meditation

The Gokhale Method® is designed to be, well, methodical. But although the process of learning healthy posture is mostly systematic and progressive, it is also usually punctuated by “aha moments”. These glimpses of intellectual, visual, and kinesthetic understanding of the body can arrive like the warm glow of returning to home ground, or they can be seismic shifts that change your life forever…

Having an aha moment makes most people’s posture journey exciting, and sometimes profound. This blog post shares some student experiences and reflections on their discoveries.

David Samuels got out of constant sciatic pain while taking Gokhale Foundations with teacher Amy Smith. For David, learning to bend well was a revelation. 

Aha! The moment when the mind relaxes…

With aha moments we are often talking about cognition that differs from the slow burn of incremental learning. It’s a flash of insight—somewhat like a lightbulb coming on. In “The Power of Now,” Eckhart Tolle’s bestselling book on meditation, he describes how his mind finally shifted out of a period of intensely stressed and anxious overthinking. His mind finally gave way one day to a state of peace, clarity, and insight.

Stress and anxiety are not intended to be a part of our learning process, but I think a similar mechanism sometimes plays out. Students are often very conscientious and expect to master a lot of  material in a short time—this expectation can overwhelm the mind. The mind loves to learn with firm foundations and linear, logical steps, but it can get overloaded. When it lets go, it can sometimes make connections spontaneously. Aha.

Nancy Sullivan was amazed to learn she could resolve her lifelong headaches herself with Gokhale Method teacher Aurelia Vaicekauskas.
 

Eminent violinist Kala Ramnath could scarcely believe her back pain had really gone after years of suffering.

Embracing change for the better

Heike Eschbach is a retired midwife and lives in Germany. She had suffered with back pain and sciatica for many years, and, while taking the Foundations course with Julie Johnson, was able to reduce her pain medication by two-thirds. 

Learning about the benefits of a J-spine, a well-positioned pelvis, and external rotation in her hips, have been just some of the posture principles that are bringing healthy changes to Heike’s body. For her, learning how to relax and read in comfort was a breakthrough—the realization that healthy posture holds the key to resolving her pain. Heike wrote to us:

The new movement patterns I’ve learned integrate wonderfully into my everyday life. I am now also noticing improvement in my cervical spine and shoulders. I'm very happy about that.

Aha moments can be profoundly relaxed and comfortable—it just takes know-how to get there. Heike is embodying numerous posture principles that arrange her spine and body well as she relaxes on the sofa to read.

Posture breakthroughs are a state of mind, as well as body

It is not surprising that the majority of our students are delighted to find solutions to physical issues, whether that be to address pain, improve appearance, or more generally for self-optimization and future-proofing. But they often find, at some point, that changing their posture also impacts the way they feel about themselves and the world around them.  

Below is a heartfelt account from a British student, Lavinia, from Milton Keynes, who wrote:

My whole life has been blighted by BIG bosoms! To the extent that I have become excessively round shouldered and as soon as I am in a new environment with people all around me, the shoulders come forward and my tortoise shell envelops me in order to hide those which I detest!

Well, I read the book, listened to Esther online, and attended a Foundations class. What bosoms? I’m so busy perfecting a lovely straight back I have forgotten all about them. Who cares anyway? My neighbour has noticed my back is so much straighter, things are changing for the better. I intend to keep up the good work. I feel like a new woman! 

Finding our natural uprightness and height in a relaxed and comfortable way not only gives us the space our spine and other structures crave, it often liberates our personality and self-confidence too. 

Professional cellist Katie Rietman discovered greater freedom through learning the Gokhale Method with Julie Johnson, both in her neck, and her confidence. 

Aha moments can turn students into teachers

Most Gokhale Method teachers can clearly recall their first aha moments too! Clare Chapman, a teacher in the UK, tells how she initially encountered the Gokhale Method through my book: 

One of my yoga students, who knew I was interested in solutions to back pain, lent me 8 Steps to a Pain-Free Back. As she handed me the book, to be honest, being a somewhat sceptical Brit, I thought this was probably just another “easy steps” self-help book that would promise the earth and fall far short. But within a few pages I was compelled to read more. 

The next few days and chapters brought repeated aha moments. My understanding of the body, back pain, and posture, shifted into a new paradigm. Within weeks I knew I wanted to learn more and teach these principles. My aha moments may have slowed down a bit, but are still happening 14 years on…

Self-help steps, principles that challenge the conventional wisdom on back pain, and hundreds of compelling illustrations, bring aha moments for many readers.

Best next action steps 

If you would like to discover your aha posture moments, get started by booking a consultation, online or in person, with one of our teachers. 

You can sign up below to join any one of our upcoming FREE Online Workshops…

Hi, I’m Emily Agnew, and excited to share my posture journey.

