Your Back, From the Ground Up: 21 Day Guided Practice

A gentle, guided path for your back. One practice a day for 21 days.

I filmed practices for backs for more than ten years, and they have been watched millions of times. But a big library does not tell you where to start, what comes next, or which one to do on the day you only have ten minutes.

So I made you a path.

Inside the guide:

21 practices from my video library, chosen and placed in an order that makes sense for the body. Each day opens with one tap or a quick scan.

A short note from me for every day, and a simple cue to carry through the practice.

Three short lessons: what we know about backs, why the hips hold the back, and building support.

Real rest days, a 21 day tracker, and a page to build your own routine so you can keep going without me.

Week 1: Begin where you are. Gentle, mostly on the floor. Week 2: The hips hold the back. Hips, seat and sciatic care. Week 3: Build your support. Gentle strength and longer flows.

Most days take 10 to 30 minutes. You will want a mat or rug, and a wall or chair nearby.

Please note: the practices themselves are free videos on YouTube, and the guide links you straight to them. What you are buying is the path through them: the order, the daily notes, the lessons and the tracker. This guide is educational and is not medical advice.

Instant download. Printable PDF, 21 pages, works on your phone too.