“Know Thy Body” understands movement and body awareness as the foundation for long-term health and self development. The body and mind grow and heal through movement. How can a movement practice look like that keeps modern people healthy and inspires them to move?  “Know Thy Body” is designed to enable the practitioner to create such a practice that satisfies the need for movement and provides space for self-exploration.

 

Our body craves for movement when it cannot get enough of it. And rightly so: through motion, joints, connective tissue and almost all structures are supplied with nutrients, strengthened and made more resistant. Modern life has almost completely eliminated the need for movement that has accompanied us for thousands of years. This is exactly where Know Thy Body offers support. How can a movement practice look like that keeps us young and agile? How can we perceive our bodies and needs better and how can we make our everyday life more dynamic? Following mini programs will give you insights in such a practice.

If your spine or back is often tense, or if you are generally looking for a little more suppleness in your torso, this mini program is definitely right for you.

 

This mini program is perfect for beginners as well as advanced students. On 12 pages you will learn how to smoothen your spine, to control individual areas and to increase the feeling in your spine. If you are often affected by tenseness, this program can help you. The exercises are ideally suited to integrate them into your everyday life. So you can always do something in between for a loose and supple spine.

 

In addition to new patterns for your spine, you will also learn to control your body and work on flexibility and elegance.

Practical Part

  • “Get To Know Your Spine” – Feel your Spine and isolate different parts of it
  • Spinal Waves 
  • Easy Bridge Rotations with a Wall
  • Beginner floor rolling variations

Theoretical Part

  • Why you should practice moving your spine
  • Template program for your own practice
  • Anatomy of your spine, theoretical knowledge

You can buy the complete mini program for 50€. The course includes a PDF with the respective exercises and video tutorials. If you also want to book a one-time feedback for your execution, you pay 80€.

In this mini program you will learn how to stabilize, strengthen and mobilize your base – feet, knees and hips. If you want to be more confident on your legs and work on your balance, this program is for you.

 

This mini program is perfect for beginners as well as for advanced students. On 11 pages you will learn how to build a strong and mobile base. If you like to learn more about barefoot training or have been injured in your ankle or knee before, the exercises in the program can be just the right thing. The exercises are ideal for integrating them into your everyday life. So you can always work on your balance and leg stability in between.

 

In addition to strength and stability exercises, you will also learn to control your body and work on suppleness and elegance.

Practical Part

  • “Get To Know Your Base” – revitalizing and strengthening your feet
  • Balance exercises and variations for everyday life
  • Jumping and landing basics
  • The Deep Squat and the Cossack Squat

Theoretical Part

  • Why you should practice moving on and with your base
  • Template program for your own practice
  • Anatomy of your base, theoretical knowledge

You can buy the complete mini program for 50€. The course includes a PDF with the respective exercises and video tutorials. If you also want to book a one-time feedback for your execution, you pay 80€.

If your shoulders are sometimes pinching a bit, your mobility is limited overhead or if you are generally looking for a bit more suppleness in your shoulder, this mini program is certainly just right.

 

This mini program is perfect for beginners as well as advanced students. On 12 pages you’ll learn how to smoothen your shoulders, target specific areas and increase the feeling in your shoulder girdle significantly. If you are often affected by tightness, this program may help. The exercises are ideally suited to integrate them into your everyday life. So you can always do something in between for a loose and supple shoulder.

 

In addition to new patterns for your shoulder girdle, you will also learn to control your body and work on suppleness and elegance.

Practical Part

  • “What it means to have Bulletproof Shoulders” – observing the shoulder girdle and isolating individual areas
  • Shoulder blade movements and their effect on all upper body movements
  • Hanging and variations of hanging
  • Additional exercises for flexible and strong shoulders

Theoretical Part

  • Why a program especially for the shoulders
  • Example program for independent practice
  • Structure of the Shoulder Girdle / Theoretical Backgrounds

You can buy the complete mini program for 50€. The course includes a PDF with the respective exercises and video tutorials. If you also want to book a one-time feedback for your execution, you pay 80€.

Nil is a down to earth, lovely, relaxed, highly skilled and professional trainer! His online courses are great and the personal trainings and seminars are awesome. – Elmar

I can highly recommend joining a course with Nil. He is really clear structured and has much knowledge which he shares generously. Both as a beginner and as an advanced you can gain huge profit from his training which has a huge range of influences. – Luise

FAQ

Do I need special equipment for the program?

You only need a small piece of empty wall, a bit of free floor space and maybe something where you can hang from for the programs.  

I haven't had any real movement experience yet, is that a problem?

Not at all. These mini programs are really suitable for every newcomer. 

How often should I practice?

You can integrate the exercises into your everyday life every day. The program itself takes about 15 minutes.

What will I learn in the program?

Generally speaking, you will learn how to strengthen and mobilize your body in a wholesome way while working on body awareness in the specific region (Spine, Lower Body, Shoulders). By the end of the course you will also have received many tools that will allow you to practice on your own.

Does the program make my body more supple? What is a realistic goal?

Of course, your progress depends on several factors: your previous experience, your commitment and your body feeling. In any case, you can expect to reach a new level of suppleness and body awareness. However, you can expect to feel much more relaxed after just a few units. Long-term progress, of course, depends on continuous practice.

Can I ask you for tips/help if I don't get along?

If you book the feedback option, you can send me a one-time video with all exercises from the program and get a feedback on it.

Is there a discount if I buy multiple Mini Programs? Can they be combined?

All Mini programs can be combined perfectly. For two programs you pay 90€ instead of 100€ and for three programs 120€ instead of 150€.