Strong and Vital No 2

Inter view

The outer vertebrae maintain their natural curvature, the core of the spine, the spinal canal, is straight. The ideal sitting position involves neither a flat back nor a saddle back. It consists of the weightless stretch and alignment that arises from sitting erect over the exact center of your sitting bones. Lying down Lie down on your mat. Lie on your back and place your feet on the ground, hip-wide and forming a slight V. Place your hands palms down on your lower ribcage, relaxed. Now align sitting bones towards the floor and then stretch them, together with your tailbone and pubic bone, towards the heels while letting the crown of your head pull in the opposite direction. Do this

changes. Discover and awaken the power of your pelvic floor – for more elasticity, suppleness, vitality and sexual enjoyment! Say goodbye to a weak bladder, incontinence, orgasm prob lems, back complaints etc. Tigerfeeling gives men and women natural power and grace to last a lifetime. Amazon: https://amzn.eu/d/igf17G9 R e v i ew : https://www.amazon.com/dp/ B00EA7TQEU#customerReviews “I have known about Benita Cantieni for 15 years. She has developed her method all by herself. Against many objections, obstacles, and criticism she has perse vered and succeeded. At last somebody who under stands the human body from using it and being aware of it.” “Actually 5 Stars are not enough to rate this book. The exercises are truly life changing! I’m recommending it to everyone I know.” “Very well written book! Interesting to read. All exer cises are well described and I am starting to include them in my fitness routine.” Resources in English Recognizing the universal need for such a transformative approach to body wellness, Benita Cantieni has made strides toward introducing her method to the English-speaking world. Although resources are currently limited, they provide a valu able starting point for those eager to embark on this journey: Website : https://cantienica.com/en Newsletter : https://cantienica.com/en/training/#subscribe Online Courses: There are two online courses designed to introduce the fundamentals of the CANTIENICA ® method to English-speaking participants. These courses are structured to provide a deep understanding of Cantieni’s techniques, allo wing individuals to practice at their own pace. https://en.cantienica.online/lp/6-week-online-program https://www.cantienica.online/lp/intensive-program/ Weekly Class with Benita Cantieni : For those seeking direct guidance from the creator herself, Benita Cantieni offers a weekly class. This is a unique opportunity to experience the method firsthand and receive personalized feedback. Your Livestream Wednesday Pass. CANTIENICA®-Livestream: Live wherever you are. Become a regular and train every week. This is the best way to get the most out of the method. Every lesson is different. 600 exercises are waiting for you. Often Benita Cantieni leads the session. If it’s not Benita, other seasoned instructors as Conny Wassermann will guide you through the lesson. To make it more accessible, we lowered the price permanently: The Pass costs 90 EUR/CHF per month. https://cantienica.com/en/livestream-studio/?mc_ cid=54bba560bc&mc_eid=03061e533f#wednesday Not quite sure? The Trial Lesson. Trying something new can be pretty scary. So why not start with a test lesson? You par ticipate in the program and feel what the method can do for you. A test lesson costs 35 CHF/EUR. https://cantienica. com/en/livestream-studio/?mc_cid=54bba560bc&mc_ eid=03061e533f#testlesson Certified Trainers : A growing network of certified trainers offers lessons and workshops in English. These trainers are skilled in Benita Cantieni’s method, ready to guide students through their transformative journey. https://cantienica.com/en/staying-healthy/#find

until all the muscles on both sides of your spine touch the floor. Now stretch the belly button simultaneously towards the pubic bone and the breastbone – and you’re fully stretched. If it feels like your spine is hovering above the ground rather than lying flat on the mat, that’s perfect. Your spine should never push into the mat below your belly button as this would hurt the spine and weaken the levator ani. Imagine the kneecaps extending towards the ceiling. Rotate the upper thigh muscles outward from the groin, it’s a micromovement, invisible from the outside. Imagine your elbows to lengthen and rotate your upper arm muscles outward from your armpits. Now start your favorite exercises in supine position. The CANTIENICA ® eBook: The cornerstone of Cantieni’s method is available in English, offering comprehensive insights into the principles and practices of «Body in evolution.» This eBook serves as an essential guide for beginners and seasoned practitioners alike. Benita Cantieni Tigerfeeling: The perfect pelvic floor training for men and women (English Edition) Available as e-book. Published: Aug 07, 2013 Publisher: Südwest Verlag Seller: Random House DE Print Length: 176 Pages Language: English

Tigerfeeling – The Perfect Pelvic Floor Training for Men and Women –, awakens the power that comes from your centre. The exercises are gentle and safe. They’re also fun to do and easy to fit into your daily routine, and the success is immediate: after just one session, you will experience a noticeable – and visible – effect. After only three weeks, you will see measurable

8

STRONG and VITAL No. 2 - 2024