I first attended a weekend Gokhale Foundations course in 2016, to address a painfully stiff neck. I loved it. I also found it intense. To incorporate all I was learning about body mechanics, I had to concentrate so hard that I'd emerge from class feeling like my brain had overheated. On top of that, I was rather sore in unexpected places, from using my muscles in new ways. 

Long story short, I was happy knowing I was doing the right thing for my body. But I hardly had the bandwidth to notice any unexpected mood changes that might have been happening. This fall—eight years later—I had a notably different experience. I took the next step in my posture journey by completing the Alumni PostureTracker™ and Advanced Glidewalking courses. This time, I knew the basics, so I had much more attention available to notice the effect the work was having on how I felt. Wow! It has been dramatic. 

For one thing, I notice that my moods are better, but the change is even deeper than that. I feel more grounded. I experience an abiding sense of well-being. I see now that all this is the “affect effect” of graceful, open, and erect posture.

2016 2023

   
Before I began studying the Gokhale Method, my concept of erect posture was actually tipped forward. This created tension in my legs, lower back, and neck (left). As I’ve refined my tallstanding, I feel more balanced, tall, and relaxed. 

What’s more, these positive results have set in motion a virtuous spiral. To my amazement, this grounded, open state of well-being has become my “default setting,” and it is naturally self-correcting. The moment I compress, scrunch, squinch, or tighten up, my body says, “No thanks!” It wants that great open feeling, and it lets me know instantly if I’m doing anything to compromise that.

No doubt, pain is an effective “stick.” Pain motivates us, and many of us come to the Gokhale Method because we are in pain. Now I’m seeing how powerful carrots are, too. The “affect effect” functions as a carrot, to complement the “stick” of pain or discomfort. I can feel my posture progress speeding up as I become more and more aware of this seamless feedback loop between discomfort and positive feelings. Any pain acts as a guardrail, and the positive results motivate me to keep my eyes on the road. 

I’ve seen and felt this synergy at work in several areas recently, leading to spontaneous and wonderful changes in four areas of my life: 

1. A happy neck and back while reading and journaling

I’ve always been a bookworm. Unfortunately, even a short reading session would leave me feeling like the Hunchback of Notre Dame, with a tight neck and sore back. After completing these recent courses, my body said, “No more.” I fashioned a couch setup that allows me to stretchsit properly and I pile pillows on my lap to hold my heavy hardback novel. I can read pain-free. Most importantly, that feedback loop is working: my neck lets me know instantly if I’m hunching.

A small investment of effort in arranging my body well with cushions brings huge dividends of comfort for reading. 

I came up with a similar supportive setup for my office couch, where I sit when I want to write in my journal. I’ve struggled to maintain healthy posture while writing and would end up bent over like Quasimodo. Now I use supports to stretchsit, and once again, my neck and back give me continuous feedback so I can adjust as needed.  

2. Deeper peace and stillness in meditation

I’ve meditated for over 30 years. Sitting cross-legged on my zafu cushion, I’d fight to stay erect. My back would get tired and sore as I tried not to give in to the urge to bend forward. Once again, I’ve felt the “affect effect” at work. My newly aligned body flatly refused to give up that wonderful open feeling. That was the carrot, and the discomfort of forward scrunching was the stick. 

In this case, I simply added a support cushion on my zafu to ensure my pelvis stayed anteverted. Now, I can comfortably stacksit in that position for over an hour. This has transformed my meditation practice. I’m able to access a new level of depth, groundedness, and stillness. 

This Buddha statue lives in my office. I feel myself embodying its stillness and centeredness more and more as I relax into my increasingly grounded posture. 

3. More vitality and groundedness walking around the house

My partner and I each lived in Hawaii in the past, where it's a sign of respect to leave your shoes at the door. We don't wear shoes in the house. I had no idea how much this was affecting my walking until I submitted a pair of videos for our glidewalking class. In the first one, which got a thumbs up from teachers Esther and Doreen, I’m striding along outside in my hiking shoes. 

However, in my second video, Esther and Doreen were puzzled by my apparent backsliding. Then it hit them: I was walking around on our polished wood floor, wearing socks. You can see how much more tentatively I’m moving, not being able to push off against the floor:  

My improvised indoor traction solution? Swim shoes. Again, I was amazed by the effect this had on me. Not only was I not slipping any more: I felt different in myself. I felt more energetic, more confident, and more grounded—another example of the “affect effect” of good posture and body use. My outside walking feels confident and strong too.

 
In the Advanced Glidewalking classes, I learned how to activate my feet to grip the floor and push back. As soon as I switched from wearing socks to swim shoes, I could push back without my feet sliding out from under me.

4. More stillness and presence working with clients

With my refreshed and upgraded understanding of what it means to “keep my behind behind,” I adjusted my office chair seat upwards so I could comfortably stacksit with my knees lower than my hips. I have a Gokhale® Pain-Free Chair, so this was easy to achieve with its waterfall front and built-in grip. 

