Improving posture can be one of the most efficient and effective approaches for people today to improve performance — in sports, at work, and in everyday life. Reducing aches and pains is often the first result people experience in this trajectory. In addition, students usually report improved physical prowess, increased confidence, and more presence. Numerous recent medical studies validate these findings. Let “posture guru” Esther Gokhale (GO-clay), L.Ac., guide you back to your natural, healthy baseline posture, and the empowerment that goes with it.

Having arrived on the planet without a user’s manual for our bodies, we depend on our culture to help us develop healthy movement and posture habits. In modern times, however, this cultural support has been eroded.

In this course, you will learn:

- How to improve your particular posture in daily activities and when exercising
- How common posture cues like “chin up, chest out” and “sit up straight” undermine rather than support your body’s structural integrity
- How to restore a natural, healthy, and confident body and mind.

This course is suitable for all people willing to invest intellectual and physical effort toward improving their way of being in the world!

The Posture and Performance Pop-up Course has a similar structure to other Pop-up Courses, with a special emphasis on performance threaded through it. It includes 6 hours of group instruction, a one-hour discussion over lunch, and a private 30-minute online follow-up session for each participant. All participants use our newly developed SpineTracker™ wearable to get a real-time read of the shape of their spines while learning improved ways of sitting, standing, bending, lifting, walking, and exercising. Each participant receives a PDF copy of 8 Steps to a Pain-Free Back, a live-streamed copy of our DVD Back Pain: The Primal Posture™ Solution, and a Stretchsit® cushion. The Pop-up Course is taught by two qualified Gokhale Method teachers and is limited to 20 participants to allow for plenty of hands-on coaching.


What will good posture do for you?
- Reduce or eliminate back pain, neck pain, and other muscle or joint pain
- Prevent muscle and joint degeneration and injury
- Increase energy, stamina and flexibility
- Reduce stress
- Improve your appearance
- Increase productivity
- Improve circulation and breathing
Effects are often immediate and last a lifetime.


"The one-day Gokhale workshop that I attended in the spring of 2018 is perhaps the single most positive contribution to my health and well-being that I've made this year. Perhaps the greatest gift to myself has been the realization that I don't have to be in pain!"

-Dolores F. Kincaid, Registrar, Cantor Arts Center

"I took a full one-day Gokhale Method class at Stanford and was very pleased with it. I started using my new knowledge right away and got quick relief from back soreness I had. I highly recommend this class to everyone, whether or not you currently have a back problem."

-Olga Raykina, Computing Info Systems Analyst at Stanford University