The Barry Method

Yoga and PilatesStrength/Resistive Training

Barry Method Certification

• Introduction• Module 1• Module 2• Module 3• Module 4• Module 5• Module 6• Practical Barry Met

hod Exercises• Conclusion

The Barry

Method

Gravity Sliding

Yoga Pilates

Muscle Memory Contact

Introduction

Restlessness and discontent are the first necessities of progress.

Thomas Edison

Introduction

The Barry Method is based on– Yoga and Pilates– Muscle Memory Contact ™ • Active connection of mind to muscles• Created by Colette Barry

– Breath work, proper form and deliberate motion are crucial

– Wall work and the Gravity Machine are used to take advantage of the Rebounce Effect

Introduction (Continued)

Your Role as an Instructor:– Inspired Support and Informed Guidance for your

students– Challenge students physically and mentally– Teach students to “communicate with muscles” as

part of the natural language of the body– Help students turn back the clock of aging by

embracing the wisdom of the Youthful Spine and Breathwork

Seven Sacred PrinciplesFavorable Attitude

Youthful Spine

Breathwork

Engagement Muscle

Memory Contact

Power of Grounding

Asana Lockdown

Module 1:

Favorable Attitude

Yoga is the perfect opportunity to be curious

about who you are. Jason Crandell

Favorable Attitude

• Favorable attitude is the state of thinking the extraordinary, and living the exceptional by erasing negativism and doubt.

• Yoga is a wonderful vehicle in helping us experience this liberating state of mind.– A positive attitude gives you the strength to be true to yourself.– Your mind and body learn to tune into the powerhouse of

where your inner potential resides. – ‘Step into’ a higher place when you ‘step onto’ the mat,

because when you do, you release all of the negative thoughts and emotions that oppress and debilitate you.

Countering the Culprits of Aging

• Immobile Thoracic Spine– Leads to Kyphosis / Dowagers’ Hump

• Weak Pelvic Floor– Gravity and improper exercise = weakened

muscles– A toned pelvic floor acts as a springboard for the

upper body– The Barry Method includes unique, specific

exercises to quickly regain pelvic tone

Countering the Culprits of Aging (Continued)

• Poor Feet: Foot Issues Create Body Issues– Stiff toes lead to a stiff spine– Youthful feet: pliable, toned,

evenly distributed and flexible– As feet loosen, the body heals

• Exercise of the feet is a crucial part of your asana

Spreading the toes into the floor

strengthens bones and stretches muscles and ligaments.

Review: Module 11. List the 7 Sacred Principles of the Barry Method. Favorable Attitude, Youthful Spine,

Breathworks, Engagement, Muscle Memory Contact, Power of Grounding Asana Lockdown

2. What are the three Aging Culprits?

Immobile Thoracic Spine, Weak Pelvic Floor, Poor Feet

3. What ways does the Barry Method correct this?

Loosen spine, strengthen “pelvic springboard”, repair feet

Module 2:

Youthful Spine

Yoga is the fountain of youth. You’re only as

young as your spine is flexible.

Bob Harper

The Normal Spine• The three natural curves of the

spine act as a shock absorber.– Cervical- 7 vertebrae– Thoracic- 12 vertebrae– Lumbar- 5 vertebrae

• A healthy spine is capable of bending 90 degrees forward, 30 degrees backward and 30 degrees laterally (sideways). By the time we turn 40, many of us have lost more than half of this range.

Cervical Curve

Thoracic Curve

Lumbar Curve

The Power of the Spine

• In yoga, the spine is referred to as Brahma Danda, which literally means “the walking stick of God”. – The spine is the vehicle through which the power

of the universe manifests in human form.– Through sushumna nadi, the central column of the

spinal cord, kundalini force rises from dormancy at the base of the spine to the crown of the head.

– A vertical spine is thus crucial in meditation.

