Welcome to the Journey

Hi, I’m Allie. Your body-mind-soul advocate and personal home yoga teacher.

Click below to join the family and
my free morning yoga class
pack – a week of short videos to start
your day with purpose!

Welcome to the Journey



Hi, I’m Allie. Your body-mind-soul advocate
and personal home yoga teacher.


Click below to join the family and unlock
my free morning yoga class pack –
a week of short yoga videos to start
your day with purpose. 




It’s no secret that many of us deal with some form of back pain in our day-to-day lives. For some, it’s a persistent, nagging, achey kinda pain that seems to never go away. Others, back pain arises after sitting for too long and not maintaining proper posture . And others, it’s an intense pain that’s very debilitating. And still others, back pain could be from too much load or too much force while doing another activity.


Whichever way you slice the pie, back pain is a pretty universal experience, and with sitting becoming the new normal, we need simple practices to help us soothe the discomfort, rejuvenate the spine, and bring more freedom into the back body. This is the purpose behind this 15 minute practice for low back relief!


Related: Yin Yoga Flow for Lower Back Relief (60 Minute Video) 


This yoga class is actually a shorter version of a much longer class (see link above), but it’s still just as potent to shift your physical and energetic state away from the grip of pain and towards the sensations of grace and ease. The sequence includes simple postures that counteract one another, kinda like a yin yang effect for the body, and we hold each pose for 1-3 minutes. You can expect a mix of strength and softness, mixed with an emphasis on using the breath to create presence and breathe the discomfort, tension, and pain out of your body. 


Below is  quick snapshot of the sequence, feel free to use it and guide yourself through it too:


  • Sphinx pose – 3 minute hold (awesome with a bolster behind the arms)
  • Sphinx with heels to glutes -1 minute hold
  • Crocodile – 1 minute hold (great with a bolster under the hips)
  • Forearm plank – 1 minute hold
  • Windshield wipers with legs on the belly
  • Child’s pose – 1 minute
  • Knees into chest + circles while lying on the back
  • Supine twist
  • Pelvic breathing syncing your arms with the movement and breath


Lastly, before you unroll your mat and give your low back all the love (and really, your entire being), this class doesn’t need to be reserved for only those with back pain or only those instances when you’re in pain. It can absolutely be used as a preventative tool to keep your spine and back and body happy, so please use it regularly! 


Now unroll your yoga mat please, and let’s begin the practice.


Allie, xx




Live Your Journey Retreats

Like a badass vacation, except better. 

Live Your Journey retreats create body-mind-soul transformation by combining incredible venues with a well-designed curriculum, potent yoga practices, nourishing food, adventure, rest and relaxation, and forever made friendships.

We plan every detail. All you gotta do is say yes to a life-changing experience.


Join me in Costa Rica for a journey to manifestation using the chakra system to bring our dreams from consciousness down to the earth plane. When we’re not practicing yoga, we’ll be relaxing at the jungle oasis retreat center or experiencing the country through enriching (and adventurous) excursions! 


Join me on a journey to wholeness in the beautiful, rustic, and beachside region of Sicily, Italy. We’ll spend 7 transformative days learning, mapping, and embodying our unique energy system, while also experiencing the historical sites, beaches, and Italian way!

BALI RETREAT • October 17 - 24

Join me in the spiritual land of Ubud, Bali for 7 transformative days where you’ll be learning and embodying the chakra system through 2x daily yoga classes, while also experiencing the local culture via meaningful off-site excursions! And yes, there will be lots of poolside relaxing too!