{"id":2362,"date":"2021-04-03T20:32:44","date_gmt":"2021-04-03T18:32:44","guid":{"rendered":"https:\/\/andreaott.de\/courses\/"},"modified":"2026-08-05T10:48:44","modified_gmt":"2026-08-05T08:48:44","slug":"courses","status":"publish","type":"page","link":"https:\/\/andreaott.de\/en\/courses\/","title":{"rendered":"Courses"},"content":{"rendered":"

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Courses<\/h2>\n

My weekly and ongoing classes offer the opportunity to regularly address the issue of alignment in one’s body and work on strength, flexibility, coordination and awareness. And to fundamentally turn to one’s own body and live the principle: connection of body, mind and soul. These classes are held at Greengym Berlin (Prenzlauer Berg). For more information, visit: www.greengymberlin.de <\/p>\n

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Courses<\/h2>\n

My weekly and ongoing classes offer the opportunity to regularly address the issue of alignment in one’s body and work on strength, flexibility, coordination and awareness. And to fundamentally turn to one’s own body and live the principle: connection of body, mind and soul. <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ specialty=”on” _builder_version=”4.16″ _module_preset=”default” custom_padding=”30px||23px|||” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/andreaott.de\/wp-content\/uploads\/2021\/08\/7978_15x21_300dpi.jpg” title_text=”_7978_15x21_300dpi” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.27.6″ custom_margin=”16px|||||” animation_style=”zoom” animation_intensity_zoom=”10%” hover_enabled=”0″ animation=”top” global_colors_info=”{}” sticky_enabled=”0″][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ specialty_columns=”2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_row_inner _builder_version=”4.16″ _module_preset=”default” custom_padding=”||4px|||” global_colors_info=”{}”][et_pb_column_inner saved_specialty_column_type=”1_2″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.6″ text_font=”||||||||” text_line_height=”2em” header_font=”||||||||” header_2_font=”Merriweather-Bold||||||||” header_2_font_size=”30px” header_2_line_height=”1.6em” hover_enabled=”0″ header_2_font_size_tablet=”” header_2_font_size_phone=”20px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Spiraldynamik\u00ae –
Spinal Exercises<\/h2>\n

This course focuses primarily on back health\u2014both on maintaining it and on recovery from back pain. Applying the Spiraldynamik\u00ae principles and aligning the body while taking into account the necessary strength and flexibility supports the development of high-quality movement and, consequently, the effectiveness of the exercises. <\/p>\n

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Participation in the course is open to all Greengym members year-round; non-members can sign up for the 10-week course at Greengym Berlin. This course is certified as a preventive health course and, upon completion, can be submitted to the GKV for reimbursement. <\/p>\n

There are generally no prerequisites, but participation in one of the workshops<\/a><\/span> on a specific topic\u2014such as \u201c3D Stable Pelvis\u201d\u2014makes it easier to follow the instructions during the exercises.<\/p>\n

In my classes, I take my participants\u2019 needs and preferences into account. With empathy, respect, and a good sense of humor, I guide them through the exercises, always taking their individual circumstances into consideration. Equipment such as Therabands, Sensy balls, small Pilates balls, etc., allows me to tailor the exercises creatively and individually. <\/p>\n

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Spiraldynamik\u00ae
– Medical Yoga<\/h2>\n

Medical Yoga is not a new style of yoga, but mainly includes the combination of Spiraldynamik\u00ae and Hatha Yoga, regardless of the yoga style (Asthanga, Iyengar, Vinyasa Flow or others). So it’s all about clear and meaningful alignment in the asanas. Each asana has a focus and effects on the physical level, but at the same time has effects on the mental-spiritual level. For me, the functional-sensible and clear alignment is an essential prerequisite to make all effects possible. <\/p>\n

