Online Course · Body Mindfulness · Led by Ilona Navickienė
Feeling pain and tension?
Learn to understand your body: a 5-step roadmap, from wanting to enjoying.
In four weeks, you will learn to read your body — why your feet, knees, hips, or back hurt, and what to do about it. Not suppressing the symptom. Understanding the cause.
Not another workout. Not motivation. A conscious system of body control.
- The 5 universal rules of Body Mindfulness and the principles of biomechanically correct movement
- Created by Ilona Navickienė, from more than thirty years of working with real people
- 4 video lectures + 4 practical sessions · 8+ hours · lifetime access
Online course · 4-week program
My Body Map: 5 Rules for a Healthier and Happier Life
A private learning platform. Watch at your own pace, on any device — with lifetime access.
4 video lectures with Ilona Navickienė (5+ hours)
€180
4 practical home sessions (2+ hours)
€100
Private learning platform, lifetime access
€30
BONUS: Mind & Sleep Reset Starter Pack (video)
€32
BONUS: 10% coupon for the next course
€~15 Included
Total value
€357
Lifetime access — watch at your own pace
30-day money-back guarantee
On any device
30+ years of clinical work with real people
About the course
Most treatments address the symptom.
This course starts with the cause.
If the body has been held in an improper position for years—slouched posture, tense muscles, recurring pain—no single exercise or massage session will provide a lasting fix. The body must be reprogrammed from within, consciously.
What's inside the course
Everything you need to know before making a decision.
Five content blocks. Five doubts—resolved. One clear solution.
Not just separate video exercises, but a coherent system with a plan, a rhythm, practical exercises, and an expected result.
4 Video lectures with Ilona
Anatomy and biomechanics, explained simply. You'll understand the algorithm your body runs on when you control it consciously.
4 Video practice sessions at home
Exercises for specific areas — feet, hips, the core, and the spine. At home, at your own pace.
Private learning platform
Over eight hours of structured content in one place, with lifetime access. Come back as often as you need.
Gift: Mind & Sleep Reset Starter Pack
A short introductory video, so starting is easy even before the first module.
10% coupon toward the next course
Applied automatically. We grow with you.
Ready to get started? 30-day money-back guarantee.
5 universal rules for any conscious activity or action. Principles that apply to every practice: movement, breathing, and rest.
WANT IT
… of your own free will and determination, to live better, healthier, longer.
DISCOVER
… your own body, how it operates, and what it can do..
UNDERSTAND
… the principle your body works by when you act consciously.
DO
… it's better to do something imperfectly than to do nothing perfectly.
ENJOY
… the result you've reached, and a full life. Be proud of yourself.
Ready to get started? 30-day money-back guarantee.
Four modules. One goal: to get to know your body from the ground up—from your feet to your spine.
Guide to Proper Posture and Walking
Feet and legs: the foundation of the body. Why do feet, ankles, and knees hurt? Can surgery be avoided? The three points of foot support and the arches of the feet—why do they matter? My body’s navigation system and the biological phenomenon: "use it or lose it." Proper gait: what does it take to walk correctly?
Hip joints — why do they hurt?
Pelvic floor muscle dysfunction—what can be done about it? What are the deep muscles, and how can they be strengthened? What steps should be taken to avoid hip replacement surgery? Is the pelvic floor our "third foot"?
Muscle corset / diaphragm — what is it?
The multifidus and transversus abdominis muscles: their functions and critical importance for your stability and breathing. Stress and breathing techniques; how to breathe correctly? The function and conditioning of respiratory muscles. Spinal and trunk protection, and diaphragmatic breathing.
The Spine — Why Does the Back Hurt?
The origin and nature of pain. How to overcome pain without harming yourself? What are the "bosses" of the deep muscles? The neck (shoulder girdle). The trapezius—an emotional muscle. Why do the head, neck, and shoulders hurt? Why do the arms go numb? The head. Proper head position. Sitting in the office, while driving, or at the table while eating or reading. Proper sitting and movement.
Ready to get started? 30-day money-back guarantee.
A course for those who seeking not a "quick fix," but the restoration of long-term balance between body and mind.
THIS IS For you, if you :
Want to be rid of pain in your feet, ankles, knees, or back.
Understand whether surgery can be avoided by first learning to control the body.
Strengthen muscles and improve fitness — without the gym cult.
Find a proper gait and posture.
Live in a healthier, more conscious way.
Probably not yet, if you're looking for:
Medical treatment — this isn't that, and doesn't pretend to be
Visible changes in three days.
You want someone else to do the work for you.
Not sure? Message Ilona before buying — we’ll help you choose.
Ready to get started? 30-day money-back guarantee.
The market is full of exercises and programs. This course was created not to compete with them, but to make them unnecessary.