The Healthy Spine

• A healthy spine allows the blood supply to freely transport nutrients and oxygen to all organs and tissues throughout the body

• When the spine is mobile, it allows all of the joints in the body to maintain a healthy range of motion. An immobile spine leads to limited motion, aches, pains and even arthritis.

• A healthy spine allows the muscles to function at their fullest capacity.

Thoracic Issues

• Thoracic Curve = Fulcrum of the Spine• Thoracic Mobility is hindered by:– Gravity– Locked shoulder blades– Weakened back muscles (Trapezius, Erector Spinea

and Latissimus Dorsi )

Shoulders and Shoulder Blades

Misaligned Shoulder Blades• Weak Back Muscles• Slouched Upper Body

Aligned Shoulder Blades• Scapulas towards

middle of back• Pulled down by:• Trapezius• Lower Trapezius• Erector Spinae• Latissimus Dorsae

Achieving Proper Posture• Pull shoulder blades

together and down• Visualize tips of

scapulas moving towards “X”

The Five Barry Method Anchors

1. Heart Point

- Anterior Center of Sternum - Crucial role in aligning body

2. Scapula Point

- Base of the scapula - Engaged by drawing scapula down and in

3. Pubic Point

- Anterior of the pubic bone - Tipping the Pubic Point forward relaxes lumbar regeion

4. Chin Point

- Seals all other points - To apply, lower the chin towards the chest allowing a fist-size space between chin and neck

5. Focal Point

When other points are aligned, focus inwardCauses mind to connect to muscles

The Five Anchor Points are

guidelines, acting as stakes to anchor

the body and shift it back into proper

alignment.

Mountain Pose

• Stand with back to wall• Raise arms and touch

fingernails to wall.• Maintain Anchor 5.• Keep shoulders drawn

together and down towards the low back.

• Chest open.

Pelvic Stabilization 1• Lie on your back and bend your knee

into a 90 degree angle. Keep your knees close to your chest. Place your hands on your ribs.

• Align your body into the Focal Point (Anchor 5)

• Relax and inhale. Exhale as you extend one leg away from your chest with your knee bent. Avoid arching your back or rocking your hips.

• Lower your foot to the floor. Feel your stabilizer muscles working to maintain a neutral spine.

• Inhale again. Exhale and bring your knee back to your chest.

• Repeat this exercise four times on each leg.

Pelvic Tilt with the Toe Bar• Sit at the top edge of the gravity board

with your hands on the Toe Bar.• With your chin tucked, rock tail bone

toward the Toe Bar and draw navel to spine.

• Lean back keeping arms straight and shoulders away from the ears.

• Begin to un-rock pelvic and allow the gravity board to slide away from the Toe Bar keeping arms straight.

• Extend the tailbone to the opposite direction and position body into a flat back with hands on the Toe Bar.

• Pause and then begin to reverse back to the starting position keeping arms straight and chin tucked in throughout the entire routine.

Review: Module 21. What are the Five Anchors? Demonstrate and Describe Each One.

Heart, Scapula, Pelvic, Chin and Focal

2. What are the three curves of the thoracic spine?

Cervical, Thoracic, Lumbar

Module 3:

Breathworks

Respiration being disturbed, the mind becomes

disturbed. By restraining respiration, the Yogi attains

steadiness of the mind. Hatha Yoga Pradipika

Yogic Breathing• Conscious breath encourages conscious action and conscious living. • Yogic Breath:　

– Releases acute and muscular tensions around the heart and digestive organs.– Helps respiratory illness sufferers (like asthma and emphysema) to overcome the

fear of shortness of breath. It actually increases lung capacity. – Encourages proper nervous stimulus to the cardio-vascular system. – Reduces emotional and nervous anxiety. – Improves detoxification through increased exchange of carbon dioxide and

oxygen.– Amplifies the auto immune system by increased distribution of energy to the

endocrine system. – Calms the mind and integrates the mental/physical balance.– Contributes to both vitality and relaxation.

