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refinements

Upgrade Your Downward-Facing Dog with the Gokhale Method and SpineTracker™

Cecily Frederick
September, 2019

Studying and teaching yoga has been part of my life for several years. However, after learning the Gokhale Method, I approached the well-known yoga posture “downward-facing dog” (Adho Mukha Svanasana) in a new way.
 


Hip-hinging with my even spinal groove visible — GOOD! Image courtesy Cecily Frederick.

In the Gokhale Method Foundations Course, I learned how to hip-hinge and keep my spine from flexing when bending. I wanted to maintain about the same spinal shape in my “downward-facing dog” pose as I had learned when hip-hinging. This spinal shape, with an even spinal groove from the lower to the upper back, meant that my... Read more

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yoga
pose
downward-facing dog
healthy posture
active lifestyle
SpineTracker
refinements
back pain
low back pain
lower back pain
flexion
lumbar spine
Hip Hinging

Your Most Striking Posture Feature: Shoulder Position

Esther Gokhale
October, 2019


The arm and shoulder of this African carpenter align with the back of his torso.

One of the most striking features of good posture is the position of the shoulders. The posture of this African carpenter shows how, with the shoulders well back, the arms align more with the back of the body than the front. The side of the chest and ribcage are clearly visible. Positioning the shoulders well brings you many benefits. It aligns your shoulder joint correctly, avoiding impingement, bursitis, arthritis, tendinitis, and general wear and tear. It improves circulation to your arms, as well as your breathing pattern. Optimal shoulder positioning improves athletic performance: throwing, punching, and swinging a racket or bat are all mechanically advantaged when your shoulders remain “home.” And last but... Read more

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shoulder rolls
shoulder placement
computers
healthy posture
posture
Children
how-to
refinements

Cultivating a J-Spine with Chair Pose (Utkatasana)

Cecily Frederick
February, 2020

As a student and teacher of yoga and practitioner of the Gokhale Method, I choose yoga poses that make good use of my time. “Chair pose” is well worth the time investment. In fact, it has become one of my favorite strength-building postures. It is useful for cultivating a J-shaped spine. It helps increase gluteal tone. It helps to pattern healthy hip movement. It is strengthening for the legs and spinal stabilizers. And, last but not least, it allows a yoga practitioner to smoothly transition between a standing forward fold and mountain pose — without compression of the intervertebral discs.

... Read more

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yoga
chair pose
utkatasana
J-Spine
pose
Hip-hinging
tallstanding
Gokhale Method
Cecily Frederick
yoga teacher
how-to
refinements
healthy posture
SpineTracker
kidney bean feet