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How to Play Guitar with Good Posture

Andre Segovia playing classical guitar with excellent form
June, 2016

     From the Argentine romantic composing a tango to the K-pop star strumming for an audience of thousands, guitars are a favorite instrument around the world. In fact, the guitar is the second most played instrument after the piano. (source). Amateur and professional players use a variety of playing positions - some are significantly more ergonomic than others. 

    In the classical position, the guitar is sharply angled up so that the wide end of the instrument’s body sits against one leg and the neck is held aloft with the opposite hand. This position allows the musician’s shoulders to be square and resting more posteriorly in line with the back instead of rolled forward as  in the modern style of playing with a horizontally aligned guitar.

    ... Read more

How to Not Sway Your Back in the Shower

This backbend is more dramatic than the average shower backbend, but his form is impeccable (see the even groove on the midline of his back)
May, 2016
As your mother always said, practice makes perfect. Luckily, every day you are presented with countless opportunities to perfect your posture while sitting, walking, sleeping and...showering. Yes, that’s right. You can, and should, be aware of your posture even while performing the most mundane of tasks. So before your next shower, take a few meditative minutes to enjoy the healing properties of warm water...and then pause before you grab your shampoo bottle. Why? Because the half-minute you spend lathering your hair is probably the most vulnerable shower-time for your back. Read more

Secret to Aging Gracefully?

April, 2016
Gokhale Method Institute employee Annie Rempel sat down with teacher Kathleen Marie to listen to and document her journey with the Gokhale Method. Read more

How to Strengthen Your Feet

March, 2016
Spring is in the air! As the temperature rises, we go for lighter footwear, exchanging our shoes for sandals, or going barefoot. It may have been a while since our feet had so much exposure - what can we do to benefit our feet and put a little spring into them? Read more

Put Your Baggage to Work

February, 2016

When the weather is cold, we bundle up in gloves, scarves, hats, and sweaters. But these aren't the only extra burdens we carry. From Kleenex and chapstick in our purses, to holiday shopping bags, skis, and umbrellas, being prepared for the season means taking on extra weight. If carried incorrectly, extra loads contribute to neck and shoulder tension, fatigue in the arms, and back pain. If carried well, winter loads provide a welcome exercise opportunity at a time when exercise is harder to come by.

The following tips can help you reap benefits, rather than back pain, from carrying a purse and other bags.

1) Let the weight of the purse pull your shoulder gently downward. Don't tense your shoulder upward against the weight of the purse. This gently stretches your trapezius muscle, instead of tightening it, and gives your muscles a rest.

2) Carry your purse closer to your spine than your belly button. ... Read more

Stretch It Out

January, 2016
Lengthening the spine is an important component of the Gokhale Method and the best way to begin a posture transformation. Creating space between the vertebrae decompresses the discs and promotes healthy nerve function. Allowing your spine to be in gentle traction often throughout the day is an excellent way of creating a healthy baseline. We can do this by sitting, standing and sleeping with good posture. In addition to these Gokhale Method basics, sometimes your back muscles crave an even deeper stretch. Below I’ve outlined three additional ways you can stretch your spine that are safe and therapeutic. Read more