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Gokhale Method

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Gokhale Method

The Gokhale Method® teaches healthy posture and movement, so you can live your life free from back pain. Move like you are meant to. https://gokhalemethod.com/

The Gokhale Method works to realign and restore the spine to its natural shape, bringing you back to a pain-free life. Using healthy posture and everyday movements, like sitting, standing, sleeping, walking, and bending, you will strengthen your muscles, protect your spine, nourish your joints, and prevent injuries

10/12/2025

"My sway back is genetic. Is there hope for me?"

Esther explains why most sway backs aren’t genetic; they’re learned patterns we copy, which means they can change!

At the Gokhale Method, we see sway back as a problem because when your lower back muscles work too hard to hold you upright, they create an arch in your spine. This compresses the discs at the back, pushing them forward, which over time can lead to disc wear, degeneration, and pain. 😬

By relearning natural movements like glidewalking, hip hinging, and stack sitting, students often see their sway back features fade and feel healthier and stronger.

👉 What questions about posture or back health are on your mind? Ask in the comments, and Esther may answer yours in a future reel!

&A

10/11/2025

Our very own Gokhale Method Teacher, Tegan Kahn, is helping people in Canberra find lasting relief from back pain and renewed hope for a pain-free life. 💛

In the article “Hope for back pain sufferers,” Tegan shares how small posture tweaks can bring big changes, often more than people expect. One of her students, Donna Acs, found such a transformation that she’s now training to become Canberra’s second Gokhale Method teacher! 🙌

Read the full feature in Canberra Daily to see how the Gokhale Method is changing lives across Canberra.

If you’re near Canberra or know someone struggling with back pain. Send our Gokhale Method Teachers a message:
📍 Tegan Kahn (Canberra): in-person & online — tegan@gokhalemethod.com
📍 Fiona Nichols (Geraldton): in-person — fiona@gokhalemethod.com

Article Link: https://canberradaily.com.au/hope-for-back-pain-sufferers/

10/10/2025

Happy Birthday, Esther Gokhale 🎉

Today, we celebrate the founder of the Gokhale Method, whose vision and dedication have helped thousands of people worldwide rediscover pain-free movement and reconnect with their natural human blueprint. 🌿✨

Thank you, Esther, for inspiring healthier spines, stronger bodies, and happier lives everywhere you go. Your work continues to change lives, one posture at a time! 💛

10/09/2025

“The Gokhale Method has given me my life back from daily pain.”

After 14 years of chronic migraines, Leslie, an elementary school music teacher, thought she might never live pain-free again. But learning the Gokhale Method helped her rebuild strength, sleep soundly, and return to an active, joyful life.

Read Leslie’s full story and discover how posture and movement reeducation can change everything.

"Leslie’s Migraine Success Story"
https://bit.ly/4nIdAqw

10/08/2025

Every step can be a glute-strengthening rep 🍑

In this clip, Esther shows how to turn your walk into a powerful exercise for your glutes. Walk tall, strong, and pain-free one step at a time!

10/07/2025

We don’t often think of posture while resting, but those hours lying down are a chance to decompress your spine and reset muscle tension.

In this photo, Esther lies on a sofa. She’s added a pillow under her upper back to keep her head and neck aligned with her spine. Without this, the armrest would push her head forward, straining the neck and encouraging poor posture.

She also places a pillow under her knees. Why? Lying with straight legs can cause a sway in the lower back, especially if you have tight psoas muscles pulling on the lumbar spine. Elevating the knees puts slack into those muscles, helping release the sway and flatten the lower back.

With a few thoughtful adjustments, even sofa lounging can support a healthier, pain-free spine.

👉 To learn more about the Gokhale Method, join us in one of our Free Workshops and follow us for more posture tips!

10/06/2025

Join us for a free 1-hour Gokhale Method workshop (online or in-person) and discover practical tools you can start using right away.

Here’s what you’ll learn:
✅ Why 80% of us suffer from back pain
✅ How Esther Gokhale healed her herniated disc—even after a failed surgery
✅ The science + anthropology behind the Gokhale Method’s success
✅ First, simple steps to ease back, neck, muscle, and joint pain today
✅ How thousands have already transformed their bodies and reclaimed pain-free lives

This October, free workshops are happening worldwide online, in English and other languages, across many time zones.

In-person Free Workshops:

📍 Mukilteo, Washington I Sun, Oct 12 I Kerri Robinson
📍 Westchester, Illinois I Sat, Oct 18 I Aurelia Vaicekauskas
📍 Canberra, Australia I Sun, Oct 19 I Tegan Kahn

Online Free Workshops:
💻 Europe/London (Online via Zoom) I Sun, Oct 19 I Clare Chapman
💻 Australia/Sydney (Online via Zoom) I Mon, Oct 20 I Tegan Kahn

👉 Explore the full October schedule and find one that works for you at the link below.

https://gokhalemethod.com/map/free_workshops?online=1

10/04/2025

🩺 Back surgery can bring relief, but it doesn’t erase the habits that caused pain in the first place.

