Yoga For Joint Pain

K I S H OR CHA ND RA

CO URS E H A ND BO O K
 Contents

L E S SO N 1 Yoga and mobility

L E S SO N 2 The back - part 1

L E S SO N 3 The back - part 2

L E S SO N 4 The back - part 3

L E S SO N 5 Shoulders and neck

L E S SO N 6 Wrists and elbows

L E S SO N 7 Hip movement

L E S SO N 8 Hip strength

L E S SO N 9 Knees

L E S SO N 1 0 Ankles and toes

L E S SO N 1 1 The game plan

2 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 3

 LE S SO N 1

Yoga and mobility

What is yoga and how can we utilise it to bring

balance throughout our body? In this session, we
discover the real meaning of yoga and the benefits
of daily practice.

DID YOU KNOW?

The word ‘yoga’ means union! It comes from the
sanskrit word ‘yuj’ which means to yoke together
or to unite. Therefore, the meaning of yoga is to
unite the body, mind and soul or unite ourselves
with God.

4 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 5

 LE S SO N 2/ 3/4

The back
Part 1, 2 & 3
Did you know that the back moves in 6 different ways?
In this three part session, we explore the movement of
flexion or forward-folding, extension or back-bending,
lateral flexion, or side-bending, and rotation

REFLECTION
The Spine
There are three sections to the spine. The upper
Which of the back movements do you
seven vertebrae are called the cervical (in the
find yourself doing the most through the neck), the middle twelve are called the thoracic
week? (in the torso) and the lower five are called the
lumbar (the lower back).
How can you schedule in yoga practice for
the back, to help strengthen your spine Flexion and extension movement covers all three
when making those movements? of these spinal sections and lateral flexion, done
correctly, allows us to maintain a healthy spine.

6 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 7

 LESSO N 5

Shoulders and neck

The shoulders and neck are both intimately connected to

what is going on in our back. Explore mobility movements
and yoga practice to help engage your shoulders and neck
in supporting your upper spine.

“The way we do things REFLECTION

with our arms are going

to affect what happens Many of us slouch our shoulders and neck.
What can you do to constantly remind
with our shoulders and yourself to sit or stand with a better

neck .” shoulder and neck posture?

8 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 9

 LE S SO N 6

P.A.I.L.’s & R.A.I.L.’s

Wrists PAILS & RAILS are isometric loading tools that stretch and
contract the muscle acquiring new active ranges of

and
motion while teaching your nervous system how to control
and produce force in or use that new range of motion.

elbows 1 P.A.I.L
Progressive angular isometric loading

This is the first contraction which creates

tension in the muscle that is being loaded/
stretched.

Did you know that pain in the shoulders and neck can be
addressed with the wrists and elbows? Discover how we can
cure pain in the area of our wrists, elbows and beyond.
2 R.A.I.L
Regressive angular isometric loading

This is the second contraction of the tissue that

is shortened to achieve a new range of motion.
You can think of this as actively pulling yourself
into the new range of motion.

10 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 11

 LESSON 7/8

“The hips are an important

joint - it is the center folding
of the upper and lower body.” Hip movement/strength

The hips are the biggest and most important joint of the body.
In these lessons, explore the importance of the hips and the
different kinds of movement it gives us. Discover hip mobility
exercises that will strengthen and allow for greater stability of
the whole body.

TA K E AC T I O N

When carrying out the practice

lesson, note down 3 of the most
difficult movements and focus on
these areas to gain more range.

12 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S H O R CHAN D RA 13

 LE S SO N 9

Knees
Most people struggle with knee pain
compared to other joints. In this lesson,
we discover how we can strengthen
the knees to live a more active and
har monious lifestyle.

DID YOU KNOW? “The knees and hips have a

For every pound you weigh, your knees receive reciprocal relationship. We can
four times the amount of stress.
Yoga also helps to balance our physical weight,
observe one of them when the
giving relief to our joints. other is experiencing pain.”

14 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 15

 LESSO N 1 0

Ankles and toes

“The feet tell a
story - the shape
Do your ankles and toes allow you to bend down easily?
Do you face any sort of pain in your feet? Explore the
of our heels,
different areas of the feet, from the ankle to the toes, whether we
and exercises to keep you on your feet for longer. have high or low
arches, flat feet
or the calluses
we’ve developed
REFLECTION over time all tell
Take notice of any pain you feel around your
a story of how we
feet. What type of shoes do you wear often? hold weight.”
How long do you stand on your feet daily?
How much weight do you put on your feet?
What other causes could there be for any
pain between your ankles and toes?

16 YOGA FOR JO I NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S HO R CHAN D RA 17

 LESSON 1 1

The game plan

In this final session, we learn to implement a game plan by
bringing together the knowledge and practice from previous
lessons. Give yourself the freedom of movement, flexibility
and see yourself thrive with your new body.

REFLECTION

What have you learnt about your

own body throughout this course?

What steps can you take to help

give mobility and strength to each
of your joints?

18 YOGA FOR JOI NT PA I N | KI S H O R C H A NDR A YO GA FO R J O I N T PAI N | K I S H O R CHAN D RA 19

 Yoga For
Joint Pain
KI SHOR CHA NDRA

20 HEAL WITH SOUN D | JAHN AV I HAR R I SON

www.vanischoo l .co m