redirected to Sportsnow, where you can register and purchase the pass.
Livestream Pass
CHF/EUR 120 monthly
- 16 live-streamed lessons per week
- Maximum Flexibility
- Work out in the comfort of your own home
-
BOOK NOW
You'll be redirected to Sportsnow, where you can register and purchase the pass.
Studio Pass
CHF/EUR 210 monthly
- 20 studio lessons per week
- Via livestream, when there's not enough time for the studio.
- Enjoy 1-on-1 Coaching
-
BOOK NOW
You'll be redirected to Sportsnow, where you can register and purchase the pass.
40 lessons
CHF/EUR 1200 Valid for 12 months
- Working out at the gym (or online)
- Maximum Flexibility
- Coaching Through Touch
-
BOOK NOW
You'll be redirected to Sportsnow, where you can register and purchase the pass.