• The full yogic breath is the basic building block of the powerful yoga breathing techniques called Pranayama in Sanskrit.

Reprogramming The BreathStep 1: Abdominal Breathing

• Observe the breath and note the movement of the abdomen.

• Deepen, lengthen and extend that movement, without moving the chest.

• Continue for 20 breaths and then rest.

Step 2: Thoracic (Chest) Breathing

• Observe the breath and note the movement of the chest.

• Deepen, lengthen and extend that movement, without moving the abdomen.

• Continue for 20 breaths and then rest.

Step 3: Full Yogic Breathing 　

• Combine Abdominal and Thoracic Breathing:

• First inhale by filling the abdomen, then continue to fill the chest.

• Reverse to exhale. This is 1 full yogic breath.

• Continue for 10 rounds.

The yogic breath is as a continuous wave like pattern – as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation.

Ujjayi Breath• Ujjayi Breath is the basic breathing

technique in the Barry Method • The effects of the ujjayi are

threefold:– The breath is warmed when

breathing just through the nose, thus warming the lungs, which warms the blood, which warms the body.

– The sound and sensation of ujjayi helps in maintaining awareness of the breath flowing with steadiness, ease, and balance.

– The rhythmic sound of ujjayi helps to calm the nerves and create a quieter internal practice.

• Inhale and exhale deeply through the mouth.

• On the exhales, begin to tone the back of the throat, slightly constricting the passage of air.

• Once you are comfortable with the exhale, begin to apply the same toning of the throat to the inhales. This is where the name of the breath comes from. It sounds like the ocean.

• When you are able to control the throat on both inhale and exhale, close the mouth and begin breathing through the nose. Apply the same toning to the throat. The breath will make a loud noise coming in and out of the nose. This is Ujjayi breath.

Review: Module 31. What are the benefits of Yogic breath? Calms the mind and integrates the

mental/physical balance.

2. Explain the three forms of Yogic breathing:

Abdominal, Thoracic and Full Yogic Breathing.

Module 4:

Engagement

When meditation is mastered, the mind is

unwavering like the flame of a lamp in a windless place .

Bhagavad-Gita Gita

Engagement: Key to Proper Asana

• “Engagement” is the application of isometric (static) contraction to muscles, without visible movement in the joint.– Isometric exercise is extremely powerful and effective in

elongating and strengthening muscles.– Applying isometric muscle contraction helps build and tone

muscle tissue without fatiguing or damaging muscle fiber• To engage your muscles, first position your asana in

proper alignment; then gently contract the muscles that are involved in sustaining the asana such as your leg, or arms or torso.

Benefits of Engagement• Cleans muscles of toxic buildups• Builds muscle tissue without fatiguing• Reinforces proper joint alignment (Overall results allow the body to

heal in a balanced and natural state reproducing energy and vitality.)• Stimulates muscle memory (The foundation where “reconstruction”

of proper body alignment begins.)

By applying isometric engagement or isometric contraction, muscles are contracted in their natural state, which reinforces proper joint alignment.

Bandhas (Root Locks)

• Bandhas are interior body locks used in yoga• Bandhas increase physical strength, develop muscular

control and support your spine.• There are four Four Bandhas used in the Barry Method:

– 1. Pada Bandha– 2. Mula Bandha– 3. Uddiyana Bandha– 4. Jhalandara Bandha

• When all of the bandhas are activated at the same time, it is called Maha Bandha, the Great Locks.

1. Padi Bandha / Foot Lock• When you root down

from the top of your thigh bones down into your feet, the muscles in your calves and thighs engage.

• This causes an upward pull on the arches of the pada bandha and creates expansion through the joints.

2. Mula Bandha / Pelvic Lock

• 1st “interior” body lock, used to control the flow of energy

• Activate by drawing the pelvic floor upwards towards the navel

• Pubic floor = Space between tailbone and pubic bone.

