Gokhale Method

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

01/24/2026

In this reel, Esther Gokhale shows how she uses a simple wedge to support healthy, comfortable sitting even cross-legged on a sofa. She sits on it to facilitate stack sitting, places it behind her back lengthwise for support, or across the mid-back to create a gentle “hook” that takes pressure off the bottom of the spine.

The result?
✔️ Less compression
✔️ Better support
✔️ Cross-legged sitting that actually feels good

This is a posture done the Gokhale Method way, practical, portable, and designed for real life.

Do you have a favorite way to use your wedge?

These Standing Front – Before & After photos of Karen Walker, our Gokhale Method teacher, reflect what’s possible when w...
01/23/2026

These Standing Front – Before & After photos of Karen Walker, our Gokhale Method teacher, reflect what’s possible when we learn how to truly stand well.

After taking the Gokhale® Foundations course, Karen came to stand with greater awareness, improved symmetry, and stronger support from the ground up, resulting in a posture that looks and feels more confident and stable.

Karen also co-hosts Gokhale Yoga with Lang, one of the movement classes offered inside our Gokhale Active Program. In Gokhale Yoga, we’re even more interested in how to stand well on our feet than how to stand on our heads because good standing supports everything else we do.

When we align the neck, it’s common for the ribs to slip out of place. When we anchor the ribs, the neck often moves for...
01/22/2026

When we align the neck, it’s common for the ribs to slip out of place. When we anchor the ribs, the neck often moves forward. Sound familiar?

In this photo, Gokhale Method teacher Sabina demonstrates how to keep both the neck and ribs in a good place without strain. By using a pillow as a wedge, she stacks her sitting bones, allowing the spine to lengthen naturally, the shoulders to move behind, and the neck to stay long and relaxed.

The body can be trained to hold good alignment comfortably and sustainably.

Have you noticed this neck–ribs tug-of-war in your own sitting? Let us know in the comments👇

01/21/2026

In this powerful segment from Dreamleapers host Harriette Cole’s conversation with Esther Gokhale, they explore something truly hopeful: how small, intentional changes in how we position our bodies can lead to remarkable shifts in how we feel and move.

✨ Drawing wisdom from ancient and traditional cultures, Esther shares how we can keep the best of modern life, yes, even our computers, without sacrificing our posture, dignity, or confidence.

This conversation is a reminder that upright posture, natural beauty, and pain-free movement are not luxuries—they’re our birthright.

We came across this powerful video of Zeynep Sonmez helping a ball girl who fainted courtside, and it truly stopped us i...
01/20/2026

We came across this powerful video of Zeynep Sonmez helping a ball girl who fainted courtside, and it truly stopped us in our tracks!

As Zeynep gently supports her and helps her into a chair, notice her posture: a straight, supported back as she bends and lifts with care. 💫
It’s a beautiful reminder that good posture isn’t just about movement; it shows up in moments of real life, compassion, and presence.

This moment doesn’t only exemplify the true kindness and awareness of an athlete, but also how a natural, well-aligned posture can support us when it matters most.

We’re especially grateful that this was shared with us by one of our students, and how wonderful to see posture awareness extending into everyday observations. 💙

Once you start seeing it, you really do see posture everywhere.

Few spots left!Join us for our One-Day Gokhale Immersion this Friday, January 23rd, in Palo Alto.If you’re ready to impr...
01/19/2026

Few spots left!

Join us for our One-Day Gokhale Immersion this Friday, January 23rd, in Palo Alto.

If you’re ready to improve your posture in an immersive and intensive way, this course is a powerful option. Guided by Esther Gokhale, you’ll spend seven transformative hours (including a one-hour lunch discussion) learning how to profoundly change your daily posture and movement habits.

📅 Can’t make this date? We’re also offering another immersion on February 13th.

📩 For more information or to reserve your spot, contact our Customer Support team at info@gokhalemethod.com

Sign up now: https://gokhalemethod.com/map/gokhale_immersion

⭐ Student Love for Our Teachers ⭐At the Gokhale Method, it’s not just our courses and teachings that make a difference —...
01/18/2026

⭐ Student Love for Our Teachers ⭐

At the Gokhale Method, it’s not just our courses and teachings that make a difference — it’s also our exceptional teachers. 💙

Tiffany truly embodies what we stand for: thoughtful guidance, clear explanations, and genuine care for each student’s learning journey.

Tiffany is our Gokhale Method Teacher based in Cambridge and Boston, MA, offering both in-person and online classes. She also teaches Gokhale Fitness in our Gokhale Active Program, where we’re currently in the middle of our 21-Day Fitness Challenge.

