Barry Method Certification 1 30 11

The Barry Method Certification Program
2011 Colette and Philip Barry
The Barry Method Certification Program Table of Contents SERIES ONE

Introduction 4-5
Seven Sacred Principles Module One: Favorable Attitude Aging o o o Culprits Immobile Thoracic Spine Weak Pelvic Floor Poor Feet
6 7-9
Module Two: Youthful Spine
10-19
The Spine o Thoracic (Middle Upper Back) Issues o Shoulder and Shoulder Blades o The Healthy Spine
The Five Anchors o Heart Point o Scapula Point o Pubic Point o Chin Point o Focal Point
5 Anchor Poses Pelvic Stabilization Exercises

SERIES TWO
Module Three: Breathworks Benefits of Yoga Breathing Yogic Breath Reprogramming Yogic Breath o Abdominal Breathing o Thoracic Breathing o Full Yogic Breathing 20-23
Module Four: Engagement Bandhas o Pada Bandha o Mula Bandha o Uddiyana Bandha o Jhalandara Bandha
24-33
Ujjayi Breath o o Pelvic Floor Exercises Pilates Poses- Backbends
QAA
SERIES THREE
Module Five: The Power of Grounding Rebounce Effect and Grounding Asana Lockdown o o Pilates Poses- Scooping and C Positions Spine Exercises- Rotation 34-38
SERIES FOUR
Anatomy Review

Pelvic Girdle and Thighs o o o o 39-44
Pilates Principles Yoga Poses- Standing Poses Pilates Poses- Rebounce Exercises, Yoga Poses- Toe Bar Exercises, Mountain Poses
SERIES FIVE
Muscle Memory Contact 45-49
Pilates- Standing Stretches Yoga Poses- Forward Bends 50-57
SERIES SIX
Trunk Exercises o Armpit to Hip o Pilates- Seated Poses Twists
Shoulder Girdle and Upper Arms
58 59-65
SERIES SEVEN
Yoga Poses o Backbends & Inversions
Conclusion
66
Glossary
67-70

SERIES ONE
Introduction
Restlessness and discontent are the first necessities of progress. Thomas Edison Life brings us many challenges that often leave us in a state containing uncertainties and discontentment. This state of flux may not only be mental but physical and, of course, emotional. If we embrace life and if we are passionate about living, then we will always seek progress. Its a healthy motive. With the Barry Method, there is progress. Its taking the centuries old wisdom of Yoga and the tried and true concepts of Joseph Pilates but adding a spin of an un-tapped scientific theory of muscle memory. Seal it all into a concept that fuels its own energy and you have the Barry Method. Yoga and Pilates Yoga and Pilates appeal to people for many reasons. Whether you are seeking physical fitness, core strength, personal stress relief or a lesson in balance, Yoga and Pilates have much to offer.
Colette says, If the foundation is concretely established, then soaring to new heights can be explicitly experienced.
They can be studied and practiced by people of any age and fitness level. Many people like the challenging aspects of Yoga and Pilates that involve concentration and the mind. You are asked to use your whole being when employing these practices and people often find their bodies are not the only thing that changes. Their very lifestyle and personal philosophies are affected. Muscle Memory Contact The Barry Method combines the age-old poses of yoga with the strengthening exercises of Pilates and a concept created by Colette Barry called Muscle Memory Contact . Muscle Memory Contact is an active process of physically and mentally connecting the mind to the muscle in a deliberate way to promote promising and dramatic results. This trinity of applications maximizes the best aspects of each to offer its students optimal health and healing. Breath work, proper form and deliberate movement are features of the Barry Method that, when combined with wall work, demand the best of your students. Wall work employs the Rebounce Effect by Dona Hollenman in that for every action there is an equal and opposite reaction (Isaac Newtons Third Law of Motion). This is where the use of a gravity machine such as the Total Trainer and Wall Work comes in. Communicate with Muscles Even while the Barry Method will challenge your students, it offers support at every level of fitness so no one feels their health goals are impossible.
You communicate with muscles in the Barry method as part of the natural language of the body. Bypassing doubt, fear and discouragement in students of the method is key to teaching them to speak this language and connect with their bodies in a new way. As an instructor, you can assist students who are looking for more. They want to experience optimum fitness and overall well-being in every aspect of their lives. They want to be challenged, not only physically, but mentally and to learn more about the home they live in, their bodies. They want to feel content where they dwell. The Barry Method The Barry Method helps you learn optimum alignment through the guidelines of the Five Anchors. Youll also learn the concept of the Seven Sacred Principals; the Power of Grounding, Favorable Attitude and Engagement to name a few. The Barry Method will teach you how to turn back the clock of aging by embracing the wisdom of the Youthful Spine and Breathwork in your private and group practice. We have seen this daily in our studio over the past ten years of training. Your experience with the Barry Method is crucial to the success of your students as you share your personal journey with everyone you instruct. You provide inspired support and informed guidance to your students just as Colette Barry would do for every student of the Barry Method. Life is a journey. Lets live it uninhibited through the Barry Method.
Colettes Sacred Seven Principles of Enhancing your Yoga Experience In my studio, I have developed these seven sacred principles to promote physical stabilization which produces healing both physically and chemically for your well being. Favorable Attitude Youthful Spine Breathworks Engagement Muscle Memory Contact Power of Grounding Asana Lockdown
You will discover the power of these principles in the Barry Method. Lets Get Started!