3. Uddiyana Bandha / Abdominal Lock

• 2nd “interior” body lock, used to control the flow of energy – can be used independently or with Mula Bandha

• Massages and cleans the abdominal organs

• To Engage:– Sit in Rock Pose– Exhale, then “false inhale” (draw

up abdomen without taking in breath)

– Contract the belly under the rib cage – draw muscles upward and inward

4. Jhalandara Bandha / Throat Lock

• 3rd and final “interior” body lock, used to control the flow of energy – can be used independently or with Mula and/or Uddiyana Bandha

• To Engage:– Sit in Rock Pose– Inhale about 2/3, and hold – Drop the chin, then draw the

chin back so the neck is not roundedMaha Bandha – The Great Lock

Using the Bandhas

Using all your Bandhas allows you to create an internal force to move your body from one asana to

the next throughout your flow. Effortlessly.• The Bandhas are tools that can be variously

engaged to support different energetic actions in the practice.

• A full Uddiyana Bandha restricts the breath, rather it should be used as a light and energetic lifting.

• Similarly, the Muja Bandha should draw energy into the core of the body, rather than creating pelvic tightness.

Pelvic Rock– Lay upside down on the

inverted slant board. – Begin to rock your legs and

hips over your head with your knees slightly bent. Use your exhalation and ujjayi breath to lift your hips off the board.

– Keep the rest of your body relaxed. Keep your chin tucked in.

– When exerting force in your practice, you will exhale.

Backbend Pelvic Floor Lift

• This will allow you to use the Mula Bhanda to create the necessary transition force.

• Do this exercise 2 times on each side while working with your breath to move.

Armpit to Hip• Lay supine on the board with feet

on the board. Engage body in Anchor 5.

• Hold handles with rope to side of body. Have thumbs to body. Draw armpit to hips allowing your chest to open.

• Raise hands up to shoulder level then lower, keeping your shoulders away from your ears and drawing the blades together and down as in Anchor 5.

• Continue raising and lowering your arms. Bring your armpit to your hips when in the starting position.

Review: Module 41. What is engagement and the benefits?

Engagement is the final step in applying a solid asana. By applying engagement, muscles are contracted in their natural state, which reinforces proper alignment.

2. Name and describe the Four Bandhas and Ujjiah Breath ?

Pada Bandha, Mula Bandha, Jhalanara Banda, Uddiyana Bandha. During Ujjayi breating you can direct this powerful breath stream to the parts of your body that demand it.

3. Explain what you felt in the bandha exercise and how to contract the bandha in a Backbend Pose ?

Using all of your bandhas allows you to create an internal force to move your body from one asana to the next effortlessly.

Module 5:

Muscle Memory

Contact™

Muscles are in a most intimate and peculiar sense the organs

of the will. G. Stanley Hall

Muscle Memory

• Muscle memory is the body’s amazing ability to “remember” a repetitive muscular movement.

• To use muscle memory to improve asanas:– Achieve correct alignment briefly– Imprint the feel of correct alignment in your mind– Use that imprint to train your muscles in the

correct pose

Barry Method: “QAA”

QuickHold the pose

for a brief moment

AccurateAgree to absolute

alignment

AffirmAffirm the

correct alignment

Cues for Muscle Memory

• Each student processes information differently• In order to cement learning, use multiple cues

to imprint muscle memory:– Visual– Audio– Tactile

Nine Teaching Techniques for the Barry Method

Speak with confidence and

authorityUse eye contact

Seal each positive asana with a deep

steady breath

Praise correct alignment with

enthusiasm

Demonstrate to them what “looks”

correct and how they look doing it

Provide visual demonstrations

Touch helps clients physically feel

what muscle to contract.

Save them the trouble of

“finding” it.

Review: Module 51. Explain Muscle Memory Contact.

Muscle memory contact is using the brain to engage the body’s natural muscle memory to more quickly learn correct asanas.

