The Gokhale Method


Primal PostureTM for a pain-free life

The Gokhale Method uses primal posture and movement to help you re-establish your body's structural integrity and regain a pain-free life.

You have a right to a pain-free back, neck, hips, knees, feet...

We are marvelously designed creatures. We have inherent grace and strength, like every other creature on the planet. Our bodies heal spontaneously, and if we respect our natural design, we can function well for close to a century.


The Gokhale Method addresses the root cause of muscle and joint pain.

Most pain can be attributed to how we hold ourselves and how we move. Since we aren't born with a user’s manual, we rely on our culture to guide us.

About a century ago, our culture took a wrong turn.

As a result, in the United States:

  • 90% of adults experience back pain at some point in their lives.
  • This year, 50% of working Americans will experience back pain.
  • Back pain is now the leading cause of disability in people under 45 years old.
  • By age 15, more than 60% of all adolescents have experienced back and/or neck pain.

We have lost sight of what constitutes healthy posture; in fact, many popular guidelines for “good posture” are just plain wrong.

We can re-learn what we once knew:
  • Our ancestors knew how to move without pain.
  • Babies know how to move without pain.
  • Some cultures still know how to move without pain.


This method succinctly and efficiently educates you in a way that your culture does not, so that you can live a normal, pain free life.


Remember when it didn't hurtTM

You learn techniques to:

  • Reduce or eliminate back pain, neck pain, and other muscle or joint pain
  • Prevent muscle and joint degeneration and injury
  • Increase your energy, stamina and flexibility
  • Reduce stress and improve your appearance


Effects are immediate and last a lifetime.

Our three-pronged approach will profoundly change your habits through simultaneous visual, kinesthetic and intellectual learning. You can forever reclaim the pain-free body you were born with. Most students report relief from pain from the first lesson.

Achieve results without time-consuming exercises or special equipment.

By emphasizing everyday movement rather than periodic exercise sessions, our Method gives you ample opportunity to practice without taking time out of your day. You naturally incorporate your newfound body wisdom into your daily activities and physical pursuits. Every movement becomes an effective exercise to strengthen and stretch. If you are in pain and would like to read more about how the Gokhale Method may help you, search the What Hurts page.

How it works

You will learn to sit, sleep, stand, walk and
bend in ways that protect and strengthen your
bones and muscles, in ways for which the body was designed.

  • Sitting will be comfortable, either with a backrest when you place your back in therapeutic traction (stretchsitting) or without a backrest, when you stack your spine on a well-positioned, anteverted pelvis (stacksitting). howitworks1
  • Sleeping will be comfortable and provide hours of restorative traction, whether lying on your back or side (stretchlying).
  • Standing will be a resting position for most of the muscles of the body with the weight-bearing bones vertically stacked over the heels (tallstanding).
  • A retroverted pelvis leads to tense back muscles or slumping.
  • An anteverted pelvis facilitates healthy posture.
  • Bending will involve hinging at the hip rather than the waist, exercising the long back muscles and sparing the spinal discs and ligaments (hip-hinging).
  • Actions that challenge spinal structures, such as carrying or twisting, will use particular muscles of the abdomen and back (inner corset) to protect the spine.
  • Walking will be a series of smooth forward propulsions, challenging the muscles of the lower body and sparing the weight-bearing joints throughout the body (glidewalking).

In relearning these everyday actions, you will reposition and reshape your shoulders, arms, neck, torso, hips, legs and feet the way they were designed to be. You will develop a high level of confidence in and sense of control over your well-being.

  • Because of the emphasis on lengthening and decompressing the spine, you will remove some for the stresses that cause disc howitworks2degeneration and certain arthritic changes. A compressed spine is especially prone to injury with spinal distortion. Decompressed discs remain healthy even with moderate spinal distortion.
  • If your back and chest are tight and/or your abdominal muscles are flaccid, your resting breathing action will be mainly in the belly.
  • When your back and pectoral muscles are relaxed and your abdominal muscles have good tone, your resting breathing action will be primarily in the back and chest.howitworks2
  • Because you are using your muscles and sparing your joints, you will be less prone to injury and joint degeneration.
  • Because you will spend so many hours a day decompressing your spine through gentle “traction,” you may grow by as much as an inch in height.
  • Because for the emphasis on correct stacking and alignment, you will increase the deposition of bone where needed and help to prevent osteoporosis.
  • Because your muscles can relax at rest, your circulation improves. This enables your system to efficiently nourish and heal your tissues and clear waste products.
  • Because of altered alignment, your breathing mechanism will change, with more action in the rib cage. Over time, this allows for greater lung capacity, improved processing of oxygen and extra energy.

Once you have learned the basic principles, you integrate them into all positions and movements. Your everyday activities will once again become therapeutic.


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