I’m much more comfortable sitting for an hour at a time with Zoom clients. To my surprise, I’m also more present. It’s similar to the feeling I described above when I meditate: a greater sense of groundedness, stillness, and openness. This, for me, is the “affect effect” of sitting well. When I’m moving, the groundedness is there too, but with added energy and vitality.

I can now sit comfortably at the computer for extended periods, typing emails and articles or working with clients on Zoom.

The “affect effect” as a learning tool

I had an epiphany in the Advanced Glidewalking class this fall. I realized that affect and effect—that is, in this instance, my mood and my posture—are a two-way street. Each powerfully influences the other. I’ve always known that better, open posture makes me feel lighter, happier, and more energetic. Even so, as I’ve continued my posture journey, I’ve been amazed how much better I feel. 

However, I hadn’t realized until now how much I could influence my posture by exposing myself to positive affects—that is, to images, music, and role models that inspire good posture. For example, we walked to different music each week in class, and everyone in the class could sense the varying effects on our walking of each style and tempo. 

I also found myself absorbing in a whole new way the beautiful images Esther shared of women carrying baskets on their heads or bending to pick things up. It was as if I could experience their posture just by seeing it. Then I realized I’ve had posture models in my past. The most spectacular one was the  principal oboist of the Chicago Symphony, Ray Still, my oboe professor in graduate school. 

Distinguished oboist Ray Still (1920–2014). I was fortunate to study with him when he was performing in the Chicago Symphony, which is considered one of the greatest orchestras in the world. Image from Wikipedia

Mr. Still inspired me as a musician, with his intensely expressive sound and style ranging from lyrical to electric. He demonstrated for me how to invoke a grounded, erect, open posture by sitting with my feet quite far apart, then positioning myself so I could slowly, smoothly stand up and sit back down—all while playing. I was struggling with a lot of anxiety at the time, and this postural intervention had a dramatic effect on my affect. I became a different, more confident person.

I didn’t have the understanding or the practices then that my Gokhale study has given me, so I didn’t know how to generalize this “affect effect” into the rest of my life. But experiences like the one with Mr. Still launched me on my posture journey, showing me how powerfully my posture and my mood influenced each other. I’m grateful that my journey is still unfolding. 

Best next action steps

If you are new to the Gokhale Method, or are resuming your posture journey after a little while, book a consultation, online, or in person with one of our teachers, who will be happy to help.

You can sign up below to join one of our upcoming FREE Online Workshops. . .

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. 

Tradition and seated meditation

This North Indian Buddha figure shows healthy form. He has a well-stacked spine, open shoulders, and an elongated neck. (Post Gupta period, 7th–8th century C.E..)

Westerners often try to be “authentic” in their meditation by sitting cross-legged on the floor, as is portrayed in most traditions. This is particularly difficult for people who have not grown up regularly sitting this way. It may be that practitioners manage to cross their legs, but then their pelvis is not able to tip forward. Their hip joints will not have developed in childhood and ossified in their teens for unaided cross-legged sitting to be a truly comfortable and biomechanically available option. 

Common problems in upright seated meditation

With the pelvis tucked, meditators have two options, both of them unhealthy:

1. Sitting on their tail bones in a relaxed but slumped position, which will put their spines into a C-shape that overstretches the ligaments of the SI joints and spine, and compresses the spinal discs and nerves. Such collapsed posture restricts the lungs, stomach, and other organs. It also deconditions the deep inner corset muscles that are there to regulate spinal alignment “in the background” during healthy sitting. 
2. Sitting tucked but holding themselves upright by tensing the back muscles. Many meditators and yoga practitioners are so familiar with this effortful solution to being upright that they don’t realize that they are doing it, or recognize it as poor posture. 

It takes freedom in the hip socket to allow the pelvis a good range of motion, rotating forward (anteverting) around the head of the femurs—then the spine can articulate at L5-S1 to stack upright and the back muscles can relax. You can read more about healthy pelvic anteversion here. 

The man’s notably tucked pelvis is sending his spine into a C-shape. Their upper backs are rounded, compressing the base of the neck and lifting the chin to face forward. Pexels

This man is holding himself up with tension in his back muscles. He can learn to antevert his pelvis to find its natural L5-S1 angle, allowing his back to be upright and relaxed. To get there we recommend a suitable wedge along with some posture know-how. Pexels

This woman is getting some anteverting benefit from the slope of the beach, but is used to swaying her lumbar area rather than having a healthy angle lower down at L5-S1. Unsplash

This Chinese Buddha figure shows surprisingly slumped posture. Note the forward head, absence of a stacked spine, and tucked pelvis. With a tucked pelvis slumping is the only relaxed option for sitting.

