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CANTIENICA® Classes in Friedrichshain
News
What is the CANTIENICA® Method?
The CANTIENICA® Method is an anatomically based posture and movement concept developed by Swiss founder Benita Cantieni.
The foundation of the training is connecting the pelvic floor muscles in order to stabilise the body from within and align the spine optimally. Conscious awareness of the entire body can help prevent irritation and excessive strain on the skeleton. Consistent training of the deep muscles can reduce or even resolve back and joint pain.
The method is suitable for women and men of all ages, regardless of fitness level.
Because the movement principles can be integrated sustainably into everyday life, results quickly become noticeable and visible.
For more detailed information, visit www.cantienica.com
mobility
Classes
Ongoing Classes
Experience intensive training and learn more in every class about how muscles, fascia, bones and joints work together.
Ongoing classes offer an easy and flexible way to get started. Whether you are a woman or a man, young or old, a beginner or advanced, the CANTIENICA® Method meets you where you are. Precisely guided exercises and gentle coaching help you develop a new sense of body awareness.
Training takes place in small groups of no more than 10 people. If you miss a weekly class, you can make it up before or afterwards when you have a membership.
The ongoing Basic classes—on Mondays in English and on Tuesdays and Thursdays in German—are suitable for beginners. They are also open to anyone who would like to explore the CANTIENICA® Method in greater depth. The fundamentals of the method are explained, and awareness of the levator ani is developed and deepened. Alongside the training, there is also time for questions.
Postpartum Recovery
After giving birth, the pelvic floor needs to regain strength. After all, for forty weeks it supported not only the baby but also the additional body weight. Everyday life with a baby presents mothers and their bodies with new challenges.
Postpartum recovery with the CANTIENICA® Method means connecting the levator ani—the deepest layer of the pelvic floor—with the surrounding muscles, aligning the pelvis and the connected skeleton as effectively as possible, and regaining strength.
However, if the baby’s father, grandparents or a friend can look after your child during the session, I recommend taking that opportunity. It allows you to focus more fully on the CANTIENICA® Method while also giving you an hour for yourself.
After a vaginal birth, you can start training between six and eight weeks postpartum, provided any birth injuries have healed well. After a caesarean section, you can start between ten and twelve weeks postpartum.
The class takes place twice a week—on Tuesdays and Thursdays. This helps you integrate the sense of lift and alignment into everyday life as sustainably as possible, regain your strength quickly and enjoy the adventure of life with your baby feeling free and refreshed.
The postpartum recovery class can only be booked as a complete course series. Current dates are listed in the schedule.
Private Sessions
During the 60-minute session, we analyse your postural patterns together. We then develop a training routine tailored specifically to you for the most effective application of the CANTIENICA® Method.
Trial Class
Curious about CANTIENICA®-Training? Simply book a trial class and join us. Before the class begins, you will receive a fifteen-minute introduction to the method.
posture
Schedule
Postpartum Recovery Courses
Here you'll find an overview of our current postnatal exercise classes at various locations in Berlin.
We offer two different course formats to meet a variety of needs: Our German-language courses with Nina are registered as certified prevention courses, for which statutory health insurance providers may offer partial reimbursement. Our bilingual courses with Laura are specifically designed for an international audience and are conducted in both German and English; these courses are self-pay and are not subsidized by health insurance providers.
Please note that all of these offerings are fitness and preventive health classes (not traditional postpartum recovery classes led by a midwife). For the classes with Nina that are covered by health insurance, we will issue a certificate upon successful completion (at least 8 out of 10 sessions) for you to submit to your insurance provider.
Berlin-Friedrichshain
Intensivkurs Rückbildung (mit Nina)
Deutschsprachiger Kompaktkurs, zweimal wöchentlich.
Dauer: 5 Wochen / 10 Termine
Zeit: Dienstags und Donnerstags, 10:00 – 11:00 Uhr
Abrechnung: Zertifizierter Präventionskurs (anteilige Erstattung durch die Krankenkasse möglich)
Postpartum Class – Bilingual (en/de) (with Laura)
Internationaler Kurs für alle, die eine der beiden Sprachen beherrschen.
Duration: 10 weeks / 10 classes (1x weekly)
When: Wednesdays, 10:00 – 11:00 a.m.
Terms: Selbstzahlerkurs / Self-payer class
16.9.–2.12.26 , no training on 21. & 28.10.
