In the classes we use props such as the strap, roll, the backbender and the headstand bench. Perhaps you don’t have these props at your disposal. This doesn’t mean that you cannot practice with us. Below are some suggestions for alternatives.
Thin / thick roll:
The thin roll is 45-50 cm wide and 10 cm high. The thick roll is 15 cm high.
Maybe you can make a roll with one/two thick towel(s) or blanket(s). Experiment a little. Some people have a “foam roller” of about that size. If the foam roller is thinner than 10 cm, you can make it thicker by wrapping a towel around it.
Strap:
Roll a towel very tightly into a long thin roll of 6 cm wide (fits nicely between the shoulder blades), 5 cm thick and 50 cm long.
If the strap is used in combination with the thin roll in the mid-back, you can replace it with a 10 cm high cushion.
Block for plow / shoulder stand:
Fold / stack a number of blankets together into a “block” of 50 cm wide and at least 5 cm high (may also be slightly higher).
Backbender
The thick roll can be used instead of the backbender, together with the strap.
Headstander:
For a number of exercises, you can replace the headstander with a chair or a stool.
These alternatives to the tools do not have exactly the same effect as the real tools (not as deep as the real props), but they allow you to participate in the lessons and enjoy most of the benefit of Critical Alignment.