Created by a practitioner, not a marketer.
Ilona Navickienė developed the method over more than thirty years of working with real people — after injuries and surgeries and with chronic pain. Every step is anatomically grounded.
A map, not random exercises
YouTube offers exercises. This course offers a sequence — from the feet to the spine — and an understanding of why it works in that order.
Conscious self-development, not treatment.
A non-invasive method that helps the body do its own work. It complements physiotherapy, yoga, and kinesitherapy; it does not replace them.
15–20 minutes a day
The body responds when it is given conscious attention and breath. Most people begin to notice the difference within the first two weeks.
„The problem isn't your discipline. It's what your body hasn't learned yet.“
— Ilona Navickienė, creator of the method
Ready to get started? 30-day money-back guarantee.
What to expect?
What will you feel — and when?
The course does not promise an overnight change. It offers a real one. Fifteen to twenty minutes a day, and a body that gradually starts to make sense to you.
„Every day you delay getting to know your body, it drifts further away from its natural state. The longer you wait, the longer recovery takes.“
— Ilona Navickienė
weeks
Foundation
Anatomy and biomechanics. Why the feet are the foundation and why the three support points and the arches change everything.
weeks
New skill
Proper posture and walking. Pelvic floor and deep muscles. A new, conscious relationship with the body begins to form.
weeks
Change
Pain-free, correct movement becomes the norm. Diaphragmatic breathing. You begin to understand the muscle corset.
months
You did so. Enjoy the result! Mindfulness becomes a habit.
You understand why your feet, knees, pelvis, and back hurt. You get to know the "bosses" of your deep muscles. You enjoy new habits and impressive changes in your body.
Testimonials
Experiences of those who listened to their bodies
You won't know until you try. And I'd recommend trying it specifically with Ilona, because she is a true professional. I've been exercising with her for thirteen years. It strengthens the body and solves its problems — but after a longer time you realise it also changes your thinking, and how you approach problems
Rastislav Dluhy
Priest, long-time practitioner
13 years of training
I've been training with Ilona for eight years. It's a wonderful place for both body and soul. Over that time I've lost nearly twenty kilograms. With her constant support and motivation I feel younger, healthier and more active. I recommend it without reservation.
Dr. Lina Šulcienė
Associate professor of philosophy at Vytautas Magnus University
8 years of training · Lost 20 kg
I’ve been working out with Ilona on and off since 2009, and I’m convinced that if it weren’t for these workouts—which began with the Pilates method and evolved into deep muscle training with integrated strength, stabilization, aerodynamic exercises—I’d probably be visiting doctors now, like so many others who spend long hours sitting at a computer, suffering from back, spine, or neck pain. This is a form of exercise that allows you to get to know yourself better, while also relying on Ilona’s expertise to correct any improper postures or movements. I highly recommend it!
Raminta Pucetaite
We’ve been attending one-on-one exercise sessions with Ilona for four years now. We came to her with joint and back pain. After six months of training, the pain subsided and we felt good again.We really appreciate the variety of exercises, the warm and friendly interaction, and the professional instruction.We highly recommend her!!!
Daiva Dirmeikienė
Amazingly,I’ve had more than one health problem—a herniated disc, a heart attack, polymyalgia. It seems like I should just fall apart. But I’m alive. I’m living a full life. What helped? You won’t believe it—exercise. Exercise, my trainer, and Ilona, the philosopher! If you saw me on the street, you’d never guess that my shoulders had borne the weight of so many hardships.
Rima Bėrontienė
I’ve had more than one health problem—a herniated disc, a heart attack, polymyalgia. It seems like I should fall apart. But I’m alive. I’m living a full life. What helped? You won’t believe it—exercise. Exercise, my trainer, and Ilona, the philosopher! If you saw me on the street, you’d never guess that my shoulders had borne the weight of so many hardships.
Arvydas Dirmeikis
I’ve been going to the Body Mindfulness exercises for 8 years now. It’s a great place for both body and soul. During this time, I’ve lost almost 20 kg. With my trainer’s constant support and motivation, I feel younger, healthier, and more active. I highly recommend it.
Vitalija Jaugelaviciene
The word “mindfulness” entered my daily life after I was in an accident. For a long time after my rehabilitation, climbing stairs was painful. I discovered Ilona’s exercises more than a year ago. Now I can quickly climb up to my fifth-floor apartment without any pain. I’ve started paying closer attention to my body and my bodily sensations; I constantly remind myself to “keep my head up,” and I feel stronger, straighter—I’ve even grown 2 cm taller. Thank you, Ilona!
Milda Lukoševičienė
Mindfulness entered my life after an accident. After rehabilitation, stairs were painful for a long time. Now I climb to my fifth floor quickly and without pain — and I've become two centimetres taller.