Berlin-Treptow (Geburtshaus Treptower Park)
Rückbildungskurs (mit Laura)
Deutschsprachiger Kurs, einmal wöchentlich.
Dauer: 10 Wochen / 10 Termine
Zeit: Dienstags, 12:30 – 13:30 Uhr
Abrechnung: Selbstzahlerkurs
08.09. – 24.11.2026 (Kein Training am 20.10. und 27.10.)
Kursbuchung: Direkt über das Geburtshaus Treptower Park buchen (geburtshaus-treptow.de)
Berlin-Westend (Elternschule DRK-Kliniken)
Rückbildungskurs (mit Nina)
Deutschsprachiger Kurs, einmal wöchentlich.
Dauer: 10 Wochen / 10 Termine
Zeit: Freitags, 12:30 – 13:30 Uhr
Abrechnung: Zertifizierter Präventionskurs (anteilige Erstattung durch die Krankenkasse möglich)
28.8.–13.11.26 no training on 23 or 30 October
8.1.–12.3.27 no training on 1 January
9.4.–18.6.27 no training on 7 May
20.8.–5.11.27 no training on 15 or 22 October
Postpartum Class – Bilingual (en/de) (with Laura)
Internationaler Kurs für alle, die ein zweisprachiges Angebot suchen.
Duration: 10 weeks / 10 classes
When: Fridays, 13:45 – 14:45 p.m.
Terms: Selbstzahlerkurs / Self-payer class
18.9.–4.12.26 , no training on 23.10. & 30.10.
Kursbuchung für beide Westend-Kurse: Direkt über die Elternschule der DRK-Kliniken Berlin buchen
Berlin-Friedrichshagen (Hebammenpraxis Storchennest)
Rückbildungskurs (mit Nina)
Deutschsprachiger Kurs, einmal wöchentlich.
Dauer: 10 Wochen / 10 Termine
Zeit: Mittwochs, 10:00 – 11:00 Uhr
Abrechnung: Zertifizierter Präventionskurs (anteilige Erstattung durch die Krankenkasse möglich)
26.8.–11.11.26 no training on 21 or 28 October
10.2.–28.4.27 no training on 24 or 31 March
5.5.–7.7.27
Training Breaks
Nina
9.7 – 23.8.2026
15.10 – 1.11.2026
23.12 – 3.1.2027
Laura
No training on public holidays
Limited training during school holidays
Registration
We train in small groups of no more than 10 people. To avoid overcrowding, please register briefly by email and include your name, preferred day and time:
Workshops
CANTIENICA® Fundamentals Workshop
for a comfortable, light and healthy posture in everyday life
12 September 2026, 10:00 a.m.–12:30 p.m.
In this workshop, you will learn:
- how to feel and activate the deep pelvic floor
- how to align the pelvis and bones
- how to connect the deep muscles
- the basic positions
- how to integrate the method into everyday life
Fee: €75
CANTIENICA® Back Workshop
Feeling tense? Experiencing discomfort in your lower back? Or simply feeling that your posture could use an upgrade?
Dates to follow
In this compact workshop, you will learn how to align your spine, activate your deep muscles and do something truly beneficial for your back—without straining, but with mindfulness and clarity in your body.
Fee: €95
CANTIENICA®-GO
federnd, leicht & gelenkschonend gehen und joggen
Dates to follow
In this workshop, you will learn:
- walk and jog with lightness, spring and minimal strain on the joints
- how to align the pelvis and free the joints
- how to use the fluid rotation of the thoracic spine
- how to let your head float
The first part takes place in the studio, followed by a second part in the Parkaue.
Fee: €110
CANTIENICA® Workshop for Pregnancy & Birth
strong within, relaxed outside—for a healthy posture during pregnancy
Dates to follow
Experience a balanced pregnancy and prepare your body optimally for birth. With the gentle and highly effective CANTIENICA® Method, you will learn to connect your deep muscles and build a strong centre.
What to expect in the workshop:
- Upright and self-determined posture: Find a posture that supports you and your baby with ease.
- Focus on the pelvic floor: Learn how to activate your pelvic floor deliberately, train it intelligently and use it in everyday life. This supports you during pregnancy, helps you during birth and provides ideal preparation for your postpartum recovery.
- Safe training during pregnancy: We show you how to move safely and effectively in line with your anatomy, strengthening your body without overloading it.
- Relieving and preventing discomfort: Learn how to actively prevent and gently relieve common discomforts such as back pain, symphysis pain, poor posture or heartburn.
