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Put Your Best Self Forward

Melissa White, second violinist in the Harlem String Quartet, uses tallstanding while performing on the national public radio program, "From the Top".
Esther Gokhale
December, 2014
Do you have an important event coming up? Appearing calm and collected can be challenging at such times, especially if we are feeling anxious or nervous. Let the Gokhale Method help you glide into your next presentation, interview, or social gathering with ease and confidence. Recent studies show that maintaining an elongated spine with your shoulders rolled back allows more testosterone to flow through your body, which might be just the boost you need to not only appear, but also feel and be unfettered and focused. Read more
Tags: 
breathing
deep breathing
tread lightly
stand tall
self confidence
self esteem

Posture Tips to "Stand" a Holiday Party

On the left, Brian has parked his pelvis forward, which places excessive pressure on the delicate structures in the front of his feet--over time, this may result in bunions or other foot conditions. On the right, his pelvis is properly positioned posteriorly and his spine stacks well over his heels.
Esther Gokhale
November, 2014
The holiday season has arrived, and with it, the formidable holiday party. If, like most people, your back starts aching after an hour (or less!) at the hors d'ouevres table, consider this advice for your next yuletide function: 1. Put your weight over your heels. When we balance the weight of our bodies towards our toes, it can disturb the alignment of our weight-bearing joints. The dense and sturdy heel bone is much better equipped to bear weight than the delicate bones of the forefoot. Read more
Tags: 
tucked pelvic
bunions
soft knees
shoulder roll

Holiday Health (Posture Tips)

Notice how the baby's knees are bent in a wide stance to allow his pelvis to settle comfortably between his legs.
Esther Gokhale
October, 2014
The holidays are upon us and ‘tis the season for cooking, cleaning and entertaining. You may find yourself especially reliant upon your body as you enjoy the added festivities. We want to help keep you safe and healthy with some seasonal posture tips! Shoulder positioning Whether you are baking dozens of cookies or wrapping bundles of presents, your shoulders may feel uncomfortable if neglected. Firstly, assess your surroundings. Whatever your task, ensure that it is within comfortable reach. Read more
Blog Category: 
shoulder roll
Tags: 
shoulder roll
shoulder health
shoulder positioning
shoulder tension
Hip Hinging
Hip-hinging
inner corset
bending

Settle Into Fall

Esther's son, Nathan White, showing a relaxed pelvis, rib cage and shoulder position in spite of a challenging reach.
Esther Gokhale
September, 2014
As the season turns and the colors around us are changing, leaves begin to float off their branches. Just as our environment is settling in, we too can ground our bodies, using gravity as our guide. The ability to relax downwards is an essential part of feeling comfortable within your body. Here are some ways you can fall into your natural posture: Nesting the Pelvis Help your pelvis navigate its way home. While standing, take a little zigzag squat. Imagine you are about to sit down on a chair located behind you (not just directly under you) and let the pelvis fall forward. Feel your pelvis dropping between the legs, as though it is “nesting. Read more
Tags: 
tucked pelvis
relaxing
fall
gravity
rib cage
shoulder roll
slacken the jaw

Choosing a Bed

You can lay comfortably on any surface if you have good structure.
Esther Gokhale
August, 2014
Students often ask me if there is a particular mattress that is in line with the Gokhale Method. While I do have a few suggestions, the most important part of lying down is how you do it. Stretchlying on your back or side to put some extra length in your back is key to navigating beds with any extra firmness or softness. Elongating the spine will also help mitigate the distortions caused by twisting and moving around in your sleep. If you learn how to use your body well, you will develop the ability to sleep and be comfortable on most surfaces. Read more
Tags: 
Gokhale Method Bed Recommendations
bed
mattress
Mattresses
Beds
stretchlying

Water Workout

The butterfly stroke provides an intense workout for the "rib anchor" muscles.
Esther Gokhale
July, 2014
One of the many benefits of having excellent posture is the ability to enjoy an active lifestyle without injury. Conversely, an active lifestyle can help cultivate good posture. While you are still honing your posture, water is a perfect medium to train in since your buoyancy will reduce impact on your joints. In this forgiving medium, you can safely increase your muscle strength, stamina and flexibility while exploring the nuances of natural posture. You can reset movement patterns and connect the dots that make up the Gokhale Method while enjoying the soothing effect of the water on your body and mind. No matter which stroke you choose, you will have occasion to summon up and strengthen your deep abdominal muscles. These muscles are especially important for the health and safety of your spine. Read more
Tags: 
swimming
rib anchor
active lifestyle
water
swim
inner corset
J-Spine
Glidewalking
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