The Liberated Lower Back Practice
A grounded way to care for your back—without overwhelm
The Liberated Lower Back Practice includes five 15-20 minute guided video sessions designed to help you implement the blueprint method with confidence. Together, they support daily relief, functional strength, and nervous system calm—so your body feels supported as you keep showing up for your life.
Course Content
MODULE 1
The Basics
MODULE 2
The Practice
The Liberated Lower Back Practice includes five guided videos, each 15-20 minutes long. Together, they walk you through relief, nervous system reset, muscle re-patterning, core balance, and smart rebuilding for yoga and daily movement. This is about creating a relationship with your back that feels informed, supportive, and steady—so pain doesn’t get to decide how you live your life.
Frequently Asked Questions
- 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.
- How is this course different from the 30 day course?
- This is course has 5 videos. They are for general low back pain. The videos include some notes on herniations or stenosis, but if you have one of these conditions or are in chronic pain, the 30 day course is recommended - which offers much more specific modifications for certain injuries. Think of this course like an appetizer for the main meal. If you have low back pain often and you’re not sure what the cause is, try this course. If your back pain is chronic, if you’ve tried other methods, or if you know you want specific information the 30 day course is more comprehensive.
- What if I don't have 10-15 minutes a day?
- The practices are laid out in a slow and calculated way to soothe the nervous system, but you may also speed up the video as needed in the settings.
- Who is ayo, and what is their experience/training as a teacher?
- Thanks for asking! 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.