2. Describe the Q.A.A. Quickly hold pose, Accurately confirm alignment, Affirm correct alignment.

3. What types of cues should be used to prompt muscle memory?

Visio, Audio and Tactile tools should be used.

4. Explain teaching techniques for the Barry Method.

Speak with authority, Use eye contact,Seal each positive asana with a breath,Praise correct alignment ,Provide visual demonstrationsTouch helps clients physically feel what muscle to contract.

Module 6:

Grounding

Grounding is a process of diverting one’s scattered forces into one powerful

channel . James Allen

Grounding

• Grounding is a process of consciously rooting your physical body to the earth

• This acknowledgement of the physical surface you are on provides many benefits:– Increased Focus– Mental Clarity– A sense of control

Energy Created by Grounding

• Grounding produces the “rebounce effect”

• The “rebounce effect” is an expression of Newton’s 3rd law.

• The effort applied in pressing down through the feet is returned as energy drawing up the body.

• In “rooting down”, muscular engagement is stimulated and space is created in the joints – this expansion is useful in advanced asanas.

For every action there is

an equal an opposite reaction.

Isaac Newton’s 3rd law of motion.

Asana Lockdown

A Checklist for Asanas:1. Lock abdominal core, navel

inward and upward (Bandhas).

2. Draw shoulder blades toward center and downward.

3. Engage and energize muscles in arms and legs.

4. Gaze, gently toward focal point.

5. Breathe steady and focused.6. Balance your center.7. Liberate and let go.

• By following a checklist, a powerful, effective asana is insured.

• This list will vary somewhat by pose.

• By repeatedly reviewing the checklist while you refine your pose, a more powerful yoga practice is achieved.

Grounding Effect Exercise• Lie on the board facing the wall with

your body approx 2 feet away from the wall. Curl your chest to your knees.

• Holding onto your left knee, extend your left leg to the wall placing your left toes on the wall.

• On exhalation, return your left leg and stretch your right let to the wall gently placing your right toes on the wall.

• Be certain to maintain an engaged core the entire cycle. Feet are to lightly touch the wall keeping foot sustained.

Spinal Rotation• Sit tall at the base of the

machine in the five anchor position.

• On exhalation, place right hand on the wall while pivoting the torso and placing the left hand on the board.

• Be sure to sit tall and drop shoulders away from your ears.

• Gaze eyes to the resistance rail.• On exhalation, repeat to the

opposite side, using the wall and gravity board to support and engage muscles.

Pilates Principles Used in Asana Lockdown

• Trunk stabilization (armpits)- deep abdominal transverses, and internal and external oblique.

• Scapula stabilization (mid-back muscles)- lower trapezius, serratus anterior and rhomboids.

• Hip stabilization (buttocks)- pull up through the inner thighs and pelvic floor muscles.

Abdominal Scoop with Wall and C Position Exercises

• Lie on your back with your feet touching the wall (or toe bar) and your knees slightly bent. Inhale and raise your hands over your head.

• On exhalation bring your arms to your side, lift your head and tuck your chin to your chest.

• Begin to lower your navel to your spine in the abdominal scoop,

• Hold this position while maintaining an abdominal scoop. Your shoulder blades should be off the board with only the tips of the blades touching the board.

• Maintain this position for three steady breaths.

• Breathe in. On exhalation, slowly lower your body one vertebrae at a time.

• Use the wall or Toe Bar to keep your hips and pelvis stationary. Rely on your abdominals to lower your body. Return to your neutral spine.

Review: Module 61. Explain the "Rebounce Effect”.

Energy recovered from grounding is channeled back into each asana – based on “for every action there is an equal and opposite reaction.”

2. Explain the Power of Grounding.

Grounding provides mental clarity, focus, and a sense of control.

