CANTIENICA® Body in Evolution

Good Posture is feasible. As much as poor posture can deform your body, good posture and anatomically correct alignment, reversely, can „reform“ it, throughout a lifetime. 

For more detailed info visit www.cantienica.com


The CANTIENICA® Body in Evolution is a vivatomically
substantiated posture and movement concept.

In CANTIENICA® body in evolution, all bones are stretched and aligned according to the original blueprint of the human body, in a way that all of its muscles, chords, ligaments, and fascias obtain their basic tonus and a vivid tension. In an optimal posture (with an errect spine), strength, flexibility and stamina are trained from the core of the body, i.e. its deepest muscle layers.

The CANTIENICA® method also brings about beauty benefits: The muscles forming the inner pelvic floor (levator ani) activate the muscles in the back, the abdomen, the buttocks and the legs and therefore improve shape and posture extremely fast and effectively. Practicing the CANTIENICA® method gives you a good and healthy constitution, fostering self-esteem and radiance – independently of your age, size or weight. It’s a way to look after yourself!

The CANTIENICA® training prevents and abates or self-heals afflictions
of old age and deformations of all kinds such as:

  • Malpositions of all kinds: scoliosis, hollow-back, humpback
  • pelvic obliquity
  • bowlegs, knock knees
  • Arthrosis
  • Osteoporosis
  • Abrasion of bones
  • Muscle atrophy

  • acampsia of the sacral bones/joints, slipped disk/herniated disk
  • Tensions in hips, shoulders, back of neck
  • foot deformities
  • Urinary, -and rectal incontinence, hemorrhoids, prostatomegaly, various prolepses
  • headache, migrane
  • Decreasing sensorimotor function

What is CANTIENICA® Body in Evolution?

Content of CANTIENICA® Classes

CANTIENICA® – Pelvic Floor Training

Find your center.

Awaken and discover the power of the pelvic floor.
Train the pelvic floor in a way, that it automatically fulfills its functions in daily life – for more elasticity, suppleness, vitality and sexual enjoyment!

The “Pelvic Floor” is a group of muscles at the bottom of your pelvis. Untrained, these muscles slacken, which causes the organs of the lower abdomen to sink down unsupported. An anatomically well trained pelvic floor protects you against problems like various prolepses, weak bladder, prostatomegaly or incontinence.

In the CANTIENICA© Pelvic Floor Training the skeletal pelvis is perfectly aligned and the three layers of the pelvic floor are connected with the muscles in the back, the abdomen, the buttocks and the leg. This will transform your torso into a power corset, awaken the power of your pelvic floor, optimize your posture, protect your sacral-, hip- and vertebral joints, prevent age-related deformation etc.

CANTIENICA® – The Back Programme

Reprogramme your postural habits.

Alleviate back pain through incorporating the best possible alignment. Learn how to move in a back-friendly way. Fast and efficient. CANTIENICA®-The Back Programme.  A safe training with lasting effect.

CANTIENICA®-The Back Programme trains your deepest muscles first and outer muscles. To reach these deepest muscles in the back, the spine is fully stretched and expanded between two poles: The pelvis with an actively engaged levator ani (innermost pelvic floor) forms the low pole and provides a foundation for the spine so it has a secure hold and can stretch up and fully expand. The crown of the head (imaginary extension of the spinal chord) is the high pole.

The stretch in two directions activates the large complex of autochthonous muscles, a system of more than 200 small muscles, which protect and support the vertebrae from and to all sides and thus creates more space for the spinal discs. This full expansion will make your body – and you – toned, vibrant, energetic, responsive, awake and radiant. It will double your body’s strength as all muscle connections are perfectly engaged.

CANTIENICA® – The Power Programme

Power and flexibility.
Beauty and grace.
Energy and vitality.
Get 100 %  fitness from your body.
Find your individual top form.
Train the smart way.
CANTIENICA® – The Powerprogram.
For people with high demands and little time.

