Our Gokhale Foundations course has transformed the lives of thousands by improving posture and relieving back pain. Each lesson is tailored to your unique needs, ensuring you master the techniques effectively. Our qualified Gokhale Method teachers provide immediate feedback and gentle guidance, making sure you are on the right path to a pain-free and healthier back.

The Gokhale Foundations package includes:

• In-depth introduction to all Gokhale Method techniques
• Six lessons of hands-on, individualized teaching - tailored to your unique posture and pain profile 
• Small class sizes: groups are capped at 8 
• Detailed intake form—your teacher understands your posture–pain puzzle before you start
• Before and After Pictures analyzed and available to you
• Support between lessons - Q&A with teacher, lesson summary emails, and helpful links
• Complimentary one month access to the Gokhale Active program  
• A life-changing transformation!

Gokhale Foundations is our original introductory course designed for beginners, crafted over decades for effectiveness and efficiency. Taught by a qualified Gokhale Method teacher, it covers all the techniques described in Esther’s book 8 Steps to a Pain-Free Back and more. 

The 6-lesson course is taught in various formats including immersive weekends and weekly classes. The order in which we teach our techniques is critical for success. The first step is to introduce gentle traction and lengthen tight muscles in the back, neck, shoulders, and legs. This is akin to how a potter prepares clay before throwing a pot. The next step is to build strength in the deep abdominal and back muscles, glutes, feet, and neck. Then comes the big project of remodeling your J-Spine and body architecture. Last, you learn to maintain your newly found length, strength, and shape in everything you do.

Course Details

If you do not have a teacher in your area or if it is not practical for you to work in-person, the online Gokhale Elements course is an excellent and effective alternative.

Cost (group):

US: $540

Click here for international and private rates.

“The Gokhale Method, developed by Esther Gokhale, is deceptively simple. It’s physical and is straightforward and, for most, requires repetition and practice to replace old with new. I had the good fortune to meet Esther just after I began to experience nerve pain. Exercises learned in the Foundations Course were immediately beneficial, reducing nerve pain to the vanishing point and improving my balance and confidence. The Gokhale Method rewards its practitioners. I highly recommend it.”
—Norman Crawford

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