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Improve your posture, mobility & resilience gently and feel better with 12 weeks of easy step-by-step lessons via email.

Suitable for beginners and also sensitive & accommodating for sore knees, shoulders and wrists too!

The Healthy Happy Back course with video, audio & written resources offers manageable step-by step techniques that you can choose from and slowly incorporate into your daily life. It’s completely suitable for beginners and anyone willing to slow down and take a gentle, easeful approach to rediscovering a healthier, happier back.

  • Learn easy restorative poses to relieve pain & tension
  • Rediscover easeful movement with a gentle, effective no-pain approach
  • Harness the power of healthy breathing to relax your muscles and ease tension
  • Regain a healthy, balanced posture from your feet to your head, taking pressure off your back
  • Learn the art of relaxation to reduce pain
  • Discover where your back would love you to have more mobility, and where more stability is ideal
  • Learn easy, safe ways to strengthen your body and your back efficiently (no sit-ups).
  • Download & keep easy-to-follow practice guides, videos, and audio recordings
  • Download & keep complete videos of short, easily manageable practices to integrate all your learning at the end of the course and keep you going on your own.

There are many YouTube videos offering Yoga for sore backs out there but it’s difficult to gauge their effectiveness or potential to harm if you’re new to Yoga. And you can’t aim to change much with one video or an inconsistent approach.

If you have any physical or mental stresses in your life at all, (and this includes sitting in chairs for more than twenty minutes at a stretch, or not sleeping very well, for example), then you will likely find that setting aside some time every day for some simple maintenance exercises for your back health is essential.

I’m a GP and refer a lot of my patients to Alison for help with their back pain, when they’ve exhausted many avenues, people with anxiety, who need to learn how to relax, those with insomnia to avoid medications.

Rebecca

General Practitioner, Hobart, Australia

I throughly enjoyed this course and the informal, practical approach.
I strongly recommend this course to anyone with back issues or simply wanting to build on their core strength.
The simple stuff on good posture I could easily incorporate into my busy day. The overall strength benefits to my lower back and pelvic floor have enabled me to get back to doing the things I love.

Kate

Busy mum and school teacher

Alison is my go to for back care advice.

Her lived experience and compassionate, intelligent, wise application can profoundly and positively affect those she teaches.

She’s a gem!

Abby Takarabe

Yoga Teacher YA Level 3, YOHO Health

 

Course details

The Healthy Happy Back course contains the most common tools that my private clients and students have found effective in moving toward freedom from pain and ease in movement. Not everything will work for every body, but you can learn what you personally need to incorporate into your life to have a more resilient back, and you can make friends with your body and feel trust in it again. 

The logical, easy sequence of manageable steps in this program has evolved over many workshops, courses, and individual sessions.

We work on your posture from your feet up before we work on aspects of mobility, because more mobility won’t do you any good if your day-to-day posture is off balance. We work on ease and relaxation before we build strength, because you can’t effectively build sustainable strength on top of tension. Options for individual bodies and various challenges are offered along the way, as well as special cautions and notes for particular back conditions.

The Healthy Happy Back course is a mix of practice charts, videos and audio recordings, because we all learn differently.

It includes:

  • The 10 Tips for a Resilient Pain Free Back E-Booklet
  • Breath awareness for relaxation and pain relief
  • Easy Restorative Yoga poses you can practice at home for pain relief 
  • Building healthy posture from the ground up, addressing issues like “forward head posture” and “military posture”
  • Releasing poses that offer relief from tension and tightness around your hips that commonly worsen or cause lower back pain, including the psoas muscles and hamstrings
  • Restorative Yoga poses that help transform the posture of your upper back and shoulders and help de-compress your spine
  • Deep relaxation practice using an audio recording that promotes body awareness as well as relief from pain and tension
  • A simple step-by-step practice to ease tension around your sciatic nerve pathway
  • Gentle Spinal & Torso Movements for Better Mobility including micro-movements for your quadratus lumborum and your paraspinal muscles that we simply don’t get enough of in our modern lives to keep our backs healthy and happy
  • Micro-movements to ease tension in your shoulders and neck and regain healthy movement patterns to take pressure off your back
  • Gentle and effective ways to build strength and stability around your back that build on the micro-movements of previous lessons – and which are much more balanced, efficient and safe than sit ups!
  • A step-by-step practice to build strength in the postural muscles of your upper back and help prevent the “humped” upper back you see in people where stiffness and poor posture has continued and compounded over many years.
  • At the end of the course, you’ll receive short video practices that integrate all you’ve learned, and that are easy and practical to fit into your day to keep you going on your own.

As a course participant you’ll also have the option to book and purchase a private session over Skype or in person to delve into any of the topics in more depth, or to tailor them further to your individual needs (depending on availability).

How to invest in your well-being with the Healthy Happy Back course:

Choose your preferred option by clicking one of the red boxes below. You’ll be transferred to my secure booking site where you’ll have the option to pay by credit card or your PayPal account .

Please read the refund policy & disclaimer here before purchasing.

If you’re a YogaNurture Program client, remember you do not need to purchase this course! All courses are included as extras in the YogaNurture Program.