The hunched figure above is the oldest Chinese Buddha figure that has survived into modern times. The inscription on its base dates it to 338 C.E., 500 years after Buddhism came to China from India. Why does the hunched posture of the Chinese figure compare so poorly with the Indian figure (top)? It is reasonable to suppose that while crossed legged sitting was the norm in India, a warm country where much of the population sits on the floor to gather, eat, socialize, and more, in China, with its generally cooler climate, sitting crossed legged was consciously adopted for meditation but was not a widely used sitting position.   

Here I am stacksitting on the Gokhale™ Pain-Free Chair—my pelvis is anteverted so my spine stacks upright and relaxed, with a healthy angle at L5-S1. This way of sitting enables you to sit in meditation comfortably for prolonged periods if required, and to breathe well. Like all students on the path of postural improvement, I am a work in progress. . .

Appropriate furniture, props, and seating solutions

Most Zen and yoga centers in the West have become more enlightened about the difficulty many people have in sitting on the floor, providing chairs, meditation stools, and cushions for meditators’ comfort. Some more recently established schools, such as Transcendental Meditation, have always encouraged practitioners to use chairs and sofas rather than wrangle with the difficulties of sitting on the floor and working through the resultant aches and pains. 

That said, seeking comfort and back support from soft and poorly contoured modern furniture can also promote slumping, or lead to problematic remedies such as using lumbar cushions which sway the back. You can read more on finding a healthy back rest here, as well as about gentle traction from our Stretchsit® Cushion.

Traditional and potentially effective solutions to help meditators sit without a backrest include the Japanese Zafu cushion, a high, round cushion that can help the thighs and pelvis to angle down, and a low wooden meditation stool used in a kneeling position. The Gokhale™ Wedge is a modern solution to support stacksitting. In all cases, it is important that the practitioner knows how to anchor their rib cage to resist any tendency to sway, and how to find articulation at the lower L5-S1 junction. 

Four props for healthy sitting (top left to bottom right): a Japanese Zafu cushion, the Gokhale™ Wedge, a kneeling meditation stool, and the Gokhale Stretchsit® Cushion

Healthy sitting makes for healthy breathing

Given that controlled or mindful breathing is part of many meditation practices, it’s surprising how little attention is given to the link between breathing well and sitting well.

Some meditation traditions have mimicked teachers and icons with slumped posture, and teach that the associated abdominal breathing is part and parcel of spiritual practice. This type of breathing, however, results in a soft, expanded belly with low muscle tone, an underdeveloped chest, and inadequate use of the diaphragm and lungs.

Equally problematic is tensing the back to remain upright, which tightens the erector spinae muscles and restricts the diaphragm and ribs at the back. It takes stacksitting with a J-spine to let the breath work its magic—bringing a natural massage to your spine, better circulation, and length, strength, and flexibility to the musculoskeletal parts of the torso.

Chop wood, carry water, preserve your posture

There is a traditional Zen Buddhist koan (puzzle/story): 

The novice says to the master, "What does one do before enlightenment?"

"Chop wood. Carry water," replies the master.

The novice asks, "What, then, does one do after enlightenment?"

"Chop wood. Carry water."

Chopping wood and carrying is part of everyday life for millions of people in traditional communities—and it is done with healthy posture.

Of course there are various interpretations of this koan, including that the most pedestrian of activities are also the most sacred. From a posture teacher perspective, the koan reminds us that in the pursuit of spiritual (or mental) development, we should continue to engage with the physical foundations of life. Not only are the body, mind and spirit intertwined, but a healthy body can also help support our other endeavors.

Breaking free from old habits

Meditators often come to work with us because they are frustrated by their pain and struggle to be comfortable. In our experience, though meditators are extensively trained in matters of the mind, the training of the body lags behind. Our teachers have expertise in identifying and solving systemic postural errors in meditation and other activities, and are ready to support you on your meditation and life journey.  

Best next action steps for newcomers

If you would like insight on your posture, consider scheduling an Initial Consultation, online, or in person.

You can sign up below to join one of our upcoming FREE Online Workshops.

Welcome to our first blog post in a new series on running. This series is designed to be useful to beginners and would-be beginners, as well as seasoned runners and everyone in between. 

Running is primal

Running was a defining feature in our development as a species. We are built to run. As children, almost all of us enjoyed this facility. You may believe that you are too injured, too old, or too uncoordinated to consider jogging—and you may be right—but I would still like to invite you to bring running onto your radar as something to work towards. 

As little children we would break into a run without a second thought—it was fun! Pexels

To quote the title of a best-selling book on the subject¹, we were all “Born to Run” in the same sense that we were born to sit, stand, and walk. But unlike the Mexican tribe featured in the book, we no longer have a healthy baseline posture on which it’s safe to add the additional healthy stress of running. 

Christopher McDougall’s 2009 bestseller, Born to Run, popularized the debate on natural running. Profile Books Ltd, 2009

The primal posture principles that prepare us well for running are beneficial to our health and fitness even if we never become a regular runner. I have jogged, on and off over the years, and enjoyed the many benefits it provides. 