3. Identify the Pilates principles used in Asana Lockdown. Trunk stabilization, Scapula stabilization,

Hip stabilization

4. List all the Barry Method Asana Lockdowns?

Lock abdominal core, navel in/upward.Draw scapulas toward center and down..Engage + energize muscles in arms and legs.Gaze, gently toward focal point.Breathe steady and focused.Balance your center.Liberate and let go.

Muscle Review

and Additional

Asanas

Pelvic Girdle and Thighs

• Iliacus - flexes and rotates thigh laterally as above

• Psoas major - flexes, adducts thigh • Pectineus

Hip (Pelvic) and Thigh

& Feet

• Gluteus maximus - rotates thigh laterally • Gluteus medius - rotates thigh medially • Tensor fasciae latae - flexes, abducts thigh • Adductor longus/magnus - adducts thigh

Gluteus

Pelvic Girdle and Thighs

• Biceps femoris - extends thigh and flexes leg • Semitendinosus – flexes leg• Semimembranosus - as above• Gracilis – adducts thigh• Sartorius - rotates leg laterally • Tibialis anterior - dorsiflexes foot • Extensor digitorum longus - extends toes • Peroneus longus - everts foot, plantar flexes foot • Gastrocnemius - plantar flexion, "standing on

toes,‖ flexes leg • Flexor digitorum longus - flexes toes, inverts foot

Hamstrings

Barry Method Yoga – Standing Asanas

• A Yoga Asana is simply a pose – the term actually means “seat”.

• Standing Poses - Tadasana – Used as warmup or as starting position for other

pose– Strengthens legs, opens hips and improves

balance

Standing Asanas

Mountain Pose• Stand with your feet planted

to the ground and align the body into Anchor 5.

• Lift kneecaps to hips and engage thigh.

• Press hands together firmly drawing shoulders away from ears. Breathe steady.

Extended Mountain With Pole • Stand with your back toward

the wall and hold rod in hand with hands over head.

• Reach arms high with fingernails touching the wall. Plant your body into Anchor 5.

• Keep your body grounded while allowing your arms to rise from your hips to your small finger. Breathe steady.

Mountain Pose, Arms Stretched • Stand in the Mountain Pose

and maintain Anchor 5.• Place fingers lightly behind

head and raise elbows toward back of shoulders.

• Keep chest open and shoulders down.

Barry Method Yoga – Seated Asanas

• Seated Poses - Dandansana – Useful for practicing breathing exercises– Often used as warmup or as starting position for

other pose– Improves posture, opens hips.• Use a blanket or towel to rotate hips forward when

sitting on the floor, to improve spine alignment.

Seated Asanas

Basic Dandasana • Sit on the board on mat. • Place your feet on the wheel or wall

lifting you spine up toward the ceiling. • Press your fingers behind your hips and

lift your spine higher without bringing your shoulders up to your ears.

• Rotate your hips forward and tailbone posterior.

• Apply the Anchor 5 while lifting your Bandha keeping your legs firm.

Seated Arm Pull• Sit on the gravity board and hold the

rope handles. • Extend legs strong and lift spine to

ceiling. • Pull handles down while opening chest. • Apply the Anchor 5. • Use back muscles and sides of torso to

maintain arms to the sides.

Seated Asanas 2

Leg Squat, Extended Arms • Sit low on the gravity board or on

a yoga block. • Squat legs while stretching spine

to ceiling. • Have fingers gently behind the

head while applying Anchor 5 • Rotate hips forward and engage

into the back muscles.

Seated, Feet in Straps• Support feet in straps and sit in a

scooping position. • Pull navel to the back of the spine

and round the back with chin tucked in. Have arms floating to the sides.

• Bend knees and balance body using the core and upper torso.

Trunk

• Rectus abdominus - tightens mid-line in defecation • External oblique - compresses abdomen • Internal oblique - compresses abdomen • Transverse abdominus - compresses abdomen

Trunk

• Diaphragm - inhalation, increases volume of the thoracic cavity

• External intercostals - elevates rib cage in inhalation • Internal intercostals - depresses rib cage • Pectoralis minor - moves scapula anteriorly, elevates

rib cage

Thoracic- Deep

Trunk

• Pectoralis major - Adducts arm • Serratus anterior - Abducts scapula, elevates ribs.