Thanks to the specific use of the pelvic floor muscles and the optimal aligning of the skeleton your posture will improve in daily life too. The muscles are interconnected and trained from the inside out in therapeutically precise positions and in small three-dimensional motions. The continuous stretching and aligning of the spine will bring back that feeling of lightness you had forgotten all about since childhood.

CANTIENICA® – The Power Programme shapes the body fast and good: a flat tummy, a narrow waist-line, high and round buttocks, sinewy legs. Extra benefits will be a graceful posture and an energetic appearance. The exercises are widely ranged and can be adapted to the individual needs of each man or woman. Moderate for beginners and extremely powerful for athletes.

CANTIENICA® – Faceforming

Personal training recommended.

Activates and interconnects all the muscles of the head, face and neck.
Outwits gravity.
Rejuvenates your silhouette.
For a relaxed, natural and beautiful face.
The gentle way to lift your face.

CANTIENICA®-Faceforming is an anatomically based training which activates the interconnection of the entire deep musculature of the head, face and neck. Around 80 muscles are awakened, cross-linked and strenghtened. Weak, passive muscles give in to gravity, whereas active, dynamic muscles don’t. You will notice the difference immediately.

In a first step, your posture is optimized because tensions and shortenings of muscles in the upper body resulting from malposition of the pelvis and spine, also affect the muscles of your head.

The second step is to activate and strengthen the muscles that hold the head. Finally, in a third phase, the different parts of the face (forehead, eyelids, cheeks, chin, mouth) are trained individually.

CANTIENICA®-Faceforming abates or self-heals afflictions such as:
grinding of teeth, aarthritis in the jaw joints, double chin, migraine, tension headache, whiplash, wry neck, shoulder problems, tinnitus, snoring, visual defects

Mother & Baby – Post Pregnancy class

This Cantienica® class focuses on your special needs to build up your body after birth* 

  • Strengthening the pelvic floor (most importantly its innermost layer, the Levator Ani) that supports your internal organs, such as uterus, vagina, bowel and bladder and that plays a vital role in maintaining bladder and bowel control as well as, along with other muscles, in supporting the spine.
  • Strengthening the deep stomach muscles (improve separated stomach muscles
  • Strenghtening the deep back muscles (autochthonous muscles) that support the spine
  • Tips for lifting up your baby, holding or putting it down in an anatomically correct way

You’re welcome to bring your baby along with you. Of course you’re also welcome to enjoy the training alone if you wish.

*Please wait until after your 6-week postnatal check or 8 weeks if the birth was complicated, e.g. after a ceasarean section, before you start.

What makes it different


This method allows you to integrate all its basic training principles into everyday life, and this will make a major difference! At home, at work, at sports. Your body feels light and powerful at the same time! Every single CANTIENICA® exercise addresses your whole body, from top to toe. Apart from your body, your mind also plays an important role while you exercise.

You’ll train self-awareness and self-perception of the optimal posture for the skeleton, in order to achieve freedom from pain and physical impairments. A vast number of complaints concerning the back derive from malposition and a wrong use of the spine. The CANTIENICA® method provides you with instructions for self-healing and helping others.

The Founder

BENITA CANTIENI, is the founder of CANTIENICA® – Method for Bodyform & Posture. Being diagnosed with a severe scoliosis, Scheuermann’s disease, arthrosis in her hip joint and a fracture of her sacrum, she already had to undergo regular therapy in her youth. She was excluded from sports and, in addition, lived on painkillers. Forced by her own handicaps, she started to study anatomy in order to fully understand her physical weaknesses. Today, her previously scoliotic spine is perfectly straight, she is free of pain, her body loves to move and exercise. The new posture made her grow by two inches and her formerly tortured body changed its shape tremendously. Cantieni began to teach her findings to interested men and women and finally developed her anatomy-based CANTIENICA® – Method for Bodyform & Posture. The exercise program is constantly being updated as new findings arise.