The benefits of running:

• Improves cardiovascular health, strengthening heart and lungs
• Boosts metabolism, supporting a healthy weight
• Builds lower body strength
• Exposes you to fresh air and daylight, especially important for indoor workers
• Elevates mood and relieves stress via natural biochemical changes
• Creates community with other runners, or time for yourself, as per your needs 
• Practices and integrates healthy posture in a holistic activity

These park runners are enjoying themselves and getting fitter! But some twisting torsos and tucked pelvises here are likely taking a toll. Healthy posture makes running more efficient and avoids damage.

I’ve engaged with running experts like Danny Dreyer, Dan Lieberman, and Barefoot Ted and reflected on how the Gokhale Method® interfaces with running. Our teacher Michelle Ball, who, amongst the avid runners in our community, has possibly had the most experience of putting Gokhale Method principles into running practice, will author the upcoming series. We begin here with her story in her own words:

Gokhale Method teacher Michelle Ball teaches in Tasmania and mainland Australia (when borders are open).

Michelle's story

I started running when I was 18 years old. At my first attempt I was able to run a block and then I had to walk a block. Each day, I was able to run a bit longer and walk less. Doing run-walk intervals, when you are learning, is the best way to ease your way in safely and stay motivated. Eventually, I was able to run without walking in between. 

I loved the freedom of being able to put on my shoes and go. I found that it was great for stress relief, mental clarity, and my fitness improved. I could pack my shoes wherever I travelled. Running allowed me to see more of a place in the same amount of time as walking did. I ran through parks, in cities and anywhere else that I could. It was addictive! I now live in Tasmania, and I still run most days, mainly on trails or at the beach. It is the most consistent thing I have ever done in my life. I consider myself a recreational runner. I run because I enjoy it and it has become a form of meditation for me.

Michelle runs on one of Tasmania’s beautiful coastal trails.

It has not always been a bed of roses though. I experienced some injuries before discovering the Gokhale Method, but the Gokhale Method influenced me to change my running style and gave me tools to help prevent further damage. 

Today, many of my massage clients tell me they don’t run due to injury. They say, “My knees/hips /back won’t allow it anymore.” I feel sad when I hear about people giving up on things they once enjoyed. Having a better understanding of how the body is meant to work can open doors and possibilities once more. 

I look forward to sharing my experiences as a runner and posture teacher with those of you on this journey.

Michelle Ball, Gokhale Method Teacher, using healthy posture to support her running.

Workshops

If you would like to find out more about how the Gokhale Method can help support you, whether you are currently sedentary or a seasoned runner, sign up to join one of Esther's upcoming FREE Online workshops.

Reference:

¹ Christopher McDougall, 2009, Born to Run, Profile Books Ltd

In this blog post Gokhale Method teacher Clare Chapman interviews Roberta Cooks and Kathleen O’Donohue to find out more about their Gokhale Moving Meditation classes. Roberta and Kathleen have been Gokhale Method teachers for 11 and 5 years respectively—and longtime practitioners of Tai Chi Chih (Roberta), and Tai Chi Qigong (Kathleen).* 

*Please note that various traditions referred to in this newsletter use different spellings—so for example “Chi” can also be written “chi”, “ch’i”,  “qi” or “Qi," depending on the tradition. 

Kathleen keeps her ribs anchored 
as she lifts her arms for “Painting Rainbows."

1. Tai Chi and Qigong are practices many people have heard of, but perhaps don’t know much about. Can you explain the practice? 

Kathleen: Tai Chi and Qigong are centuries-old related mind body practices that originated in China, and can be translated as “life-energy cultivation." Both include postures and gentle movements to cultivate mental focus, breathing, and relaxation. Movements can be adapted for sitting, standing, and walking.

Roberta: Tai Chi Chih is a moving meditation practice that was developed by Justin Stone, a Tai Chi Chuan Master, who created a gentle practice that could be learned relatively easily by people of all ages and abilities. It is made up of 19 movements and a final pose. Each movement is repeated many times while focusing on relaxing the body, breathing, and feeling the flow. The goal of practice is to activate, balance, and circulate the chi, the life force that keeps us breathing, healthy, and vital. 

2. How did you each come to your practice and to teaching it? 

Kathleen: My Tai Chi and Qigong experience began in 1985 as a student of Professor Chi, Kwan Wen, a student of Chen Man-Ch’ing. In 1988, with the encouragement of Professor Chi, I became an instructor of Yang Style short and long form. In 2009, I became certified by the Tai Chi for Health Institute in Dr. Paul Lam's Tai Chi for Arthritis program. I have taught it and several other forms ever since.