Think about it: if we’ve spent years sitting, standing, bending, and walking in ways that stress the spine, those patterns don’t vanish after surgery. What surgery can give, though, is a fresh start; a window of opportunity to rebuild movement in a way that truly supports your back.

That’s where posture education comes in. By learning how to sit tall, hinge at the hips, and walk with ease, people often find not just recovery, but also confidence in their future mobility. 🌱

👉 What questions about posture or back health are on your mind? Ask in the comments, and Esther may answer yours in a future reel!

&A

10/03/2025

What truly matters for lifelong strength and function?

✨ Healthy posture
✨ Sound biomechanics
✨ Staying active

At the center of it all is your natural J-shaped spine. Strong abs and glutes are essential partners. They safeguard the spine, position the pelvis correctly, power movement, and support balance.

You can see this in action (photo below) as Gokhale Method teacher Julie Johnson maintains her J-spine while engaging her inner corset and psoas with a pull-down exercise.

For over three decades, the Gokhale Method has helped people restore their natural posture, get out of pain, and now, through targeted exercises, become stronger, fitter, and yes, more confident in their bodies.

Why settle for slumping or stiffening your back when a J-spine offers the natural, balanced path? Let us show you how.

Join us this Sunday, Oct 5th, at 1 pm Pacific Time for our free online workshop:
Wake Up Your Glutes, Tone Your Abs, and Get Out of Pain!

Register now: https://gokhalemethod.com/civicrm/event/info?id=13764&reset=1

See you there!

10/02/2025

Ever been told to “tuck your tail”? 🐕 It might feel natural, but tucked pelvis changes everything: when your hip joint is misaligned, tension builds in your muscles, your deep abs and glutes go dormant, and over time this can lead to weakness, imbalance, wear, and pain.

Compare that to a J-spine pelvis, where your hip joint is stable, your bones stack naturally so muscles work efficiently, your deep abs and glutes activate effortlessly, and movement feels strong, balanced, and pain-free.

✨ Why it matters for longevity: strong glutes and deep abs support your spine, protect your hips and knees, and let you move confidently for decades.

💪 Join our J-Spine Challenge and wake up these essential muscles naturally.

🌟 Free Workshop: Sunday, October 5th at 1:00 pm Pacific via Zoom. Discover how a J-spine keeps your body strong, pain-free, and built to last.

10/01/2025

"Loved our Glute Bobbing video? 🍑✨
That’s just a sneak peek at how waking up your glutes can transform your posture, strength, and energy!

Join us October 5th at 1:00 pm PT via Zoom for a Free Live Beginner Workshop with Esther Gokhale:

✅ Discover why your abs feel weak and glutes won’t fire—and what to do about it
✅ Learn how a J-spine unlocks natural strength and eases back pain
✅ Awaken dormant glutes to support healthy pelvis alignment and full-body strength
✅ Fun, easy movements to build functional strength—no gym required
✅ Start your roadmap to pain-free movement for life

This workshop isn’t about forcing your body—it’s about working with your natural design to move with confidence, power, and joy.

✨ Try a Glute Bob, then take the next step: reserve your free spot today and join us live!

09/30/2025

Ever notice how some people are effortlessly toned without ever setting foot in a gym? 💪

Take this Brazilian cement worker. His strong glutes, toned abs, and balanced body come not from crunches or machines, but from moving the way nature intended with a J-spine.

In many traditional societies, people become naturally strong and toned just by moving with a healthy J-spine; lifting, walking, bending, and carrying the way the body was designed to.

Two often-misunderstood groups of muscles: your glutes and deep abs. These are nature’s strongest and most important muscles, yet in many of us they’re weak or dormant.

Strengthening them isn’t just about aesthetics. It’s about:
✨ Improving posture
✨ Preventing back, hip, and knee pain
✨ Returning to the activities you love with ease

The Gokhale Method has unique insights on how to use and train these muscles to give you the breakthrough you might have been waiting for.

To help you wake up these essential muscles, we’re excited to bring you a special, one-time-only live workshop:
🌟 Wake Up Your Glutes, Tone Your Abs—And Get Out of Pain! 🌟
📅 Sunday, October 5, 2025
🕐 1:00 pm US Pacific Time (or register to receive the recording)
📍 Online via Zoom

👉 Sign up free and start discovering how a J-spine helps your abs and glutes switch on effortlessly, without strain or pain.

https://gokhalemethod.com/civicrm/event/info?id=13764&reset=1

See you there!

Address

3790 El Camino Real #1033
Palo Alto, CA
94306

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm
Saturday	8am - 5pm

Telephone

+18447770440

Website

https://gokhalemethod.com/

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