Thoracic- Superficial

• Trapezius - upper div. elevates clavicle• Levator scapulae - elevates scapula • Rhomboideus - adducts and fixates scapula • Latissimus dorsi - draws arm back • Quadratus lumborum - draws torso R and L inferiorly

Back

Barry Method Yoga – Forward Bends

• Forward Bend - Uttanasana – Quiets the mind and encourages a meditative

mindset– Stretches entire back of body– Force of deep breathing / pressure of forward

bends massages internal organs– Maintains and restores integrity of spine.

Forward Bends

Forward Bend- Feet in Straps • Place feet in straps on the Total Trainer,

machine leveled at 3 or 4. • Sit tall and breath in, then out, letting all

the air out as you fold chest to knees. • When folding bring tailbone back to base

of the machine while pulling navel to back of spine to fold deep.

• Reach hands to feet and continue folding with chin tucked in, lengthening spine.

Forward Bend- Chest to Knees Ab Crunch • Lay on board with arms to sides and hands

in handles. • Raise legs to ceiling straight or bend at

knees. Bring chest to knees. Draw arms to side and arm pit to hips.

• Exhale deep and bring navel to spine to raise and lengthen spine.

Forward Bends

Forward Bend with Straps • Shorten rope and have straps in

wrap in hands on the bony surface. • Exhale deeply and fold chest to

knees, reach hands to feet. • Allow tailbone to extend to the

resistance rail while tucking head in and reaching crown of head in opposite direction.

Forward Bend- On Board, Feet on Wall • Sit at base of board facing wall.

Place feet on wall and heel on floor. • Sit tall. On exhale, fold body deeply

brining crown of head to wall and tailbone to resistance rail.

• Extend arms and lean deeply into Forward Bend.

Twist Poses

Standing Wide Leg- Revolving Triangle• Line feet under hips and

shoulders under hands. Position body in Anchor 5.

• Rotate body and reach right hand to ceiling. Allow right shoulder to line up with right hips. Allow entire rib cage to rotate.

• Place right arm behind torso and gaze pass the shoulder. Maintain for 4 breaths.

Sitting Revolver, Against Wall • Sit facing the wall at the edge

of the board. Align body in Anchor 5. Have knees open and hips open.

• Breathe in and rotate bod placing the right hand on the wall and the left arm against the right knee.

• Maintain a tall spine and allow the ribs to rotate.

Locust Pose Revolving at Toe Bar • Sit with legs in locust pose.

Place the right hand on the Toe Bar.

• Sit tall and allow rotate the upper torso placing the left hand on the opposite side of the board.

• Allow the torso to rotate as you gaze over your shoulder.

Twist Poses

Revolving Prayer Pose on Board • Kneel on the edge of the board. Press

toes into the ground. • Raise arms to ceiling to extend spine.

Bring hands into prayer and rotate. • Press right elbow across left knee and

lengthen spine. Keep chin tucked in

Revolving Against Wall • Stand a foot away with your back

facing the wall. Position body in Anchor 5

• Raise hands to ceiling, then place hands forward while rotating body to the right. Keep feet stationary.

• Rotating at the hips, place hands onto wall while standing tall. Gaze eyes to the right small finger.

Shoulders / Arms

• Teres major - adducts arm • Teres minor - rotates arm laterally • Deltoid - flexes and abducts arm • Subscapularis - rotates arm medially • Supraspinatus - abducts arm • Infraspinatus - rotates arm laterally • Biceps brachii - flexes forearm, flexes arm • Brachialis - flexes forearm • Brachioradialis - flexes forearm • Triceps brachii - extends forearm • Pronator teres - pronates arm • Supinator - supinates arm and hand

Shoulders / Arms

Barry Method Yoga – Backbends

• Backbends keep the spine supple and aligned properly

• Backbends bring heat and energy to the spine. • By activating the abdomen, they stimulate the

kidneys, reproductive, and digestive system. • Backbends also open the front of your body,

especially the chest.