Roberta: I was an Argentine Tango dancer for many years, which I found to be a very meditative dance. I also practiced many kinds of mindful meditation including Medical Qigong with Dr. Roger Jahnke and Wisdom Healing Qigong with Master Mingtong Gu. By chance, I found a Tai Chi Chih class at my local YMCA. I felt such joy and peacefulness without any of the effort of doing a sitting meditation practice. I continue to feel its physical, mental, emotional, and spiritual benefits in my own life. Teaching is always the deepest form of learning and shared practice in a group adds energy and depth for all involved. 

Moving Meditation incorporates many Gokhale Method skills, such as using your inner corset, keeping your neck tall, and externally rotating your feet and legs. 
Here Kathleen applies them in “Flying Dove Spreads its Wings." 

3. What do the Moving Meditation classes bring to the Gokhale Exercise program?

Kathleen: Tai Chi and Qigong teach us gentle, flowing movements that enhance relaxation. They can be done sitting and standing, at a pace and duration of one’s choice and ability in the moment. It is a relaxing situation in which you can be talked through and shown another activity in which you can apply your Gokhale Method posture skills, gaining fresh awareness and openness.

Roberta: We offer a way to practice the Gokhale Method which focuses on learning how to relax increasingly deeply into movement. We teach a limited number of moves that we repeat many times. There is a special kind of learning that happens when you become more familiar with a movement and can then focus on its finer points. You also have a chance to repeat the class material and delve deeply into it with our class video recordings.

4. What do your classes have in common with the Gokhale Method teaching on posture? 

Kathleen: Both of these teach healthy ways to move. Tai Chi Qigong teaches one to move with “beautiful upright posture." In my decades of being a student of Tai Chi Qigong, I’ve never been instructed to “tuck” my pelvis. Unfortunately, I’ve met students who have been taught this. I asked a Master Trainer directly about this and she stated that she does not teach tucking and believes it is a mistranslation.

Roberta: Although you can learn the 19 movements of Tai Chi Chih relatively quickly, they are subtle and must be practiced mindfully over and over to make them an effortless part of you. Learning the Gokhale Method is very similar. Students learn the elements of healthy posture in a short period of time, and then repetition integrates them into daily life. 

5. How do the movements you teach help Gokhale Method students?

Kathleen: It’s a new way for students to cultivate their kinesthetic and proprioceptive skills—becoming more aware of their posture and position in space. They are likely to be freer from old habitual patterns as they are doing sometime new with their bodies. Students can experience stress and tension before and during their postural change journey. This helps them let go of that.

The healthy posture principles taught in the Gokhale Method are woven into each 
Moving Meditation class, as Roberta shows in this video.

Roberta: The Moving Meditation is so compatible with what is taught in the Gokhale Method. For example, the grounding and flowing movements help students consolidate the principles of tallstanding and glidewalking. In my classes I weave in Gokhale posture principles throughout, reminding students how to use rib anchor, shoulder rolls, external rotation of the legs, and kidney bean feet, to make the movements flowing, relaxed, and comfortable. 

6. Can you say something about the meditational component of your classes. Do you find it resonates with the Gokhale Method?

Kathleen: I find both to be mindfulness practices. Each allows me to be present in my body in each moment and to find deeper levels of relaxation and wellbeing. They are great opportunities to let go, release, and return to the present.

Roberta demonstrating “Pulling Taffy." This is part of a sequence where, as the lower body 
moves from side to side, the stacked arms move apart as if pulling taffy (candy). 
Mindfulness builds better coordination of these different movements. 

Roberta: All moving meditation practices keep us in the present moment, mindfully focused on each part of our bodies moving through space. The Gokhale Method also takes us mindfully back into our bodies to relearn how to sit, stand, walk, bend, and sleep. I tell my students that the best way to integrate healthy posture into your life is to think of it as a mindfulness practice that you weave through your daily life for your physical health and total well-being.

7. In what ways has learning the Gokhale Method enhanced your Tai Chi Chih and Qigong practice?

Kathleen: The Gokhale Method enhanced my practice of Tai Chi and Qigong by adding excellent postural knowledge to apply to this activity that I love. 

Roberta: The Gokhale Method has given me a solid foundation for moving. Many others who teach and practice Tai Chi Chih do not have this same healthy posture foundation and without my Gokhale training I might have integrated unhealthy movements into my practice. My Gokhale Method training helps me to teach my Tai Chi Chih students to move in a healthy way. 

8. Do you find the Gokhale PostureTracker™ helps in Moving Meditation?

Kathleen: Yes, because the PostureTracker sensors and app monitor posture are ideal for use with slow moving activity. For example, the Upright and Relaxed setting can tell you if you are either swaying or rounding your spine. The Level Head setting gives real-time feedback that helps you keep your head well-balanced on a long neck rather than jutting forward. 

  
Using the PostureTracker allows you to catch any poor posture habits as they happen, 
correcting them using the Gokhale Method techniques. 

