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| {{short description|Postural awareness technique}} | | {{Short description|A method for improving posture and alleviating pain}} |
| {{POV|date=August 2017}}
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| The '''Gokhale Method''' or '''Primal Posture''' method is a postural awareness technique developed by [[acupuncturist]] and yoga instructor Esther Gokhale.<ref name="Khaleeli 2015">{{cite news|last1=Khaleeli|first1=Homa|title=A simple cure for back pain: grow up in the Ecuadorian mountains|url=https://www.theguardian.com/society/shortcuts/2015/jun/10/a-simple-cure-for-back-pain-grow-up-in-the-ecuadorian-mountains|accessdate=April 21, 2017|work=[[The Guardian]]|date=June 10, 2015}}</ref> The method proposes that certain patterns exist in the way people in pre-modern and less industrialized societies move and adopt posture. Gokhale claims that these patterns, which she calls ''{{dfn|primal posture}}'', can be learned through practice. The method became popular in the beginning of the 2010s among professionals in the [[Silicon Valley]], where Gokhale is located.<ref name="Schoenfeld 2013">{{cite news|last1=Schoenfeld|first1=Amy|title=Soothing Back Pain by Learning How to Sit Again|url=https://www.nytimes.com/2013/05/12/business/soothing-back-pain-by-learning-how-to-sit-again.html|accessdate= February 11, 2017|work=[[The New York Times]]|date=May 11, 2013}}</ref><ref name="Kriegman 2014">{{cite news|last1=Kriegman|first1=Mitchell|title=The Gokhale Method|url=http://www.independent.com/news/2014/may/13/gokhale-method/|accessdate=February 11, 2017|work=[[Santa Barbara Independent]]|date=May 13, 2014}}</ref>
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| == History ==
| | The '''Gokhale Method''' is a postural training technique developed by [[Esther Gokhale]] that aims to help individuals improve their posture and alleviate pain. The method is based on the observation of natural posture and movement patterns in populations with low incidences of back pain. |
| [[File:Esther Gokhale teaching at Ancestral Health Symposium 2013.png|thumb|Esther Gokhale teaching at the [[Ancestral Health Symposium]] in 2013.|200x200px]] | |
| Gokhale started searching for a method to cope with her own back pain,<ref name="Kriegman 2014" /> including [[sciatica]] and [[spinal disc herniation]] which began with her first pregnancy.<ref name="Doucleff 2015">{{cite news|last1=Doucleff|first1=Michaeleen|title=Lost Posture: Why Some Indigenous Cultures May Not Have Back Pain|url=https://www.npr.org/sections/goatsandsoda/2015/06/08/412314701/lost-posture-why-indigenous-cultures-dont-have-back-pain|accessdate=April 21, 2017|work=[[NPR]]|date=June 8, 2015}}</ref>
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| She based the method on training in the [[Feldenkrais Method]] and from a French organization for postural awareness called the Aplomb Institute.<ref name="Schoenfeld 2013" /><ref
| | ==Overview== |
| name="Wallace 2013" /> Gokhale also spent ten years observing and photographing people's posture in less industrialized societies.<ref name="Wallace 2013">{{cite news|last1=Wallace|first1=Charles|title=Exercises to tackle bad posture can avert back surgery|url=https://www.ft.com/content/92e767ea-6417-11e3-98e2-00144feabdc0|accessdate=April 21, 2017|work=[[Financial Times]]|date=December 16, 2013|archiveurl=http://webcache.googleusercontent.com/search?q=cache:https://www.ft.com/content/92e767ea-6417-11e3-98e2-00144feabdc0|archivedate=April 18, 2017}}</ref><ref name="Doucleff 2015" /><ref name="Vaswani 2017">{{cite news|url=http://bangaloremirror.indiatimes.com/columns/you/sit-up-smart/articleshow/56721166.cms|title=Sit up smart|date=January 23, 2017|work=[[Bangalore Mirror]]|publisher=[[Bennett, Coleman and Co]]|last1=Vaswani|first1=Anjana|accessdate=February 11, 2017}}</ref> Gokhale started teaching in a studio at [[Palo Alto]], California.<ref name="Doucleff 2015" />
| | The Gokhale Method focuses on teaching individuals how to sit, stand, walk, and sleep in ways that align with the body's natural design. It emphasizes the importance of maintaining a healthy spine shape, which is believed to reduce stress on the body and prevent pain. |
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| == Features == | | ==History== |
