HELP YOURSELF PROGRAM
"Lie down. FEEL. Let go. Sometimes that is exactly the deepest form of HELP"
Sonja Ruprah-Weihs
Help Yourself Program — Just like a mini-vacation. Just for you
In everyday life, we often learn to persevere, to function, and to keep going.
But the body silently bears the burden of what we cannot let go of. This is exactly where the Help Yourself program comes in.
A space for retreat, regeneration, and deep relief.
"Help Yourself" has been a very emotional journey for me.
So many times with my clients, I've wished I had a few more hands to help me out.
When I work with my clients using passive techniques, we enter a state of very deep relaxation and regeneration.
It’s a bit like a trance or deep meditation. Without even realizing it, your body begins to let go.
This requires a lot of practice and sensitivity in the hands at the beginning.
If I want to treat tension in, say, the shoulder,
I place one hand under the shoulder blade and lift it up.
It’s like the story of The Princess and the Pea—there are many mattresses underneath, and the pea is the bothersome tension.
It’s best to do this so gently and discreetly that the patient doesn’t even notice.
As a therapist, that’s really exhausting.
The thing is: When you watch from the outside, you think to yourself:
“What are they doing? Just laying their hands on the patient? … And that’s supposed to relieve tension and pain?”
YES, if only it were as easy as it looks.
The other hand, on the other hand, feels like a pleasant heaviness that begins to let you sink infinitely deep.
Now our body’s chemical cocktail starts working its magic on you, flooding us with happiness hormones.
Like the most restful sleep you can imagine.
And so begins the miracle of letting go. You sink so deeply and pleasantly, as if you were melting around the “pea.”
But be careful! The lower hand must now react quickly again
and respond with even more counterpressure—just enough so that the shoulder doesn’t land completely on the “pea,”
that is, the tension. This is repeated until this “pea” becomes smaller and smaller and eventually dissolves. Because these “peas” are part of our body and manifest as concentrated tension,
we can also dissolve them again.
After many years of experimentation, I finally had my little helper ready: Help Yourself.
Like a second trainer, I was suddenly able to induce even more pleasant and faster recovery experiences. In the process, I noticed that the effects were sometimes even more powerful than those of my hands.
The cloud, which takes over the work of the lower hand, could react much more sensitively to every change in tension
than my hand, which simply gets tired after a certain amount of time and loses strength.
But the cloud carries you—no matter how long it takes.
The release tool takes on the role of the upper hand, which ideally applies both traction and pressure.
Dr. Stecco describes this very effectively in her book *Anatomy Atlas of the Fascia*:
how differently fascia react—and should therefore be treated differently.
But something else completely unexpected came to light:
I was suddenly able to treat myself. It’s an unexpected joy to be able to enjoy pure relaxation after a hard day’s work.
The "Help Yourself" package was born.
It quickly became clear that this isn't just a great second coach, but also a way to
help yourself (you don't always have the perfect massage therapist right by your side).
Just position it right—and the magic begins.
So: If you want to treat yourself and give your mind and body a deep sense of relaxation,
then Help Yourself is your ideal partner.
In everyday life, we often learn to persevere, to function, and to keep going.
But the body silently bears the burden of what we cannot let go of. This is exactly where the Help Yourself program comes in.
A space for retreat, regeneration, and deep relief.
"Help Yourself" has been a very emotional journey for me. So many times with my clients, I've wished I had a few more hands to help me out.
When I work with my clients using passive techniques, we enter a state of very deep relaxation and regeneration. It’s a bit like a trance or deep meditation. Without even realizing it, your body begins to let go. This requires a lot of practice and sensitivity in the hands at the beginning.
If I want to treat tension in, say, the shoulder, I place one hand under the shoulder blade and lift it up. It’s like the story of The Princess and the Pea—there are many mattresses underneath, and the pea is the bothersome tension. It’s best to do this so gently and discreetly that the patient doesn’t even notice.