Roberta: I love the idea of using the PostureTracker to check and improve my posture practice. The PostureTracker can be especially useful if I want to work out the best way to execute particular Tai Chi Chih movements. When I am actually doing the practice of Qigong I want to be absorbed in my body, totally relaxed and feeling the flow of energy. At that point I integrate what I have learned by using the PostureTracker in my pre-practice work. 

9. Do you have a favorite Qigong movement or practice?

Kathleen teaching “Wave Hands in Clouds." As in the Gokhale Method, imagining specific actions can help bring particular qualities, such as lightness and smoothness, to your movement.

Kathleen: I generally don’t have favorites, but one movement brings especially fond memories of my original teacher, Professor Chi, Kwan Wen. He frequently did Wave Hands in Clouds while waiting, instead of just wasting time.

Roberta showing the crossed hand position in “Daughter on the Mountaintop."

Roberta: My favorite movements are always changing, based on changes in my practice, aha moments, and my mood and body sensations on a particular day. One I always love to do is Daughter on the Mountaintop. This is part of a forward and back movement sequence where hands and arms start low and then move to the top of the mountain, hands crossed with the left hand nearer the heart. 

10. Is your program suitable for all levels and abilities? 

Kathleen: Indeed! These slow, gentle movements can be done sitting or standing, modified to your range of motions and your choice of duration and number of repetitions. Come join us!

Roberta: Absolutely! Our movement meditation programs are meant to be practiced by people of all ages and abilities. They can be easily modified to fit with your physical comfort level. We devote time for student questions at the end of each session.

Gokhale Moving Meditation classes take place every Monday at 2PM (Pacific Time) with Roberta and every Wednesday at 12PM (Pacific Time) with Kathleen. 

Please share below your questions or comments about Moving Meditation:

Some balk at the idea that showing up is at least as important as succeeding...but what if there’s something to it? Image courtesy Anna Shvets on Pexels.

A common saying in the United States is “Showing up is half the battle.” I would prefer that to read “Showing up is half the game.” This distinction notwithstanding, the saying speaks to the big difference between giving something a try and opting out of participating at all. But does this lowest-common-denominator approach predispose us toward laziness? And does it cheapen the earnest efforts of others?

People make a big deal about perfectly adhering to routines, attending classes (or in pre-COVID times, the gym) daily, etc. As it turns out, however, the imperfect, fuzzy-edged effort has a great deal of value.

Leaning into imperfection can be a constructive attitude to adopt. Image courtesy Pixabay on Pexels.

How is “less than perfect” still good enough?
Take developing a Zen meditation practice, for example. Arguably, one major goal of Zen meditation is to refrain from actively engaging in thoughts.

People starting out in this type of meditation practice sometimes erroneously place a lot of importance on having to be (or appear) peaceful or outwardly stoical. They may wrestle with their minds to force mental stillness, but much like trying to smooth the surface of a pond with one’s hands, that effort to control the outcome generates ripples (more thoughts). It turns out that it’s not possible to force our minds to stop thinking.

Imperfection is built into the process. Our minds are made to generate thoughts, a phenomenon referred to as “monkey mind.” There’s a learning curve. This can be uncomfortable for people who expect “perfect” results right out of the gate, end up with something “less than perfect,” and give up, never to try again. That is a lost opportunity.

If we never tried anything we didn’t already know, we’d simply never learn new skills. Imperfection is baked into the process of learning — and that’s a good thing! Image courtesy Maggie My Photo Album on Pexels.

Another example is learning how to garden. We can certainly absorb knowledge intellectually from reading a book, but it takes actually getting our hands dirty (and getting the rest of our bodies engaged!) to learn many of the physical skills at the core of gardening.

Whether we’re talking about a meditation practice, learning to garden, a new exercise habit, cultivating healthier posture than that with which we grew up, or embarking on the journey of learning some other new skill, the simple act of showing up with your attention and presence is deeply meaningful.

We have a great opportunity in just showing up. Why squander it? Image courtesy Tima Miroshnichenko on Pexels.

Showing up helps you...and others too
We’re so grateful for those of you who “just show up” to our daily exercise programs. Your presence not only benefits you, but also enriches the experience of every last one of your peers by giving them one more real person to be in community with. This is more precious than ever during this ongoing pandemic.

On January 1, 2020, I made a decision to show up daily in a live broadcast. This was pre-COVID and in response to a degree of dismay that our alumni, despite being extremely satisfied with our offerings, surely and steadily forget what we teach them. The phenomenon of forgetting is hardly surprising, as forgetting is adaptive, and as we are surrounded by poor posture practices and props. I decided to use the Tiny Habits approach of B.J. Fogg to remind alumni of one little body / movement principle daily, wrapped in a workout. Like many of the participants, I have found it to be of indescribable value.

Just a few of the lovely people who join in the daily 1-2-3 Move program.