| The result of Esther Gokhale's observations was an eight-step method that emphasizes a posture with a J-shaped spine as the ideal form, created through repositioning the pelvis.<ref name="Schoenfeld 2013" /><ref name="Doucleff 2015" /> The method emphasizes training posture through everyday activities, rather than exercise,<ref name="Kriegman 2014" /> and involves as much {{em|unlearning}} former habits of [[poor posture]] as learning new habits of good posture. Postural training involves the shoulders, neck, back, hips and knees,<ref name="Vaswani 2017" /><ref name="Sen 2017">{{Cite news |url=http://www.livemint.com/Leisure/x34a1wwrb356UmYVgJH3XJ/Bad-posture-is-not-just-about-having-a-hunched-back.html |title=Bad posture is not just about having a hunched back |last=Sen |first=Sohini |date=February 6, 2017 |work=[[Live Mint]] |access-date=February 11, 2017 |publisher=[[HT Media]]}}</ref> and incorporates yoga and dance.<ref name="Ben 2017">{{cite journal|last1=Ben-Shachar|first1=Rotem|title=Good moves for a better back|journal=[[Palo Alto Weekly]]|date=August 8, 2007|pages=21–2|url=http://gokhalemethod.com/sites/default/files/news_events/PA_Weekly_8-8-07.pdf}}</ref><ref name="Gokhale 2013">{{cite book|last1=Gokhale|first1=Esther|editor1-last=Adams|editor1-first=Susan|title=8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot|date=2013|publisher=Pendo Press|isbn=978-0-9793036-8-5|url=https://books.google.com/?id=MBeYBgAAQBAJ}}</ref> Moreover, the method aims to elongate the spine and lessen the burden on the lower back.<ref name="Browne 2017">{{cite web|last1=Browne|first1=David|title=Rethinking the Right Way to Sit|url=http://www.mensjournal.com/expert-advice/the-right-way-to-sit-20131204|website=[[Men's Journal]]|date=December 4, 2013|accessdate=April 21, 2017}}</ref>[[File:Esther Gokhale teaching at Ancestral Health Symposium 2014.png|left|thumb|Esther Gokhale demonstrates posture.|170x170px]]The method consists of consecutive steps, with instructions on how to sit, stand, lie down, bend over, walk, and lift heavy objects.<ref name="Cooks 2017">{{Cite AV media |url=http://gokhalemethod.com/your_familys_health_gokhale_method_dr_roberta_cooks |title=Your Family's Health: Gokhale Method |date=2017-08-29 |last1=Buckley |first1=Joan (host) |last2=Cooks |first2=Roberta (Gokhale Method trainer) |access-date=April 24, 2017 |medium=Podcast}}</ref><ref>{{cite web|last1=Goins|first1=Liesa|title=Back Problems: 5 Common Causes and Prevention Tips|url=http://www.webmd.com/back-pain/features/how-to-wreck-your-back#3|website=[[WebMD]]|accessdate=6 September 2017}}</ref> Gokhale uses [[kinesthetic]], visual and intellectual teaching methods in her classes.<ref name="Ben 2017" /><ref>{{cite AV media |people=Cristo, Paul (host)|title=Posture Guru and Pain Relief |date= January 27, 2014|medium=Podcast|url=http://gokhalemethod.com/node/56051 |access-date=April 22, 2017}}</ref> Claiming legitimacy from medical literature and anatomical arguments,<ref name="Ben 2017" /> Gokhale has made statements that certain medical conditions such as RSI ([[Repetitive strain injury]]) are strongly related to posture and can be solved by improving posture.<ref>{{cite journal|last1=Gokhale|first1=Esther|title=Shoulder Posture Contributes to Syndromes Involving Multiple Meridians|journal=California Journal of Oriental Medicine|date=2009|volume=20|issue=1|page=8|url=http://gokhalemethod.com/sites/default/files/news_events/CJOMmag.pdf}}</ref> She has also spoken out against the widespread notion that "sitting is the new smoking", stating that "we are much better designed than that".<ref>{{cite web|last1=Bryant|first1=Lauren|title=Esther Gokhale: Primal Posture For Wellness|url=http://wellnessforce.com/radio/esther-gokhale-primal-posture-for-wellness/|website=Wellness Force|accessdate=April 21, 2017|time=15:02}}</ref><ref name="Cohn 2010">{{Cite news |url=http://www.baltimoresun.com/bs-mtblog-2010-06-when_it_comes_to_back_pain_don-story.html |title=When it comes to back pain, don't believe the myths |last=Cohn |first=Meredith |date=June 10, 2010 |work=[[Baltimore Sun]] |access-date=April 22, 2017|quote=Myth: Good posture naturally comes from being physically fit and active: If you have poor posture, increased activity is not an efficient way to arrive at better posture and can even result in injuries instead of improvement.}}</ref> | | The method was developed by Esther Gokhale, who suffered from chronic back pain and underwent back surgery. After her surgery, she experienced a recurrence of pain, which led her to explore alternative solutions. She studied posture and movement in various cultures and developed the Gokhale Method based on her findings. |
