Summer can be a busy time - the kids are home, there are transitions
in the family, vacations need to be planned, the yard needs attention,
your job is as busy as ever. Summer is also when you wear a swim suit
or shorts and want to look your toned best. How do you do it all?
The best solution for a droopy derriere turns out to take no time at
all. Glidewalking involves using the glutes (buttock muscles) to
propel the body forward into a soft landing. Every step becomes a rep!
In addition to getting a Brazilian booty (or bunda, as it is called),
you will be stretching your psoas and calf muscles and preserving all
your weightbearing joints. Your
friends will be surprised to learn that your toned derriere is a
result of what you’re doing when you’re not at the gym! |
Young Brazilian girl walking her way to a Brazilian butt (or bunda, as it is called in Brazil). Notice the strong engagement of her rear glutes as she strides forward. Walking on sand is also particularly good place to practice engaging the foot muscles in your stride.
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How to Glidewalk:
1. When initiating a stride, relax the muscles around the hip joint of
the moving leg, and engage the lower buttocks muscles of the back leg
to propel the body forward.
2. Towards the end of the stride, use the upper buttock muscles of the
back leg to gently land the front foot on the ground. Try to avoid
free-falling to the ground. This technique strengthens the buttock
muscles, giving you firmer, higher buttocks.
What to expect:
You may experience a little soreness. This is normal, because you are
using your muscles instead of relying on your joints. You will feel
like you had a healthy workout, but you should not experience sharp or
prolonged pain.
It’s simple - by learning to use your muscles when you walk, you can
make walking a workout. Tone yourself all day long by waking up
muscles you never knew you had.
Happy walking!
Esther |
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Another Brazilian bunda. Notice that above a well-toned set of glutes, it is normal to see a crease / line rather than a dimple. Download free images here.
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“We are what we repeatedly do. Excellence, therefore, is not an act, but a habit.” |
-Artistotle
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"While I was in Olinda, Brazil for carnival this year, I had a little exercise to pick me up. I would find someone with the posture and walking style that was like the Brazilians in the beautiful pictures in 8 Steps to a Pain-Free Back, and walk 20 feet behind them, unnoticed, while I copied their beautiful glidewalking style. It really helped to have people around who were good models. I noticed that the poor people had better posture than the college graduates I met at the hostel. Thinking about how millions of years of evolutionary knowledge about posture has been forgotten in the past hundred years makes me wonder what else has been lost in diet, spirituality, social affairs, child raising, etc. Carnival in Olinda was awesome and I'm going back again."
-Kevin Ahern, RN in Oakland, CA
Click here to forward this newsletter to a friend |
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Free Gokhale Method Resources
Stretchsitting video on YouTube
Stretchlying video on YouTube
Free Shoulder Roll handout
Free desktop wallpaper downloads
Online Workshop Series Success
"I found the online Hip Health workshop to be extremely helpful. Since I’ve been doing your gluteus medius exercise everyday, my pain has lessened significantly. I’m hoping that with the tricks I picked up tonight I may get more relief. I can’t tell you enough times how thankful I am--I feel that you’ve literally changed my life. After two and a half years of unrelenting sciatic pain, I was losing hope. But I’ve had more good days than bad since I bought your book and started to learn the Gokhale Method! Thank you for saving me from a crippled future!"
-Gerri Hynes, Ontario, Canada
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Yoga Poses for a Healthy Back:
Wednesday, 08.04.10, 5:00pm
- How to Hold Your Baby Best:
Monday, 08.30.10, 1:00pm
- Neck Health:
Saturday, 09.11.10, 2:00pm
- Stretch and Strengthen:
Wednesday, 09.15.10, 6:30pm
- Foot Health:
Saturday, 10.09.10, 3:00pm
- Knee Health:
Tuesday, 10.19.10, 5:30pm
- Hip Health:
Monday, 11.08.10, 9:00am
- To request a topic not listed here, email us.
The Gokhale Method Foundations Class
Esther Gokhale and other GMF Instructors will teach Gokhale Method Foundations in the following cities this summer and 2011. Click here to request a flyer to send to a friend.
- Ann Arbor, MI
- Berkeley, CA
- Cambridge, MA
- Eau Claire, WI
- Los Angeles
- Minneapolis, MN
- New York City, NY
- Palo Alto, CA
- Portland, OR
- San Francisco, CA
- Seattle, WA
- Want to see your city on this list? Request classes in your town
In the Media
Gokhale Method: Advanced Techniques
Carry heavy loads, refine your walking gait, get rid of stiffness and learn the best ways to perform everyday activities such as keyboarding, eating, sitting on the floor, and more. The 2-day class starts August 28 in Palo Alto. Click here to learn more.
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FREE EVENT OF THE MONTH:
Pedestrian Posture for Peak Performance
The way you sit, bend and walk can dramatically improve your strength, stamina and ability to resist and heal from injuries. Learn cutting edge posture techniques to improve your athletic performance.
When: Thursday, August 19 from 7:00 - 8:00 PM
Where: Sports Basement, 1177 Kern Avenue, Sunnyvale, CA 94085
(map)
Click here to sign up
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ONLINE WORKSHOP OF THE MONTH:
How to Hold Your Baby Best
The way you carry your baby can set them up for a lifetime of back health. Learn simple techniques for carrying your baby with a lengthened spine and encouraging good posture in your kids. Ask questions or get a personal analysis via webcam in this interactive workshop.
When: Monday, August 30 from 1:00 - 2:00 PM Pacific Time
Cost: $20
Click here to register. We will email you instructions on how to join the class.
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Esther Gokhale Wellness Center
(650) 324 - 3244
info@egwellness.com
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Help us keep you posted:
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