- Gentle support for the postpartum period: You will take home valuable tips and gentle first exercises for the sensitive period immediately after birth, helping to support your recovery from the very beginning.
Give yourself and your baby this valuable time so that you can approach birth with confidence, strength and a positive sense of connection with your body.
Fee: €65
mindful
Pricing
| Monthly membership | Once per week | 60 € |
| Twice per week | 90 € | |
| 10-class pass | Valid for 13 weeks | 160 € |
| Postpartum Recovery Course | 10 sessions of 60 minutes each | 160 € |
| Trial Class | 60 minutes + 15-minute introduction | 15 € |
| Private session | 60 minutes for current participants | 90 € 75 € |
Terms and Conditions
Participation in all classes, private sessions and workshops requires participants to take responsibility for their own bodies and actions. The decision to participate in the training always remains the personal responsibility of each participant.
Private sessions may be cancelled up to 24 hours before the appointment. For later cancellations, 30% of the invoiced amount will be charged.
transform
The Studio
About Us
I’m Nina. After the births of my two daughters in quick succession, I suddenly lost my sense of connection with my body: I saw rounded shoulders in the mirror, my back hurt, intermittent incontinence was difficult to deal with and everyday life overwhelmed me from every direction. During my postpartum recovery, I discovered the CANTIENICA® Method and experienced it in my own body.
Within a very short time, I was able to let go of old postural patterns and regain my mental and emotional strength.
This personal passion quickly led to the desire to share the method with others.
In March 2021, I completed my training as a CANTIENICA® instructor. I love supporting people in treating their bodies mindfully and finding a sense of powerful lightness in every area of life—both physically and mentally.
I am a licensed CANTIENICA® – Body in Evolution trainer with Platinum status. To ensure consistently high quality, I voluntarily attend regular further training and stay up to date with the latest developments in the CANTIENICA® Method.
I’m Laura. I first discovered CANTIENICA® in early 2020 during my first pregnancy. The sense of body awareness, energy, order and strength that the training brought to my body was remarkable. It helped me move through the pregnancy feeling extremely vital and centred, both mentally and physically.
After my second pregnancy, which followed shortly afterwards, I returned to the CANTIENICA® Method as part of my postpartum recovery. This time, pregnancy and birth had left me feeling weakened and out of balance, with back and neck pain, recurring migraines and joint pain.
The effectiveness and intelligence of the training convinced me to integrate the method more deeply and consistently into my everyday life and to share it with people who want to develop a strong physical connection with themselves. It is suitable for anyone who wants to stabilise and strengthen their body for everyday life while also learning to relax, address physical discomfort and find their individual best form.
As a licensed CANTIENICA® – Body in Evolution trainer with Silver status, I am happy to guide and support you in reaching your individual physical goals. I offer group classes with no more than six participants as well as private sessions on request—in German and English.
I look forward to meeting you!
space & motion
The studio is located in the heart of the Samariter neighbourhood in Friedrichshain.
It was love at first sight: the mysterious door in the rear courtyard, surrounded by a green façade. Behind it is a warm and welcoming space. The high-ceilinged training area gives you room to breathe and creates a place to train and develop awareness together.
structure
Contact
Is there still something on your mind, have any questions remained unanswered, or would you like more information about a particular topic? Feel free to send us an email or give us a call:
space & motion
Nina Simon
Schreinerstraße 60
10247 Berlin
Phone:
+49 (0)178 14 81 64 8
Email:
anmeldung@space-and-motion.de
Legal Notice
Responsible for the content:
Nina Simon
Schreinerstraße 60
10247 Berlin
Design: rehprodukt.de (Angela Köntje & Peter Frey)
Development: Britta Weller
Photography: Johannes Lenkeit
Privacy Policy
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Nina Simon
Schreinerstraße 60
10247 Berlin
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Personenbezogene Daten
Generell gebe ich keine personenbezogenen Daten an Dritte weiter. Personenbezogene Daten speichere und verarbeite ich nur, wenn Sie dem zugestimmt haben, z. B. wenn Sie eine E Mail an mich übermitteln.
Ihre Daten werden ausschliesslich für die Bearbeitung Ihrer Anfragen und die damit verbundene Kommunikation verwendet.
Ich weise darauf hin, dass die Datenübertragung per E Mail Sicherheitslücken aufweisen kann. Ein lückenloser Schutz der Daten vor dem Zugriff durch Dritte ist nicht möglich.
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