Happy Joints
THE YOGA FOR ARTHRITIS HANDBOOK
second edition
KIM M c NEIL B.Sc. C-IAYT
Certified Yoga Therapist
Happy Joints: The Yoga for Arthritis Handbook 2nd Edition
by: Kim McNeil
layout and design by: Susan Stephen, Window Box Art & Design photography by: Kim McNeil and Voyager Photography
back cover illustration by: Janice Blaine additional photography by: Noah Fallis
Find Kim on the web at: kimmcneilyoga.ca
Copyright 2018 Kim McNeil.
Notice of Rights
All rights reserved. No part of this book may be reproduced or transmitted in any form by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of Kim McNeil. For information on getting permission for reprints and excerpts, contact:
Notice of Liability
The information in this book is distributed As is, without warranty. While every precaution has been taken in the preparation of this book, the author shall not have any liability to the reader with respect to any injury or loss alleged to be caused directly or indirectly by the instructions contained in this book. Always consult your doctor before beginning any treatment or exercise routine.
First Printing Printed in Canada
ISBN: 978-0-9921448-1-4
This book is dedicated to all those whose resiliency help them face physical and mental health challenges every day.
To all of you living with arthritis. May you always feel like you belong,
on and off the mat, and may you use yoga to live a stronger, more content, and more confident life.
Thank you
To all those who shared their experiences of living arthritis with me, thank you.
My extended Cancervive famil y , for showing me no matter what the body throws at you, you can always use movement and laughter to get to where you want to go. Its been a pleasure to teach you!
Margot Loveset h , for her mentorship and friendship. She taught me to question and rethink my beliefs and helped make me a more curious person and teacher.
Joann Kalantzi s , for her friendship, guidance, and wisdom, things I feel very fortunate to have in my life.
Susi Hatel y , for her yoga therapy and business teachings. Thank you for showing me the importance of finding my own voice. You helped me learn the importance of putting my work on paper to help others.
My student s , you make me a better teacher every day.
Seth Godi n , who always preaches to do work that matters and then to ship!
Chewbacca the ca t , my feline friend who never passed up an opportunity to test drive
yoga props or meditation cushions. If you find yourself more comfortable and cozy
in a pose, its because she vetted the props very, very carefully. Excuse the pet hair.
Susan Stephe n , for her never-ending support, encouragement, advice, and friendship. Her dedication to this book helped keep the project going. She not only designed the second edition of this book but she was also my biggest cheerleader along the way. She believed in me and in my work even when I didnt.
contents
The Story
Fundamentals
Joints
The Lower Body Feet and Ankles Knees
Hips
The Spine
The Upper Body Neck
Shoulders
Hands and Wrists
The Mind
Pratyahara
Breath Awareness
Seated Breathing
Prone Breathing
Supine Breathing
Meditation
Appendix A: Props
Appendix B:
How to Get Up and Down From the Floor
Appendix C:
Sun Salutation Variation
the story
I had heard too many stories about how arthritis had affected the quality of life of my family, friends, and students. They told the same story: they went undiagnosed for years, they felt older than their age, and they had given up doing the things they loved. Many felt frustrated that other people didnt understand what they were going through. They felt controlled by their arthritis and planned their days around avoiding pain. When it came to yoga, they felt there werent any options that worked for their bodies.
I knew yoga could help with the pain, stiffness, stress, and depression that goes along with arthritis. I had heard testimonials from strangers about how my yoga had helped them feel human again. I saw the changes that were made in my students bodies. I decided there should be a resource just for them, something they could use at home every day. I wanted this resource to help those with arthritis practice yoga safely without holding them back.
Most importantly, I wanted to give them something that would empower them through yoga
to feel more capable and confident.
I hope this book does what I had hoped it would: help those living with arthritis feel better and, ultimately, live a happier life.
Heres to happy joints,
how to use
this book
First off, buy the book. If you cant buy it, beg, borrow, steal.
Start by reading the section called Fundamentals. Read it out loud. Write it down. Share it with a friend. Do whatever it takes to memorize it. Theres no quiz at the end but learning the fundamentals of yoga therapy for arthritis is the key to getting the most out of your new yoga practice.
The book is divided up by body part. Start by turning to the section of the book that focuses on the area or areas of the body where you have symptoms.* For example, if you experience hip pain or your hips are tight, head to: The Lower Body: Hips.
Each chapter gives you a sequence of modified yoga poses and variations that will help you gain strength, improve your mobility, and build your body awareness. Follow the practice principles for every sequence.
The sub-sections called Evolution are for those who want to dig deeper. Here, I give you advanced variations and full poses that build upon the basics. Dont skip the fundamentals! Often the simple poses are the most challenging, both physically and mentally. Less is more, as I like to say.
*Pro tip: Remember that an area of the body can be helped by working in OTHER areas of the body. For example, if your spine is fused and immovable, focus instead on improving the mobility in your hips and shoulders. Or, if your have arthritis in the hips and rotation is not advised, focus on your spine.
