The Liberated Lower Back Blueprint
This free mini-course offers a compassionate reset—meeting you where you are and help your back feel safer, stronger, and less reactive over time.
The Liberated Back Blueprint is a free, short video series created for artists and activists who are tired of pushing through pain. In just a few minutes a day, you’ll be introduced to a body-honoring approach that helps reduce chronic back tension, restore functional strength, and bring more ease into how you sit, stand, work, and rest. This isn’t about fixing yourself—it’s about learning how your body actually wants support, what it needs, and beginning there.
Course Content
Relieve the Tension Basics
In this module, you’ll learn how to calm pain right now—and why choosing the right tool at the right moment makes all the difference. Not all relief works the same way, and this is where most people get stuck. This is about immediate relief and smarter choices—so your body can let go of tension instead of fighting it.
Understand the Pain
In this module we’ll pull back the curtain on why your pain is happening—and how understanding the “why” changes the way your body heals. When pain makes sense, it stops feeling scary and starts becoming workable. This is about moving from confusion to clarity—and giving your body the information it needs to recover.
Build Core and Glute Strength (correctly)
In this module, we’ll clear up the confusion around “core” and “glute” work and expose why some of the most common low-back fixes actually make pain worse. You’ll learn how to work with your body instead of bracing, gripping, or overworking the wrong muscles. This is about building strength that reduces pain—so your core and glutes become allies in healing, not hidden contributors to discomfort.
Frequently Asked Questions
- How is this course different from the Liberated Lower Back Practices?
- In these videos, I will discuss the Liberated Lower Back techniques, with a short practice of the techniques. The videos are part informational, part-practice. With the LLB PRACTICES COURSE ($29), all videos are full practices of 10-20 minutes at a time.
- What level is this for? Do I need experience with yoga?
- This is an all levels course. You do not need experience with yoga or somatics. In this course we'll be doing simple exercises for maximum low back relief. We'll also be doing some neuromuscular re-patterning and working to calm the nervous system, so chronic holding patterns can begin to let go. Whether you are an experienced yoga practitioner, an athlete, or a beginner, these practices are meant to reduce back pain for all levels.
- My doctor recommended yoga for my lower back pain. Is this a good place to start?
- Yes! This course is a great place to start. There is so much yoga out there today, it's difficult to know what to choose, or if it will work for your body. This type of yoga/somatics is geared specifically for low back pain.
- What equipment do I need for this course?
- For this course, very little equipment is needed. You will need a floor and a chair. A yoga block is recommended, but you can also use any object about 6" wide, like a tissue box or a roller. In some videos, it will be helpful to have common household items: a mat or a rub, pillows, a scarf or belt.
- How long do I have access to the course?
- Once you sign up, you have unlimited access to the course. It does not expire.
- Who is ayo, and what is their experience/training as a teacher?
- I have been a certified yoga teacher for over 20 years. I am an artist, activist, and former professional dancer who brings extensive experience in anatomy, somatics, Alexander Technique, Klein Technique, Pilates, meditation, physical therapy, and pelvic floor health! In Healing Justice, I’ve trained with Resmaa Menakem, The Embodiment Institute (Prentis Hemphill), worked with Healing Justice visionary, Cara Page, and have studied advanced anatomy with Joe Miller, Leslie Kaminoff, and Irene Dowd. And in my personal journey, I have overcome countless physical injuries, dealt with overstretching in yoga, and work with chronic disease and pain in my own body. My philosophy is rooted in anti-oppressive, liberatory practice; a belief that there is no “best self” but rather a journey of acceptance and healing. In modern yoga culture, there is a strong drive towards white, thin, flexible, sexualized women leading practices. In my expression of gender, I choose not to wear tight fitting or revealing clothing. I do not wear leggings or crop tops, but you will still be able to see shape and contours enough to follow along (and better yet, think without looking so your brain synapses are firing!). These practices are not about how I look, they are about how YOU feel. Feel free to reach out if you need further information about my credentials.
- What makes this practice specific to changemakers and socially-conscious folks? Is it political?
- There is no political dogma in this practice and it is made for anyone, but there are a few practices you may not find in other yoga-related practices, including: -daily land acknowledgements -daily acknowledgements of the ancestors of this practice (those who brought/shared the practice to the west) -I acknowledge my own presence and body within the course, and invite you to join me in the process. The practices will never force you, and they are always optional. In addition, changemakers, activists, and socially-conscious folks can often have a heightened sense of guarding in the body from what we've been exposed to. It's normal to not trust the world to let go because the pain and suffering in the world is not normal! These practices take into account how someone with a social conscience may be affected and need special care towards letting go, finding presence, and regaining trust in their own body.