Key Points for Backbends

• Rotate the thighs internally. • Never squeeze the buttocks• Posteriorly tilt the pelvis • Create length through the

spine to allow greater spinal extension.

• Focus the backbend in the thoracic spine.

• Create length through the spine to allow greater spinal extension.

• Focus the backbend in the thoracic spine. Add extension of the cervical spine last.

• Draw the lower tips of the shoulder blades in and up toward the heart.

• This adds more expansiveness to the heart center.

• Keep the breath steady and soft.

Technical Attributes for Backbends

Contraction backbends

• The back muscles (primarily spinal erectors and multifidi) concentrically contract to overcome gravity.

Traction backbends

• Muscles in the front of the body eccentrically contract to overcome gravity as in Cobra.

Leverage Backbends

• The arms and /or legs press against an unmovable object (floor, wall or another part of the body), to stretch the front of the body as in a cobra.

Shoulder extension backbends

• Extension of the arms reaquires the scalpula to be stabilized by the rhomboids, lower trapezius, and serratus anterior muscles while the pectoralis major and minor must release.

Shoulder flexion backbends

• Flexion requires the rhomboids, latissimi dorsi, pectoralis major, and triceps to release.

Backbend Poses

Standing with the Board • Stand facing the base of the board and

position body in Anchor 5. Board on top level.

• Raise arms and place right hand on the board extend left hand over head.

• Allow chest to open and draw blades down the back. Let eyes gaze and place the left hand on the board.

• Exhale and use your bandhas to return to standing.

Inverted with Feet Under Board • Lay inverted on the board with head at

the base of the board. • Allow hips to open and stretch feet under

the board. • Keep chest open and rest .

Backbend Poses

Camel Against Wall • Kneel with back facing wall. Have

feet against wall. • Raise arms high and extend right

hand onto the wall while placing left hand on heel of left foot.

• Keep chest open and allow hips to open. Extend head back.

Upward Dog • Rest body on the board with

knees off board and feet on the wall.

• Press hands into the board and lean back into a backbend.

• Allow chest to open and raised. Draw head back and drop blades down.

Barry Method Yoga – Inversions

• Inversions defy gravity:– building character – defeating mental shortcomings– developing confidence against our fear

• Inverted poses also balance the hormones of the body

• Anti-gravity clears toxins from the tissues, cleansing and nourishing, and improves circulation.

• Because the heart must pump stronger, inversions also have an aerobic affect.

Inversion Poses

On Board with Straps • Lay on the board at level 4 with feet in

straps. Allow the spine to stretch. • Raise hands overhead and allow body to

extend. • Take deep breaths and feel the spine

lengthen. Rest for 5 breaths.

Shoulder Stand On Board with Wall • Invert with feet on the wall and shoulders

on the board. • Be sure to allow the weight of the body to

press into the shouldersto stretch the neck and shoulder muscles.

• Extend one foot at a time to the ceiling while supporting other foot on the wall.

Inversion Poses

Plow on Board • Invert body on the board with the wall

2' from the base of the machine. • With the board raised to level 3, flip

feet over your head and place on the wall.

• Let body rest in inverted position putting your weight on the shoulder.

• Bend knees for deeper effect.

Bridge on Wall • Inverted, place feet on the wall. • Let the weight of the body rest on the

shoulder and push hips away from the wall.

• Keep body light and extended.

Conclusion

Points to Remember

• Approach your Barry Method workouts from a place of quiet and calm.

• Review the “Seven Sacred Principles” often and allow them to guide you.

• Do not force yourself – accept where you are on your journey.