Pain-Free Living is for YOU

if you struggle to feel comfortable, move with ease, and be free of tension, stiffness, and chronic pain. This course shows you what to do to to leave stiffness and pain behind.

It helps to know that most pain issues of "unknown cause" are the result of structural misalignment.

Learning how to sit, stand, bend, walk, reach, lift, carry—even sleep—in ways that relieve chronic stress on your body frees you from stiffness and pain, both now and in the future.

Pain-Free Living is for YOU

if you're not getting any younger and you've begun to worry about your slowly collapsing posture as you age. This course can be the game changer that turns things around for you.

You may wonder if you're doomed to keep shrinking with each passing year. (HINT:  You're not! : )

The GOOD NEWS is it's almost never too late to learn how to inhabit your body with greater ease and to start making new improvements. You just need a road map.  

Pain-Free Living is for YOU

if you're a health professional (yes, doctors take this course), a yoga teacher, or fitness coach who chose the work you do because you care so much about helping others.  This course gives you more tools to do this.

It can be frustrating when your patients, clients, or students don't find lasting relief from chronic pain of unknown origin, and you're at a loss to know what to do next. Fortunately, you can learn to empower them with the tools they need to know how to play a role in helping themselves.


There's a reason I'm so passionate about sharing this information.

As a yoga teacher and massage therapist over 30 years ago, I still experienced recurring stiffness and pain.

I discovered I didn't need to stretch and workout in order to be flexible and strong. I just needed to lead a physically active life while inhabiting my body according to its innate design.

I didn't learn this until I was almost fifty, and now that I'm 75-years-old, the benefits of this are paying off more than I ever could have imagined. 

If you struggle with the frustration, or even desperation,   of recurring discomfort or pain of unknown cause, I am confident that learning principles of natural alignment will help you immensely.




This video offers a peek inside the course

   By the end of this program you will have learned how to:


  • SIT, stand, bend, walk, reach, lift, carry—even sleep in ways that relieve chronic stress and free you from stiffness and pain.
  • APPLY these basic principles in all your daily activities—working at a computer, driving a car, carrying laundry, bending to tie your shoes, or running a race.
  • RELY on aligned bones for support, rather than overworked muscles that must struggle to compensate for misalignment.
  • FREE your spine, protect your joints, and move with far greater ease. 
  • ENGAGE your real core in order to stabilize your spine and upright posture.
  • GET up and down out of a chair (or from the floor), lean onto a backrest, sit on a couch or in your car, and sit to meditate—comfortably and solidly upright.
  • RELIEVE shoulder tension and re-gain range of motion in tight, painful shoulders.
  • FIND relaxed freedom and smooth, pain-free movement in your neck.
  • PLAY sports, practice yoga, and exercise and workout in ways that are safe and retrain natural movement patterns.
  • STAND on two legs that serve as solid pillars of support.
  • WALK on feet and legs that connect deeply with the ground below, driving you upward and forward with power and ease. 
  • CULTIVATE a greater capacity for mindfulness while improving your posture.
  • EMPOWER your patients, clients, and students to know how to take charge of how they feel.

14-Day Money Back Guarantee

 If this course is not a good fit for your needs

   or doesn't suit you for any reason,

   we will gladly refund your purchase price 100%

   within the first 14 days.

    Just ask.

Frequently Asked Questions


Q:  Who is this course for?

This course is for anyone who wants to improve their posture—whether you experience posture-related stiffness and pain, you injure yourself frequently while engaging in physical activities, or you’re concerned about your posture as you age. If you're a health professional, a fitness instructor, a yoga or Pilates teacher, a parent or classroom teacher, this course will give you the tools needed to help your patients, clients, students, or children.  Anyone and everyone can benefit from learning the information in this course.


Q:  Do I have to be able to exercise or get up and down from the floor in order to go through the course?

No. In fact, this material can be beneficial whether you're an Olympic athlete or you're restricted by stiffness and/or chronic pain. If you're asked to sit on the floor but you cannot, then sit in a chair and picture yourself in your mind's eye—and sense yourself in your body—getting down and back up. Continue to do these mental exercises as you move forward through the lessons. As deep tensions are released, you're likely to find yourself beginning to move in new ways. 

Ironically, it's often the most "fit" and "athletic" among us who face the biggest challenges in learning to let go of deeply-held patterns that have been reinforced in their musculature and nervous system.

Wherever you happen to be when you start, it helps to think of making improvements to your posture as an ongoing, unfolding process, rather than a destination you're trying to reach. This is a gradual, unfolding path. Let your goal be to remain mindful of inhabiting your body with the support of aligned bones as many times a day as you can remember.  Success will follow!


Q:  What if I find this doesn’t work for me, or I just don’t like the course?

No problem at all.  We offer a 14-day full refund guarantee. No questions asked.


Q:  How will the content be delivered and what will it include?

Starting on the day you sign up, you'll receive instant access to Modules 1 and 2. You'll be given a password and guided through how to log into the platform where the course lives.

You'll be notified each week thereafter that a new module is available. You'll also receive occasional messages whenever future updates are added to the course. (Stay tuned, more lessons are in the works). 