This is fitness done differently, exercising with good posture, moving pain-free, and building strength without injury!

To learn more about Tiffany: https://gokhalemethod.com/teacher/tiffany_mann

To learn more about our Gokhale Active Program: https://gokhalemethod.com/gokhale_active

If you’ve practiced yoga for a while, this may look familiar: cat–cow, a movement widely considered good for spinal mobi...
01/17/2026

If you’ve practiced yoga for a while, this may look familiar: cat–cow, a movement widely considered good for spinal mobility. But when done with deep rounding and strong arching, it can come with a hidden downside.

Over time, alternating between extreme flexion and extension may deepen an already exaggerated S-shaped spine, tightening what’s already concave and overstretching what’s already rounded.

With a Gokhale Method® lens, we see that true spinal health doesn’t come from pushing into extremes, but from restoring length, stability, and intelligent movement.

That’s why Gokhale Yoga doesn’t alternate between positions that risk aggravation, even if they’re popular or familiar.

✨ Want to experience Gokhale Yoga for yourself?

We teach Gokhale Yoga every Tuesday and Thursday with Gokhale Method teacher Lang as part of our Gokhale Active Program, where posture, movement, and longevity come first! Reach out to our Customer Support at info@gokhalemethod.com for more information.

Many of us assume that if a posture looks right or feels intense it must be beneficial. But with posture, details matter...
01/16/2026

Many of us assume that if a posture looks right or feels intense it must be beneficial. But with posture, details matter more than we often realize.

Karen Walker, now a Gokhale Method® teacher, recently revisited images of B.K.S. Iyengar in cobra pose through a Gokhale Method lens. What stood out? Iyengar keeps his upper lumbar spine straight, with deep articulation occurring primarily at the L5–S1 junction, not by compressing the entire lower back.

In his forward bends, movement begins with pelvic rotation at the hip joints before spinal flexion; a detail that has been largely overlooked by many students over time.

Karen has even seen how applying these principles helped seniors with pronounced thoracic rounding become noticeably straighter in their upper backs—proof that how we move matters as much as what we do.

✨ Just because a posture feels strong or familiar doesn’t always mean it’s supportive. Awareness of these subtle details can make the difference between strain and sustainability.

👉 Can you tell when small postural details in your yoga practice are helping or quietly harming?

✨ Finding Treasure at 80+ ✨Meet Karen Walker, a Gokhale Method® teacher who discovered something extraordinary later in ...
01/15/2026

✨ Finding Treasure at 80+ ✨

Meet Karen Walker, a Gokhale Method® teacher who discovered something extraordinary later in life. Despite years of dedicated yoga practice, Karen was still struggling with sleep apnea, knee pain, and chronic neck pain from an old injury. Something was missing.

When she found the Gokhale Method, everything changed; less pain, more stamina, and a newfound sense of calm, confidence, and capability in her body.

You may have met Karen during our special free workshop last Saturday, where she shared a brief interview with Esther and described discovering the Gokhale Method as “finding treasure.” What some might call the end of the rainbow, Karen calls a new beginning—one that even led her to become a certified Gokhale Method teacher in her 80s.

👉 Read our latest blog to learn how Karen transformed her yoga practice and her life.

Karen's Yoga Success Story: https://gokhalemethod.com/blog/karens_yoga_success_story

01/14/2026

Even everyday kitchen tasks can support your posture 🍋

Esther shows how to bend and bear down well; shoulders back, wings pulled back, long neck, and using body weight instead of strain. From squeezing lemons to cooking dinner, good posture makes all the difference.

👉 Know someone who loves to cook? Share this with them.

🚫 Stop tucking your pelvis! Here’s why.In this clip from the Anatomical Gangster Podcast, Esther Gokhale explains a very...
01/14/2026

🚫 Stop tucking your pelvis! Here’s why.

In this clip from the Anatomical Gangster Podcast, Esther Gokhale explains a very common posture cue that does more harm than good: tucking the pelvis.

Pelvic tucking destabilizes your foundation and can increase internal strain, especially for pregnant women, but also for anyone dealing with back pain, pelvic issues, or chronic tension.

Instead, the Gokhale Method teaches a smarter alternative: tuck the ribs, not the pelvis. This supports natural spinal shape, improves alignment, and creates a stronger, more supportive base for everyday movement.

If you’ve been told to “tuck your tailbone,” this is an important watch.

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

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