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Here is an example:<\/p>\n

Vrksasana (Tree):<\/b> One of the one-legged asanas, this asana internalizes the connection to the earth (rootedness) and the sky (opening), and – with proper alignment – allows for a high level of calm and serenity. And that needs the clear alignment on the stance leg side: outer spiral of the hip bone. This brings grounding and stability and allows the thoracic head to become mobile\/free upward. If, on the other hand, I sink in on the standing leg side, I lose not only physical stability, but at the same time grounding and the possibility of opening upward to heaven. Tension elsewhere in the body is often the result. <\/p>\n

This class is also open year-round to members of Greengym Berlin; non-members can sign up for the class for a 10-week period in person at Greengym Berlin. This class is also certified as a preventive health class, and participants can submit proof of attendance to their statutory health insurance provider afterward. <\/p>\n

I provide guidance with clarity, empathy, and humor, taking individual needs into account. In my view, props such as blocks, straps, bolsters, etc., primarily offer the opportunity to tailor asanas to your individual needs and support you. If you\u2019d like to learn more about body alignment, I recommend one of my workshops<\/a><\/span> . <\/p>\n

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custom_padding=”||5px|||” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https:\/\/andreaott.de\/wp-content\/uploads\/2021\/08\/Yoga.jpg” title_text=”Yoga” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.16″ animation_style=”zoom” animation_intensity_zoom=”10%” animation=”top” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”1_2″ specialty_columns=”2″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_row_inner _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column_inner saved_specialty_column_type=”1_2″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.1″ text_font=”||||||||” text_line_height=”2em” header_font=”||||||||” header_2_font=”Merriweather-Bold||||||||” header_2_font_size=”30px” header_2_line_height=”1.6em” header_2_font_size_tablet=”” header_2_font_size_phone=”20px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n

Spiraldynamik\u00ae
– Medical Yoga<\/h2>\n

Medical Yoga is not a new style of yoga, but mainly includes the combination of Spiraldynamik\u00ae and Hatha Yoga, regardless of the yoga style (Asthanga, Iyengar, Vinyasa Flow or others). So it’s all about clear and meaningful alignment in the asanas. Each asana has a focus and effects on the physical level, but at the same time has effects on the mental-spiritual level. For me, the functional-sensible and clear alignment is an essential prerequisite to make all effects possible. <\/p>\n

[\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][\/et_pb_section][et_pb_section fb_built=”1″ next_background_color=”#ffffff” disabled_on=”off|off|on” _builder_version=”4.16″ _module_preset=”default” use_background_color_gradient=”on” background_color_gradient_stops=”#ffffff 0%|#f7f7f7 100%” background_color_gradient_start=”#ffffff” background_color_gradient_end=”#f7f7f7″ min_height=”554px” custom_padding=”1px||56px|||” bottom_divider_style=”curve” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ _module_preset=”default” custom_padding=”0px|||||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ text_font=”||||||||” text_line_height=”2em” header_font=”||||||||” header_2_font=”Merriweather|700|||||||” header_2_font_size=”36px” header_2_line_height=”1.6em” header_2_font_size_tablet=”” header_2_font_size_phone=”20px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]<\/p>\n

Here is an example:<\/p>\n

Vrksasana (Tree):<\/b> One of the one-legged asanas, this asana internalizes the connection to the earth (rootedness) and the sky (opening), and – with proper alignment – allows for a high level of calm and serenity. And that needs the clear alignment on the stance leg side: outer spiral of the hip bone. This brings grounding and stability and allows the thoracic head to become mobile\/free upward. If, on the other hand, I sink in on the standing leg side, I lose not only physical stability, but at the same time grounding and the possibility of opening upward to heaven. Tension elsewhere in the body is often the result. <\/p>\n

I provide guidance with clarity, empathy, and humor, taking individual needs into account. In my view, props such as blocks, straps, bolsters, etc., primarily offer the opportunity to tailor asanas to your individual needs and support you. If you\u2019d like to learn more about body alignment, I recommend one of my one-day workshops<\/a><\/span> . <\/p>\n