Once completed, your access to the course will be permanent, making it possible for you to login at to review any part of it at any time—forever.


Q: Aren't in-person, live lessons or classes more effective? 

Yes, to a certain extent this is very true. I taught natural alignment classes, workshops, and private lessons for over twenty years, and it's certainly helpful to be guided by an in-person teacher when one goes through the process.

There are different benefits available from learning this via an online course. Once in-person classes and workshops are over, usually over the course of 5-6 weeks, there's little or no opportunity for review, which is a major factor when changing long-standing habits. Follow-up classes often not available and can be expensive.

Moreover, very few people are trained to teach these principles, leaving most people in the world without any options for learning this. 

"PAIN-FREE LIVING WITH NATURAL POSTURE" is a visually rich course that's comprehensive in ways that in-person classes are rarely able to duplicate.cannot bedesigned to bridge these gaps.

People who have been introduced to these concepts by way of in-person lessons, have later signed up for this course as a way to support the introduction they expand upon what  they initially learned in a workshop or series of live classes.

Whether you're learning about natural skeletal alignment for the first time, or you already have a basic understanding of these concepts, this course is intended to provide you with the information and encouragement you need to transform your posture.

Ultimately, only you can do this for yourself by mindfully and consistently applying these principles in your daily life. As you cultivate curiosity about BEING a body that is solidly strong and deeply relaxed,  you'll soon become your own best teacher. 

As you put these principles into practice, work to develop ongoing curiosity about BEING a solidly strong, yet deeply relaxed body, and you'll soon discover how to become your own best teacher.


Q:  How much support is available?

This course is the Standard level, so you’ll be navigating the materials on your own. 

Progress through the course is not always linear. If you find yourself feeling stuck or confused, review the material carefully, and then just keep going forward with subsequent lessons. Some details might make more sense after you've moved further along through the material, at which time you can go back and review earlier questions you might have had. 

Don’t give up! Stay focused and keep practicing. Relax your mind along with your body. Transformation is an ongoing process. There's no final destination here, just unfolding awareness.

The most common challenge you're likely to face is remembering to be mindful many times a day. Don't beat yourself up if you discover yourself forgetting for long stretches (even days) at a time. The more you do it, the easier it gets.

If, however, you continue to struggle with an ongoing question or issue that you are unable to resolve on your own, please feel free to reach out to us at [email protected]. We're here to help!


Q: How much time do I need to devote to this each week? 

It’s recommended that you watch the videos in the order they're presented. Absorbing the information shouldn't take more than an hour or so per module, even when stopping to implement what you're learning.

The real work begins after you've absorbed the information, when you MUST make a dedicated effort to pay attention to inhabiting your body/mind with moment-to-moment awareness as you apply the details of what you're learning. Cultivating this skill is the key to your success.

There are no shortcuts to being mindful. When I first began learning this, I wondered how quickly I could  "fix" my posture, so that I could return to being on "cruise control." In other words, how soon could I get back to being unconscious?! Clearly, I hadn't come to understand yet that this is a lifetime path. 

The good news is that alignment and mindfulness are the perfect partners. While I was a long-time student of mindfulness meditation, focusing my attention on my breath as I sat on a cushion with my eyes closed, it wasn't until I began to focus my attention on something as "concrete" as the alignment of my bones, that my capacity for moment-to-moment awareness while off the cushion grew dramatically. 

Lest I give the wrong impression, I still forget and lose awareness often. The key here is in knowing how to return back "home," and in being willing to do this again and again and again . . . Be willing.


Q: I'm having technical problems signing up.  

A: Email us at [email protected] and we’ll get you set up. (If you don’t hear from us within 48 hours, please check that our response isn't trapped in your spam folder.)  


Any other questions? 

Email us at [email protected] and we'll get back to you as soon as we can! 



Testimonials for Online Course, Classes & Workshops

Kathleen's 'Alignment Basics' workshop changed my life!

“At 67, I was experiencing neck, shoulder, and knee pain that worsened with age and seemed chronic.  Taking Kathleen Porter’s 5-Week Alignment Basics workshop changed my life.  The pain melted away, along with what felt like a lifetime’s worth of stored tension.  I began performing life’s daily activities—bending, stooping, climbing stairs, reading in bed—in total comfort again.  Thank you, Kathleen!”

— Martha Ragland, Portland, OR


You are a fantastic communicator and teacher!

THANK YOU for all the beautiful and accessible lessons. My body especially thanks you!

 Myrna Schlegel, Ogallah, KS


I took a 5-day workshop with Kathleen at the Omega Institute. Phenomenal.

Now whenever I notice I'm stressed or in some unpleasant mood state, I check out my alignment. Repositioning my bones brings an immediate feeling of relief and relaxation. As a shrink, I ask myself if some of the symptoms my patients experience could be caused by the constant muscle tension of living in an unaligned body.

— Daniela Gitlin, M.D., Plattsburgh, NY


No surgery! Can you imagine?!

I am so grateful we were put in the same place so I could benefit from this pain-free way of living. The depth and breadth of this presentation is by far the best I have ever seen.

