pelvis | Gokhale Method Institute

Fixing a Sway Back

Tucking the rib cage-- a healthy way to flatten the low back.

Esther Gokhale

October, 2013

Tucking the rib cage-- a healthy way to flatten the low back.

Though a sway back is commonly perceived as good posture, most people recognize it to be a problem. What is the best way to fix a sway? And for those of you who don’t quite know, what is a sway? A swayback is an inappropriate curve usually in the upper lumbar spine. It is frequently the result of trying to “sit up straight,” or “stand up straight” in a sustained way. Sometimes it is the result of modern activities, most notably women’s gymnastics, women’s ice-skating, women’s ballet and misguided forms of yoga. Read more

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How To Go Down Stairs (Part 2)

Esther Gokhale

February, 2023

The feet can land well when the legs and body also have healthy posture.

Welcome to our second post on navigating steps and stairs. Our first post looked at how to power yourself up stairs—however, we often hear from our students that their most pressing concern is how to come down stairs. Are you starting to worry that you may need to set up your bedroom downstairs, or find yourself compromised when visiting places with stairs? Perhaps you have a friend or older relative in this position? Is it possible to maintain or even improve your fitness and mobility in the years ahead? “Life exercises” such as descending stairs, done skilfully, can be transformative and can give many benefits beyond getting you where you want to go. Read more

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Posture Tips for Meditators

Esther Gokhale

April, 2023

This Chinese Buddha figure shows surprisingly slumped posture. With a tucked pelvis slumping is the only relaxed option for sitting.

It has been over 60 years since Eastern schools of meditation became widely known in the U.S. and Europe, and meditation became widely practiced, with over 14% of Americans having meditated at least once. If we include those practicing mindfulness techniques, using meditation apps, and attending yoga classes with a meditation component, this figure goes far higher. The effects of sitting in meditation The potential benefits of meditation are well known, and include a calmer, clearer mind, lower levels of stress, better sleep, improved relationships with others, and better mental health. From a posture perspective, whether you sit in meditation regularly or are just getting started, you want the experience to be as healthy for your body as it is for your mind. Read more

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