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| Gokhale has published a book and a [[DVD]] about the method.<ref name="Bell">{{Cite web |url=http://www.yogitimes.com/article/back-pain-yoga-practice-hurting-injuries-healing-tips-Gokhale-Method |title=Back Pain: Is Your Yoga Practice Hurting You? |last=Bell |first=Misha |website=Yogi Times |access-date=April 21, 2017}}</ref> She has stated in interviews that her ultimate aim of teaching the Gokhale Method is to make the method widespread and thereby change what she describes as a culture of posture,<ref>{{cite web|last1=Bryant|first1=Lauren|title=Esther Gokhale: Primal Posture For Wellness|url=http://wellnessforce.com/radio/esther-gokhale-primal-posture-for-wellness/|website=Wellness Force|accessdate=April 21, 2017|quote=Culture is critical to posture and my life mission is to change the culture. My long-term goal is to create a healthy posture culture for modern people. It's possible and we have such an advantage to change our posture.}}</ref> saying that parents and teachers' examples affect children's posture.<ref name="Hobelsberger 2013">{{Cite news |url=http://gokhalemethod.com/sites/default/files/newsletter/inthenews/donn-2014-03-01-0134.pdf |title=Eine Frage Der Haltung |last=Hobelsberger |first=Bernhard |date=March 1, 2013 |work=Donna |access-date=April 21, 2017 |page=135 |language=de |trans-title=A matter of posture}}</ref>
| | ==Principles== |
| | The Gokhale Method is built on several key principles: |
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| == Reception and analysis ==
| | * '''Stacking the Spine''': This involves aligning the vertebrae in a way that supports the natural curves of the spine, particularly the lumbar curve. |
| The method quickly caught on in the [[Bay Area]], as she has been described as the "posture guru of Silicon Valley".<ref name="Doucleff 2015" /> Apart from the United States, the method has been taught in the United Kingdom, Germany and The Netherlands.<ref name="Wallace 2013" />
| | * '''Hip-Hinging''': A technique for bending that involves hinging at the hips rather than the waist, which helps protect the back. |
| | * '''Shoulder Positioning''': Encourages keeping the shoulders back and down to open up the chest and reduce tension. |
| | * '''Lengthening the Spine''': Focuses on elongating the spine to create space between the vertebrae and reduce compression. |
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| However, one of the main assumptions of the Gokhale Method, that people in less industrialized societies have less back pain,<ref name="Doucleff 2015" /> is not supported by mainstream science. "Low back pain occurs in similar proportions in all cultures, interferes with quality of life and work performance, and is the most common reason for medical consultations."<ref name="Duthey 2004">{{cite conference |last=Duthey |first=B. | conference=Priority. Medicines for Europe and the World |title=A Public Health Approach to Innovation. Update on 2004, Background Paper, BP 6.24 Low Back Pain |year=March 2013 |page=5 |url=http://www.who.int/medicines/areas/priority_medicines/BP6_24LBP.pdf}}</ref> For example, arthritis of the spine was common in pre-contact Native American populations.<ref name=English2015>{{cite news|url=http://www.newsworks.org/index.php/local/homepage-feature/85060-can-we-break-our-slouching-habit-by-reclaiming-our-primal-posture|work=Newsworks|date=August 13, 2015|access-date=August 29, 2017|title=Can we break our slouching habit by reclaiming our 'primal posture'?|first=Taunya|last=English|deadurl=yes|archiveurl=https://web.archive.org/web/20170830061152/http://www.newsworks.org/index.php/local/homepage-feature/85060-can-we-break-our-slouching-habit-by-reclaiming-our-primal-posture|archivedate=August 30, 2017|df=}}</ref> {{As of|2015|6|post=,}} the Gokhale method had not yet been scientifically studied.<ref name="Schoenfeld 2013" />
| | ==Techniques== |