Why I created the Healthy Happy Back E-Course …

I know what it’s like to have chronic back pain and I’ve spent the last 20 years studying the practices & techniques that have made my back healthy and resilient. From hydrotherapy and rehabilitation gym in my early 20’s … starting Yoga & loving it but finding many commonly used Yoga instructions re-injured rather than helped my back, even once I became a teacher … to finding my own way through my Yoga practice and hours of research to a now healthy, happy back in my mid 40’s.

When I was suffering from chronic back pain, I used to wonder why I was so intrinsically faulty. Why did other people seem to have natural resilience while I was in unbearable “just shoot me now” constant agony simply as a result of a very minor car accident and some time spent leaning over a musical instrument?

I’ve learned since that there are so many factors that can add up to chronic pain. Mine included hyper-mobile joints, lack of knowledge about the food my body really needed, postural habits I’d unknowingly picked up as a child, and also the frame of mind I was in when my back was injured, and what was going on in my life back then. I was a perfectionist and took all the advice I got and put 100% effort into it – often leading to more pain.

Maybe you’re trying to recover from back pain while still carrying children around, or sitting in a chair all day at work, or while feeling mentally overwhelmed by every day stresses. Or maybe you just have some long term postural habits that have led up to your pain and are now magnifying it. Many things can get us stuck in pain. And it’s often a range of tools, including relaxation and mindfulness as well as physical practice, that can help us regain ease.

This course contains the most common tools that my private clients and students have found effective in moving toward freedom from pain and ease in movement. Not everything will work for every body, but you can learn what you personally need to incorporate into your life to have a more resilient back, and you can make friends with your body and feel trust in it again. 

If you have any physical or mental stresses in your life at all, (and this includes sitting in chairs for more than twenty minutes at a stretch, or not sleeping very well, for example), then you will likely find that setting aside some time every day for some simple maintenance exercises for your back health is essential.

Questions answered …

Do you offer a refund if this course is not right for me?

Yes! To be fair though, you must have downloaded all the materials and worked with them over the 3 months, to qualify for a refund, because improvement takes time and practice. We can arrange a quick chat over the phone or via Skype, and if you’ve engaged in the course whole-heartedly and set aside time each day to practice the techniques, and believe you’ve not benefited from the course, we’ll arrange a refund. This program gives you access to knowledge, resources and materials I’ve crafted and honed over 15 years of teaching and 20 years of practice and research, and you get to keep all the downloads forever.

Please note that this is not a bootcamp-style program and there is never any pressure; you simply choose from the resources according to what suits you, and gently incorporate your chosen practices into your life. The above requirements are only applied to refund requests, should they ever happen (& I have never been asked for one, for any program, workshop, course, or session, ever!).

I’m away or unable to participate for a few weeks within the 3 months. Can I still do the course?

Yes! This is one of the benefits of taking a course online. You can go completely at your own pace. You get the emails each week but you can save  each one them until you’re ready for it. Or you can download the resources as you get them, and spend a few weeks longer on some of you need, before moving on to the next stage. The downloads are yours to keep forever.

In fact I highly recommend taking your time with this course, and doing a bit each day, consistently.

Can I download all the materials immediately and do them all at once?

I have deliberately paced out this course slowly and carefully, because each lesson builds on the consistent practice of previous skills learned. I would be doing you an injustice to make it all available at once. However all the downloaded sessions are yours to keep, so once the course is over you can go over anything you need to again, and group the practices together however you would like.

Can I ask questions during the course?

The E-Course is designed to be an affordable, easily accessible way of enjoying the Healthy Happy Back Course in your own home, and as such does not come with in-person teaching. However, at any time during the course you can invest in a private, customised session if you feel you’d like to go over anything in more depth, or have anything in the course more personally tailored for you.

What happens after the course?

Keep going with your chosen practices, either along with the PDF practice charts or the short videos. I’ve been doing these practices for years and they still work to keep my back healthy and happy.

You also have the option of booking a private session with me via Skype or in person to go over any of the practice sin more depth or add more individualised techniques, customised for your back.

And you can stay in touch via the mailing list for the next Healthy Happy Back E-Course I’m developing, which will offer practices to build your strength and resilience further! (This first course will be a pre-requisite for the next one).

I’ve been on your Healthy Happy Back mailing list for a while – will I already have some of these resources?

Yes, but there’s so much more! And in this E-Course, you get all the resources and materials step-by-step in the best and most effective sequence for your body. The course allows you to methodically and gently add each step to your daily routine, with each lesson building on the one before it. And there’s plenty of information and videos of resources included that you won’t be receiving via the free mailing list, simply because they need to be learned systematically and methodically.

Can I pay by installments?

Yes! You can set up your weekly $7 payments via the second red payment button. This will automatically set up for you a weekly debit via credit card or PayPal account, whichever you prefer. Your weekly instalments will stop automatically once the course is finished, at the end of the 12 weeks.

Choose your preferred option by clicking one of the red boxes below. You’ll be transferred to my secure booking site where you’ll have the option to pay by credit card or your PayPal account .

Please read the refund policy & disclaimer here before purchasing.

If you’re a YogaNurture Program client, remember you do not need to purchase this course! All courses are included as extras in the YogaNurture Program.

Questions? Drop me a line...

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