J-Spine | Page 2 | Gokhale Method Institute

Getter Taller as You Age!

Esther Gokhale

March, 2024

Losing height in later life is characterized as inevitable in our society.

It is not uncommon for students to show up at our courses aware they have lost several inches of height since their youth. In our culture it is a widely held expectation that you grow up, and then, at some point in later life, start getting shorter again. We all see friends, neighbors, or family members who are on the downward run of this trajectory, and it is virtually common lore that you will “shrink” or stoop in later years. Read more

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What’s the Best Exercise to Strengthen Your Back? Part 1: Bird Dog

Esther Gokhale

April, 2024

Gokhale Fitness teacher Harrison in the basic bird dog pose.

Have you been taught cobra pose or locust pose to strengthen your back? It is a common practice to try to strengthen the back with back bends, focusing on the long back extensors on either side of the spine. This approach is used by the McKenzie Method, many yoga teachers, and physical therapists.
In the Gokhale Method® we prefer to strengthen the back by working with the muscles which collectively stabilize the trunk. Our focus is on maintaining a healthy J-spine baseline rather than backbending. Read more

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The Gokhale Method and Chiropractic

Q&A with Esther Gokhale and Vera Baziuk

June, 2024

Gokhale Method teacher and chiropractor Vera Baziuk.

If you have had back pain, odds are that you have visited either a physical therapist or a chiropractor. They are the most frequented medical practitioners for all types of structural pain, and our teacher community has been enriched by both these (and many other types of) practitioners. For this post, I have invited Vera Baziuk, a chiropractor and Gokhale Method® teacher based in Edmonton, Canada, to join me for a Q&A. We would like to share with you how she sees the interface between chiropractic and our method. Read more

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The Gokhale® Wedge 2.0

Esther Gokhale

November, 2024

As infants we all sat easily with our behinds behind us, and our pelvis anteverted. A wedge helps us to regain this healthy angle.

In Spring last year we launched the Gokhale® Wedge. For years, our students have been requesting a convenient, ready-made wedge for upright sitting without a backrest, one that doesn’t require folding blankets and other makeshift (pun intended) measures. The requests also specified an attractive item to enjoy around the home or office, and that it be of durable quality, keeping its shape and good looks with daily use. Read more

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