| | The Gokhale Method includes several specific techniques to help individuals achieve better posture: |
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| == See also ==
| | * '''Stretchsitting''': A way of sitting that involves lengthening the spine against the back of a chair. |
| * [[Alexander technique]] | | * '''Stretchlying''': A method of lying down that supports the natural curves of the spine. |
| * [[Feldenkrais Method]] | | * '''Tallstanding''': Standing with a lengthened spine and aligned posture. |
| | * '''Glidewalking''': A walking technique that emphasizes smooth, gliding movements. |
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| == References == | | ==Benefits== |
| {{Reflist|30em}}
| | Proponents of the Gokhale Method claim that it can help alleviate back pain, improve posture, and enhance overall well-being. By adopting the postures and movements taught in the method, individuals may experience reduced tension and stress on their bodies. |
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| == External links == | | ==Criticism== |
| * [http://gokhalemethod.com/ Official website Gokhale Method]
| | While many individuals report positive outcomes from practicing the Gokhale Method, some critics argue that more scientific research is needed to validate its effectiveness. As with any alternative therapy, results can vary from person to person. |
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| [[Category:Mind–body interventions]] | | ==Related pages== |
| [[Category:Postural awareness techniques]] | | * [[Posture (psychology)]] |
| [[Category:Somatics]] | | * [[Back pain]] |
| [[Category:Physical exercise]] | | * [[Physical therapy]] |
| [[Category:Palo Alto, California]] | | * [[Ergonomics]] |
| {{dictionary-stub1}}
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| | [[Category:Posture]] |
| | [[Category:Alternative medicine]] |
A method for improving posture and alleviating pain
The Gokhale Method is a postural training technique developed by Esther Gokhale that aims to help individuals improve their posture and alleviate pain. The method is based on the observation of natural posture and movement patterns in populations with low incidences of back pain.
Overview
The Gokhale Method focuses on teaching individuals how to sit, stand, walk, and sleep in ways that align with the body's natural design. It emphasizes the importance of maintaining a healthy spine shape, which is believed to reduce stress on the body and prevent pain.
History
The method was developed by Esther Gokhale, who suffered from chronic back pain and underwent back surgery. After her surgery, she experienced a recurrence of pain, which led her to explore alternative solutions. She studied posture and movement in various cultures and developed the Gokhale Method based on her findings.
Principles
The Gokhale Method is built on several key principles:
- Stacking the Spine: This involves aligning the vertebrae in a way that supports the natural curves of the spine, particularly the lumbar curve.
- Hip-Hinging: A technique for bending that involves hinging at the hips rather than the waist, which helps protect the back.
- Shoulder Positioning: Encourages keeping the shoulders back and down to open up the chest and reduce tension.
- Lengthening the Spine: Focuses on elongating the spine to create space between the vertebrae and reduce compression.
Techniques
The Gokhale Method includes several specific techniques to help individuals achieve better posture:
- Stretchsitting: A way of sitting that involves lengthening the spine against the back of a chair.
- Stretchlying: A method of lying down that supports the natural curves of the spine.
- Tallstanding: Standing with a lengthened spine and aligned posture.
- Glidewalking: A walking technique that emphasizes smooth, gliding movements.
Benefits
Proponents of the Gokhale Method claim that it can help alleviate back pain, improve posture, and enhance overall well-being. By adopting the postures and movements taught in the method, individuals may experience reduced tension and stress on their bodies.
Criticism
While many individuals report positive outcomes from practicing the Gokhale Method, some critics argue that more scientific research is needed to validate its effectiveness. As with any alternative therapy, results can vary from person to person.
Related pages
