Tools for your home practice
This page describes the Props (physical tools) that we need to use in the Back-to-Strength Journeys to get the most release, healing and strength building, each time we practice.
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It also describes the Home Study Pack (online tools) to support and supercharge your home practice of these Back-to-Strength Journeys.​
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Props
The props that we use in the Free Your Spine healing journeys are very specific.
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Their purpose, above all else, is to have the body feel incredibly well grounded and safe. This is one of the necessary conditions for the spine and body in general to release its grip when we are talking about chronic tension.
At present, these are the props that have proven most effective, for releasing chronic tension in my body and the bodies of my students:
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​​The strip (long, thin grey prop in the pictures) is able to support and ground regions of the spine, especially in between the shoulder blades, and under the waist, in a way that wider, bulkier yoga blocks cannot.
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The felt roll (the white cotton pillow-case-like prop in the pictures) is able to support the lower and mid-back, with an exquisite balance between support and yielding so that as the body lets go of tension, and it drops towards the floor, the felt roll gives way, but never stops supporting.
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The peanut massage balls (the props shaped like an 8) are able to ground the weight of the torso through very precise locations, as we roll over it – in doing this we rediscover much of the tension that we are unaware that we are carrying – and from that place of knowing, deeper releases in the back become available.
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The folding camping stool is able to fully support the torso as we explore waking up the deep muscles in the upper back.
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Props Pack
My purpose with Free Your Spine Yoga Therapy is to support people who are genuinely wanting to work on themselves, to break free of their chronic pain, and then awaken their true power.
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So to support their desire, I have started to sell full sets of all the props, which I'm calling a props pack. This full set is also included in the following 2 premium training products:
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Back-to-Strength Group Training Program
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Back-to-Strength Private Coaching Program
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If you have already booked onto one of these programs, please click the "My props - Colour Choices" button below, to tell me your colour preferences for your props pack, so I can start to gather your props together to give to you. It can take a few weeks for all props to be deivered. Normally I will hand out props during a class, workshop or private session.
If you have not booked one of these programs, you can also click the "Buy props pack now" button below, to buy a stand-alone props pack.
The full list of props currently included in the props pack is:​​
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Critical Alignment strip, for directly supporting the spine and sacrum, in numerous exercises
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Critical Alignment felt, for introducing gentle, supported back-bends into the lower, mid and upper spine
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Large and small peanut balls, for locating and massaging dorsal tension
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Folding camping stool, for accessing deep muscles in the upper back
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Infinity strap, for supporting the head, arms, and legs in a variety of exercises
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Yoga mat carry strap, to help secure and easily transport the felt and strip
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Based on my personal and teaching experience, all of these props, or similar props, are absolutely necessary for the deepest and fullest release of core tensions in and around the spine, and to rebuild mobility and core/postural strength.
The full props pack weighs around 3 kg, and it can pack up into single shopping bag for easy transporting.
If you would like to order a stand-alone props pack, please click the "Buy Props Pack Now" button below.
Once you have bought the props pack, please then click the "My Props - Colour Choices" button to confirm to me your colour choices.
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​WARNING - Props can test your patience too! I order the strips and felts from the Netherlands, and delivery and customs delays are unfortunately common nowadays. Other items are also sourced from overseas. So please bear with me while I gather together all your props. You can safely assume that it will take a few weeks before delivery of all items.
Normally, I will give you your props during your private session, class or workshop. However, if you live a long way away, I will post them to you. Postage is included for UK addresses. Please click this link to contact me if you want me to send props to an address outside the UK.
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Home study pack
The exercises in each Back-to-Strength Journey are simple to describe.
But mastering them and unravelling decades of tension takes repeated practice –
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to overcome ongoing poor postural habits,
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to learn how to converse politely with your own body's pain,
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so you know where to focus,
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and which exercises are most needed,
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and for how long,
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and to unwind all the layers!
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So to support deeper, more complete healing, I offer a home study pack of online tools and resources which will empower your self-practice of each journey at home. These are an optional-extra for single drop-in classes, but are included for all other learning pathways.
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In general, I will only give you access to a Home Study Pack folder after you have attended the relevant class, coaching session, or workshop. This is mainly for your personal safety and my professional safety.
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The home study pack includes:
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Video demos where I talk you through all the key steps in every warm-up and exercise. These will allow you to review and remind yourself of any exercise when you are unsure of any of the steps. For example, if it has been a while since you last practiced, or if the exercise still feels new to you. [NB. The video guides are being developed at the moment and I am working towards them being ready and available by January 2026. At that time, I will include a taster exercise below, to get a feel for how I teach.]​​​​​​​​
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Audio-only recordings of my 90-minute evening classes including back tests, warmups, and the 5 journeys. These will allow students who have experienced a direct in-person journey with me, to replicate the same healing journey at home. And audio-only means that you can stay in the zone, and do deep inner healing work at any time of the day or night, without the distraction of looking at a notes or a screen. Please try out the 15-minute taster warm-up class below, to get a feel for how I teach. [NB. I have already started making audio recordings, and I am working towards them being ready and available during December 2025.]
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​Journey guides including the core steps for each exercise, for warm-ups and across all 5 journeys. These journey guides allow for a more complete mental understanding of each journey, which is important for full mastery. The journey guides will also help you to refine how you approach each exercise, when practiced alone outside of a journey structure. So very useful for when you have less time for self-practice, or if want to focus on a single exercise. [NB. I have already started drafting these journey guides, and I am working towards them being ready and available during December 2025.]
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​​Many of my students have significant positive results without doing this extra practice at home. But in my own personal and teaching experience, people with a regular home practice will heal even faster and deeper.
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Useful home-practice sessions can last from a few minutes exploring just one exercise, to 90 minutes or more, following a recorded journey at home. So there is plenty of flexibility to fit your own healing process into a busy schedule!
Practice once a week is good. Twice a week is great, and is practical for most people. Three times a week will give the fastest results — although this frequency could remove so much surface-level pain that you might lose the motivation to practice so often. The best time to practice is when your body is complaining or feeling a little bit achy, so that you can measure your progress, as the complaints and aches lift.
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Buy a Home Study Pack folder
​​If you want to buy a Home Study Pack folder for the Lower Back or Upper Back please click the button below.
For your personal safety, and my professional safety, I will only give access to the folder after you have attended the relevant in-person class. And In general, once you have access to a folder, I will not normally give a refund, so please be 100% sure want this before you buy it. For all these reasons, I recommend that you attend the in-person class for that area first, and try before you buy.
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People taking a full-length Private Coaching Session, the Back-to-Strength Training Program or the Back-to-Strength Private Coaching Program do not need to buy the Home Study Pack separately. You will be given access to the relevant folders as part of your package.
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