Egle Bagdoniene
I joined trainer Ilona Navickienė’s beginner’s group. From the trainer, I learned how important it is to coordinate movement with breathing to avoid side effects. During the workouts, I was introduced to the deep muscle groups and the effect of each exercise on specific muscles and the skeletal system, and I was also taught to become more aware of my body. During this time, my posture and gait have improved. I still attend the sessions and am very grateful to Coach Ilona and her teaching methods; for seven years now, I haven’t had to see a doctor for back pain.
Vanda Aksomaitiene
24/7 Complete RECOVERY system
Three ways to work with your body.
One integrated system.
KIT™ supports you during sleep.
ARCH™ helps you take care of your body throughout the day.
The courses guide you while you are awake.
Together, they support your well-being around the clock.
Neck Pain & Sleep Reset Kit™
Supports cervical alignment through the night. A protected original — registered EU design and trade mark, handmade from Lithuanian ash.
A corrective alignment tool, adjustable to your own measurements
A one-time investment, built to last a lifetime
Handmade from Lithuanian ash wood
The 90-Night Guarantee. We ask for thirty.
The ARCH™ by Unusually Usual®
Ten to fifteen minutes a day of active ARCH™ use.
Decompresses the thoracic spine, releases diaphragm tension
Restores fascial gliding; short video practices included.
One-time investment - built to last a lifetime.
Created by Ilona Navickienė - over 30 years in rehabilitation and public health. Handcrafted in Lithuania.
The 90-Night Guarantee.
Body Mindfulness courses.
Conscious movement, breathing and posture, learned at home — no gym, no plan, no pressure.
Structured 3–4 week programs
Short 3–40 minute video practices
Video library filterable by body area
30-Day Money-Back Guarantee
The courses come with a 30-Day Money-Back Guarantee and Lifetime access. Kit™ comes with a 90-Night Guarantee. Thirty of them on it. Return shipping covered.
"If you don't feel the difference, we'll refund you."
For information and education only. This is not medical advice. Results vary between individuals. Speak to your doctor before changing your health or sleep routine.
Money-back guarantee
30-Day Gurantee.
We take all the risk.
Try out any program for a full 30 days.
If you don't notice within 30 days:
✓ Noticeable reduction in neck and shoulder tension
✓ Better sleep quality and morning energy
✓ A clearer understanding of how your body works
✓ At least one daily practice that becomes yours
… we'll refund you. No questions asked.
"This is not a satisfaction guarantee. This is a learning guarantee."
30-Day Guarantee
If you don't see a difference within 30 days, we’ll refund the full amount.
10% discount
Automatically for every subsequent course. We grow along with you.
Free video
Mind & Sleep Reset Starter Pack — yours to keep, regardless of the result.
FAQ
What you are most likely asking right now
What is My Body Map, and what do I get?
My Body Map — 5 Rules for a Healthier and Happier Life is Ilona Navickienė's four-week online course: four lectures and four practical exercise video modules on a private learning platform, for €178.
You get lifetime access, a 30-day money-back guarantee, and 10% off your next course. The course is taught in Lithuanian by Ilona Navickiene.
→ Read more: My Body Map
What will I learn in My Body Map?
A coherent roadmap for your own body, from your feet to your spine, built on five rules: want, discover, understand, do, enjoy.
Instead of random exercises, you learn the principle behind each practice — how your body is built, how it moves, and why it feels the way it does — so you can keep applying it after the course ends.
→ Read more: My Body Map
When will I notice changes with My Body Map?
Many people notice something within the first two weeks — tension easing, posture feeling easier — and fuller change takes shape over four to eight weeks.
That isn't a promise; it's what tends to happen when the body is given attention and rhythm, and it depends on practising regularly.
→ Read more: My Body Map
How is My Body Map different from free exercise videos?
Free videos offer separate exercises; My Body Map gives you a system, a guide from your feet to your neck— a structured four-week path with a plan, a rhythm, and the reasons behind every practice.
It's built on more than thirty years of Ilona's work with people and on the principles of comfortable, well-coordinated movement. The aim is understanding your own body, not collecting more workouts.
→ Read more: My Body Map
How do I join My Body Map?
Choose the course, complete payment on its page, and you'll receive your private learning platform login details by email.
You can start straight away and revisit the material as often as you like.
→ Read more: My Body Map
How long will I have access to the materials?
You get lifetime access.
Pay once—and revisit the lectures and exercises as often as you need, on any device.
→ Read more: My Body Map
Your body is not a problem to be solved.
It is a system
to be understood.
"My Body Map" is your first step toward a body you understand, control, and can trust. It begins with one day and one decision.
30-Day Money-Back Guarantee · Lifetime access · 15–20 min/day · Led by Ilona Navickienė
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