I’ve faced extra challenges in recent times, like almost everyone I know. To be able to just show up in any of our exercise programs, and be guaranteed to feel uplifted in body and spirit, by the activity and the community, has been wonderfully reassuring. I’m deeply grateful to all involved. If you are curious to check out how it feels to show up in our little community, here’s the page to take you there.

The oldest surviving dated Chinese Buddha figure shows surprisingly slumped posture. Note the forward head, absence of a stacked spine, and tucked pelvis. He would not look out of place with a smartphone in his hand!

This surprisingly hunched Chinese Buddha figure is the oldest dated Chinese Buddha figure that has survived into modern times. The inscription on its base dates it to 338 AD, 500 years after Buddhism came to China from India. Compare the Chinese Buddha figure with this Indian Buddha figure from roughly 800-1000 AD…
 

This North Indian Buddha figure from the post-Gupta period (7th - 8th century AD) shows excellent form. He has a well-stacked spine, open shoulders, and an elongated neck.

There is a dramatic difference in posture. The Chinese figure looks like a lot of modern folk, whereas the Indian one looks upright and relaxed. Why the difference?

Since the models these figures were based on, and everything and everyone contemporaneous to them are long dead, the best we can do is to make educated guesses about these characters.

India, compared to China, is a warm country. Much of the Indian population sits on the floor cross-legged to gather, eat, play, socialize, and more. To this day, the default praying position is cross-legged without props.

Devotees attending a puja in a temple in Bhubansewar, Orissa.

China, by contrast, is generally a cold country, being further north. It is not comfortable to sit cross-legged on the floor in a cold country, and accordingly, it is common for Han Chinese people to use furniture. In fact, China has many famous styles of furniture, like Ming and Qing Dynasty furniture, and the oldest sitting implements date to earlier than 1000 BC.

This historical northern Chinese furniture dates back to the Liao Dynasty (907-1125 AD). Though they are weathered, the chairs’ armrests, backrests, and seat shape give clues about posture in this period. Original image is licensed by Wikimedia Commons user smartneddy under CC BY-SA 2.5.

As is true in our culture, when people sit on chairs, stools, and benches, the hip socket (acetabulum) is not subject to the same forces as in a person who sits cross-legged on the floor habitually. In my blog post about cross-legged sitting, I use a common-sense argument about why the shape of the hip sockets of someone who grew up sitting on the floor are different from those of someone who grew up sitting on chairs. By the time we are 16 years old, the hip socket is entirely ossified and not amenable to significant shaping or “editing”. For this reason, most modern people from colder climates cannot sit comfortably on the floor for long periods without props. This is also why, I conjecture, this oldest Chinese Buddha figure shows an awkward and uncomfortable posture as he sits cross-legged without props.

I imagine the model for the Chinese Buddha statue to have been a dedicated seeker, eager to embody every aspect of his chosen spiritual tradition. Some of these borrowed aspects would have worked well, probably bestowing on him benefits in his chosen path and practice. The borrowed posture, however, does not help him. He would do better with a prop. If he used a prop to elevate his ischial tuberosities (sitz bones) and let his pelvis tip forward, he would all of a sudden discover that he could be upright without any tension or effort. His back could rise and fall with his inhalations and exhalations. And he would be spared much degeneration and discomfort. My guess is that he had the skills to work with much of his pain, but maybe not all of it, maybe not all the time, and maybe not into his old age. The mind has amazing capabilities to override pain signals, but when those pain signals can be quite addressed at their root with simple mechanical solutions, this is worth learning how to do. The mind can then be used to try to address more unavoidable pain, both physical and emotional.

This young woman’s posture, with her protruding head, slumped shoulders, and tucked pelvis, shares many similarities with that of the ancient Chinese Buddha figure. Original image courtesy Andrew Le on Unsplash.

With such slumped posture, my experience indicates that the model’s chest and back would be encumbered by the cantilevered weight of the upper body, and not available for easy expansion. Only the belly is readily available for expansion. The person would learn to soften the belly to allow for easier expansion with the breath. In my imaginings, the belly breathing pattern that started out as a hack could easily get mistaken for a desirable practice to emulate. And this misperception continues into modern times.

If there is any truth to this storyline, the posture demonstrated by the oldest Chinese Buddha figure serves as a cautionary tale. It reminds us that practices develop and thrive in a culturally-specific context. When we import a practice from a different context, it behooves us to consider which portions of the practice can be imported whole, which need modification for local conditions and use, and which need to be edited out of our local version of the practice.

Centuries later, in Japan, Buddhist practitioners invented the zafu, the perfect prop for hip sockets of the kind found in cold countries. A zafu enables a modern meditator to be upright and relaxed, just like the Buddha!

Elevating the seat can make a big difference in meditation posture.

Do you engage in practices you find challenging that are easy in the country of their origin? How have you modified an “imported” cultural practice?