Meenakshi Harjai, Gokhale Method Teacher Singapore

19/08/2025

08/07/2025

Is your pelvic position silently shaping how you stand and move?

Many people don’t realize how much their pelvic alignment affects their spine, joints, and even energy levels.

Here in the image, featured in our book 8 Steps to a Pain-Free Back, you can see three common pelvic positions:

🟢 Image A shows a well-positioned, anteverted pelvis, which allows your spine to stack naturally, muscles to relax, and bones to stay strong and healthy.

🟡 Images B & C show common issues from a retroverted pelvis, causing back pain, fatigue, and poor posture, whether you're swaying or slumping.

In the Gokhale Method, we teach you how to restore this natural alignment, seen in babies, traditional cultures, and your ancestors, so you can move like you are meant to.

✨Want to experience this in your own body?

👉 Join our FREE Gokhale Method workshop and learn practical tools to realign your posture and feel better every day.

https://gokhalemethod.com/map/free_workshops

11/05/2025

18/04/2025

Did you know? Most people walk in ways that can damage their knees, hips, feet even their spine. But when done well, walking becomes one of the best exercises to support and heal your body!

See the two photos of our Gokhale Method teacher, Harrison. One shows common walking habits, and the other shows Glidewalking, a Gokhale Method technique that brings strength, balance, and alignment back to your stride.

💡 We've added numbered hints to help you spot the differences between poor and healthy walking form. Can you find them all? Drop your observations in the comments. We’d love to hear what you notice!

🗓️ Want to learn more about Glidewalking? Join us for a special FREE online workshop on April 26 at 11:00 AM PT.

Link: https://bit.ly/43OATYx

See you there!

24/03/2025

How does an anteverted pelvis benefit the spine?

As shown in the image below, an anteverted pelvis (see example a) serves as the foundation for a healthy, upright, and well-stacked spine, free from excessive swaying or rounding. This alignment ensures that the sacrum properly supports the wedge-shaped L5-S1 disc, allowing the lumbar vertebrae to stack naturally and distribute weight efficiently.

(a) An anteverted pelvis promotes healthy posture by maintaining the natural lumbo-sacral angle, supporting spinal integrity.
(b) The commonly advocated “neutral pelvis” is actually mildly tucked, which disrupts proper spinal alignment and may lead to postural imbalances.
(c) A retroverted (tucked) pelvis compresses the lower back, often causing tension, lumbar disc degeneration (L5-S1 bulging or herniation), and sciatic nerve pressure over time.

By staying mindful of your pelvic alignment in bending, sitting, standing, and daily movements, you can protect your spine, move with ease, and live pain-free!

Follow us for more posture tips!

24/11/2022

Our Founder & CEO Esther Gokhale talks about alleviating pain through anthropologically informed postural work, in this podcast. Give it a listen at https://www.jbrownyoga.com/yoga-talks-podcast/2022/11/esther-gokhale

24/11/2022

The rib anchor gets an especially good workout when we raise our arms above our head and maintain the position of the ribcage. See this short video to learn more on the rib anchor: https://bit.ly/3G2JcSw

22/11/2022

Meenakshi, based out of Singapore, has a background in IT and software development, but she developed a passion for exploring everyday human movements and the workings of the musculoskeletal system because of her own experience with back pain.

21/11/2022

Erector spinae muscles run alongside your spine and work to stabilize and protect it. These muscles are quite important to everything the body does. Keeping them in a healthy position through a bit of a challenge is something we do in the Gokhale Method: https://gokhalemethod.com/gokhale_exercise. Serve them well, and they will serve you well. (Erector spinae by Dave Jost https://bit.ly/3U5eJti)

18/11/2022

We treat our feet somewhat like prostheses to be shoved into shoes, with little regard for their function. But healthy feet are critical in gripping and grabbing the contours of the ground, even through shoes, as part of maintaining our balance. Note the bean-shaped contours of this woman’s feet (Odisha, India, 2017). She has strong, even inner and transverse arches giving the foot convexity rather than a collapsed shape.