As a therapist, that’s really exhausting. The thing is: When you watch from the outside, you think to yourself: “What are they doing? Just laying their hands on the patient? … And that’s supposed to relieve tension and pain?”
YES, if only it were as easy as it looks.
The other hand, on the other hand, feels like a pleasant heaviness that begins to let you sink infinitely deep.
Now our body’s chemical cocktail starts working its magic on you, flooding us with happiness hormones.
Like the most restful sleep you can imagine.
And so begins the miracle of letting go. You sink so deeply and pleasantly, as if you were melting around the “pea.”
But be careful! The lower hand must now react quickly again and respond with even more counterpressure—just enough so that the shoulder doesn’t land completely on the “pea,” that is, the tension. This is repeated until this “pea” becomes smaller and smaller and eventually dissolves. Because these “peas” are part of our body and manifest as concentrated tension, we can also dissolve them again.
After many years of experimentation, I finally had my little helper ready: Help Yourself.
Like a second trainer, I was suddenly able to induce even more pleasant and faster recovery experiences. In the process, I noticed that the effects were sometimes even more powerful than those of my hands.
The cloud, which takes over the work of the lower hand, could react much more sensitively to every change in tension
than my hand, which simply gets tired after a certain amount of time and loses strength.
But the cloud carries you—no matter how long it takes.
The release tool takes on the role of the upper hand, which ideally applies both traction and pressure. Dr. Stecco describes this very effectively in her book *Anatomy Atlas of the Fascia*: how differently fascia react—and should therefore be treated differently.
But something else completely unexpected came to light:
I was suddenly able to treat myself. It’s an unexpected joy to be able to enjoy pure relaxation after a hard day’s work.
The "Help Yourself" package was born.
It quickly became clear that this isn't just a great second coach, but also a way to help yourself (you don't always have the perfect massage therapist right by your side). Just position it right—and the magic begins.
So: If you want to treat yourself and give your mind and body a deep sense of relaxation, then Help Yourself is your ideal partner.
A Look at the Program
In this short video, you'll get a first glimpse of how the program is structured—featuring a real clip from one of the sessions. Get a feel for how movement, guidance, and results come together.
Letting go of what the body no longer needs to carry
The Help Yourself sessions are holistic body journeys that get you moving—while also taking you on a deep inner journey. Each sequence of exercises targets specific challenges and gives your body exactly the stimulation it needs to regenerate, strengthen, and realign itself.
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Back Activator – 32 Minutes for Your Core.
Targetedly relieve tension in your lower back, strengthen your abdominal and back muscles, and get your spine moving—ideal for a swayback, sciatica, or chronic disc problems. The program also provides relief for menstrual cramps and a weak pelvic floor.
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Wing Power – 45 minutes of renewed lightness for your upper body.
Relieve tension in your shoulders, cervical spine, and elbows. This session restores mobility when your shoulder blades feel locked or your fingers feel stiff. You’ll also feel relief from tennis elbow or tension that radiates all the way down to your hands.
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Energy Booster – 45 minutes to help you stand tall again.
Ideal for those with a hunched back, shallow breathing, and weak legs. This program helps you overcome exhaustion, improve your posture, and breathe deeply again—for an upright, vibrant body.
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Easy Going – 40 minutes for a lively walk.
Activate your pelvis, relieve pressure on your knees, and bring your gait into balance. Especially beneficial for stiff knees, weak arches, or when walking or running requires extra effort.
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Wake Up – 40 Minutes for Active Days & Restful Nights.
This session gets you going in the morning and helps you wind down in the evening. It helps with general fatigue, sleep disturbances, and difficulty concentrating—and gives you new energy, both physically and mentally.
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And if you just want to relax a specific part of your body...
Then you can also target individual areas of your body: for example, your shoulders, back extensors, lower back, thighs, knees, calves, upper arms, elbows, or hands.
Your body tells you what it needs—and Help Yourself gives you the right tools to do it.
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