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prices” button_alignment=”center” _builder_version=”4.18.1″ custom_button=”on” button_text_size=”13px” button_text_color=”#ffffff” button_bg_color=”#4c6426″ button_border_width=”0px” button_border_color=”rgba(0,0,0,0)” button_border_radius=”100px” button_letter_spacing=”2px” button_font=”|500||on|||||” button_use_icon=”off” custom_padding=”16px|30px|16px|30px|true|true” box_shadow_style=”preset1″ box_shadow_vertical=”10px” box_shadow_blur=”20px” box_shadow_color=”rgba(0,0,0,0.25)” button_letter_spacing_hover=”2px” locked=”off” global_colors_info=”{}” button_text_size__hover_enabled=”off” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_text_color__hover_enabled=”off” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_border_width__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_border_color__hover_enabled=”off” 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global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Testimonials” _builder_version=”4.16″ background_enable_image=”off” background_size=”contain” background_position=”top_right” min_height=”804px” custom_margin=”10px|||||” custom_padding=”2vw||30px||false|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_testimonial portrait_url=”https:\/\/andreaott.de\/wp-content\/uploads\/2021\/08\/NadjaO-e1630080436553.png” quote_icon=”off” _builder_version=”4.16″ body_font=”||||||||” body_line_height=”2em” use_background_color=”off” box_shadow_style_image=”preset1″ box_shadow_vertical_image=”10px” box_shadow_blur_image=”60px” box_shadow_color_image=”rgba(1,33,92,0.1)” global_colors_info=”{}”]<\/p>\n

Nadja O.
Paramedic
\u201cAndrea has been helping me with my neck and back pain for several years now. During my pregnancy, I was able to attend her classes without any concerns. Her truly professional understanding of the body and her personalized care make every session an absolute asset to my daily life.\u201d<\/p>\n

2021<\/p>\n

[\/et_pb_testimonial][et_pb_testimonial portrait_url=”https:\/\/andreaott.de\/wp-content\/uploads\/2021\/07\/KatrinF_-150×150.jpeg” quote_icon=”off” _builder_version=”4.16″ body_font=”||||||||” body_line_height=”2em” use_background_color=”off” box_shadow_style_image=”preset1″ box_shadow_vertical_image=”10px” box_shadow_blur_image=”60px” box_shadow_color_image=”rgba(1,33,92,0.1)” locked=”off” global_colors_info=”{}”]<\/p>\n

Katrin F.
lawyer<\/span>
“In April 2018, I developed severe pain in my right forefoot. After consulting numerous orthopedists (including foot specialists) whose treatment approaches ranged from complete immobilization to various insoles, taping, cortisone injections, shockwave therapy, and even surgery, I began exploring alternative medicine. However, osteopathy, acupuncture, and similar treatments didn’t bring the desired results. It wasn’t until I discovered Spiral Dynamics\u00ae and Andrea Ott’s courses that things finally seemed to change. Even after three years, the pain isn’t completely gone. But what I achieved with Andrea’s help was developing a sense of my feet, and especially in relation to the rest of my body (particularly my pelvis and shoulders). It’s a form of movement intelligence I hadn’t known before. From the initial 500 meters I could walk in the summer of 2018, I can now hike up to 20 kilometers without my feet hurting more than they would under normal stress. For that, I am grateful to Andrea.” and infinitely grateful for her formative teaching! <\/p>\n

2021<\/p>\n

[\/et_pb_testimonial][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Courses My weekly and ongoing classes offer the opportunity to regularly address the issue of alignment in one’s body and work on strength, flexibility, coordination and awareness. And to fundamentally turn to one’s own body and live the principle: connection of body, mind and soul. These classes are held at Greengym Berlin (Prenzlauer Berg). For […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"footnotes":""},"class_list":["post-2362","page","type-page","status-publish","hentry"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t