You have mastered the art of communicating the information. Just by the common sense of its architecture, the body becomes the star! Thank you again and again!

— Mia Flato, Portland, OR


I highly recommend this course for everyone.

“I have experienced a number of body work modalities but in this workshop I learned numerous new and/or better ways to maintain a healthy musculo-skeletal system into old age. 

— Ann Ostling, Queens, NY


In spite of a lengthy yoga practice, I was still in pain.

Kathleen seemed to have a new approach, so I signed on. This has been the most valuable workshop I have ever taken, and I hope it will be repeated here at Omega next year. Everything immediately made sense and I have been feeling an enormous release from my chronic pain.

— Nancy Cavanaugh, New York, NY


Excellent!! The biomechanics of the course, coupled with her passion and grace made this the best!

"I encourage more courses from her for she inspires easy, wonderful learning.

— John Metcalf, Ph.D, M.D., Pittsburgh, PA


I hope Kathleen Porter's work becomes essential training for everyone at every stage of life.

After years of studying various kinds of bodywork in order to correct my scoliosis, in these 5 days, I’ve learned profound yet simple, easy to apply tools that have virtually relaxed my spine and posture almost overnight. This information should be essential training for all spiritual centers, including Omega staff, teachers and students alike. How can we grow spiritually and psychologically without understanding how to relax, let go, and comfortably inhabit our bodies—our vehicles throughout this life?! If this training was incorporated into public schools and yoga training, our society would discover a whole new comfort and ease with ourselves. This was an excellent workshop. Thank you!

— Sarah Smucker, Orville, OH


I would recommend this course to everyone.

“Kathleen’s presentation was excellent. She was approachable and very informative, organized and articulate. Very interesting! I will use this on a daily basis to improve my alignment and help avoid future problems.

— T. Nicholas, Jopin, MO


Kathleen's teaching is revolutionary. She states a case that could change the Western world (and should!)

The way she presents things is very inviting, comprehensive, and she never leaves a stone unturned. She is non-judgmental and answered every question with profound wisdom. Thank you!

— Patra Conley, Portland, OR

I cried when I realized I could really feel better.

After two back surgeries I was still in almost constant pain. I thought I was fated to be this way forever. I didn’t see much point in doing this because nothing else I had tried did much good, but my husband insisted after meeting Kathleen. Kathleen showed me how I could straighten my spine and take pressure                                off the areas of pain.

— Tracy Maddox, Portland, OR


I have been able to get in touch with my body over the past 7 weeks.

The various exercises have helped me at work, at home, during exercise (walking, stretching, Tai Chi)             and even sleeping.

— John Hoover, Portland, OR


I will never again have to trade pain for growing flowers.

I can’t thank you enough! I worked in my yard all day yesterday and felt energized afterwards                      instead of stiff and sore.

— Lily Underwood, Beaverton, OR


It works everytime.

The only thing hard about this is remembering to do it all the time, but then familiar old aches return to remind me to pay attention. 

— Bill Underwood, Beaverton, OR


I like knowing that I’m in charge of how I feel.

“I have had scoliosis for forty plus years. I’ve always dealt with it through massage and stretching exercises.  Once I was in my fifties the pain just got worse and harder to manage. In addition, I had begun to develop arthritis pain and was sometimes in excruciating back pain. Nothing I tried helped for very long. Learning how to begin to equalize the left and right sides of my body and straighten out my very distorted spine has helped so much in how I feel. I know I’ll never straighten it out completely at my age,                                                         but the instructions are very useful. 

— Marjorie Winston, Seattle, WA


A lot of tension that I experienced on a daily basis is gone!

My husband is thrilled that I don’t bug him for neck massages every day like I used to. Since learning how to stack up my bones, a lot of tension that I experienced on a daily basis is gone! And whenever I start getting tense or sore, I just stop and take the time to notice where I’ve gone astray and can almost always bring myself back to being comfortable again. Thank you many times over!

– Lynnette Holzer, Pahoa, HI


If my back starts to hurt, I know what to do before it becomes a big problem.

“I wish I (had) met Kathleen before my back surgery. I learned how to relax my back.  This has helped me a lot. Thank you very much.”

– Teruo Takata, Keaau, HI


Just the sleeping exercises alone have helped so much. I wake up in the morning with no neck pain!

Even my regular headaches have been helped by this new way of sleeping. On top of that, my knock knees (maybe not as knocked anymore!) don’t hurt now when I walk down steps and my back feels better. If I have to stand for a long time, I can do it without my back hurting.

– J.D. Goldman, Vancouver, BC


I’ve not only improved my sciatica problem, but transformed my yoga practice, as well.

Who would have guessed that such small and simple adjustments could make such a big difference?  I feel like I’m getting younger in significant ways!”

– Kit Lawson, Portland, OR


This was a very enjoyable and rewarding course.

It was conducted with grace, wit and good will. I have learned from insights generously shared. I would gladly come back again! Thank you!

— Leo Blokar, Orville, OH



Kathleen Porter's insights about skeletal alignment

are destined to change the way we think about

and inhabit our bodies.


Christiane Northrup, M.D.

Bestselling author of Women's Bodies, Women's Wisdom


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