Module One: Favorable Attitude
Yoga is the perfect opportunity to be curious about who you are. - Jason Crandell Take your life into a divine realm. Live with enthusiasm. You create a vision for positive selfawareness and what you desire in life. You achieve total acceptance of who you are. A positive attitude gives you the strength to be true to yourself. You live life with the passions of your convictions from your inner compass. Favorable attitude is the state of thinking the extraordinary, and living the exceptional by erasing negativism and doubt. The impossible, gives way to the incredible. We all have a calling in our lives. It begins by permitting our mind to explore our vision of possibility and embracing what we believe is destined for us. Yoga is a wonderful vehicle in helping us experience this liberating state of mind. Your mind and body learn to tune into the powerhouse of where your inner potential resides. At Colettes, I instruct my students, to make a conscious effort to deliberately step into a higher place when they step onto the mat. Because when you do, you release all of the negative thoughts and emotions that oppress and debilitate you.
Colette says, Use your yoga session as a place to learn and grow physically, as well as spiritually. The finest ingredients in life are available to you. You are entering a divine realm!

Aging Culprits:
Immobile Thoracic Spine- The thoracic spine becomes stiff, causing the bones to begin to deteriorate. Eventually, Kyphosis also known as Dowagers Hump begins to form both in males and females. This exaggerated spinal formation takes a toll on the upper body such as the neck and shoulders and the lower body such as the low back and hips. Eventually the body begins to deteriorate and muscles and joints become undernourished and brittle. Weak Pelvic Floor- Stemming from improper exercise and gravity, a very important muscle that is designed to keep your body young and energetic becomes weak and loses tone over the years. This muscle is called the pelvic floor. One of the quickest ways to become weak and suffer with a lack of energy is to lose the support of the pelvic floor. The pelvic floor acts like a springboard for the entire upper body. When the pelvic floor is toned, the organs maintain their proper place. Healthy blood and nourishment that circulate throughout the body are sustained.
The muscles in the pelvic floor help carry your body effortlessly and with buoyancy. With the Barry Method program, exercises are designed to quickly regain and maintain a healthy pelvic floor. In fact, exercises for the pelvic floor are specific and unique, unlike any other program.
Toning the pelvic floor requires an understanding of the muscle and its physiology.
Poor Feet- Have you ever closely looked at the feet of an elderly person? Foot issues create body issues. If you want to stay young and youthful, keep your feet healthy. What you are standing on can affect your body in more ways than you could ever imagine. Stiff toes create a stiff spine which leads to a host of other issues. Youthful feet are pliable, toned, evenly distributed (anatomically) and flexible. If you want to retrieve the last 10 years of your life, repair your feet.
As your feet loosen, the body begins to heal, from the ankle to the knees to the hips all the way up to the head. If the foundation is damaged, so is everything above it.
When using the downward dog or similar poses where the toes are flexed, remember to exercise and strengthen the intricate muscles of the feet that support the joints and bones in each toe. Toes keep our body balanced and our movement fluid. When flexing your toes in your asana, spread them evenly apart, every one. Then press the balls of your feet into the earth. See the diagram below. By flexing your feet in this powerful exercise, you will keep your toes and arches strong and supple. This prevents stiffness and arthritis that can occur when joints are immobile. The picture is an example of pressing the balls of your feet into the ground in a Crescent Lunge (Alan asana) Pose. As you sink deeper into the lunge, occasionally allow your body weight to shift to your back foot. Concentrate on spreading your toes into the floor, which will help strengthen these delicate bones and stretch tight muscles and ligaments.
Colette says, For the Barry Method and other exercises, we workout barefoot for a reason. In our sessions, our feet are constantly placed into positions that force the feet to arch, flex, bend and spread toes.
Image 1

Module Two: Youthful Spine
Yoga is the fountain of youth. Youre only as young as your spine is flexible. Bob Harper Your spine is made up of three natural curves, the cervical (neck), thoracic (mid-back) and the lumbar lordotic curve (lower back).These segments act like a shock absorber by keeping your spine loose and supple. Think of the spine as a tall brick building. Once the building deviates from the center, every brick above and below the structure is affected causing the entire building to suffer. When this happens, the spines natural curve begins to compensate. This causes the vertebrae, muscles and the disks between the vertebrae, to weaken. Eventually, the spine becomes stiff and immobile, making it susceptible to degenerative conditions such as arthritis and osteoporosis. To prevent such havoc, our spine needs to maintain its proper alignment. It needs to have the ability to rotate within its full range of motion.
Colette says, One way youth is measured is by the flexibility of the spine. As bodies age, the spine becomes less mobile. Practicing yoga is a powerful remedy for treating a stiff, tight spine.
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.
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The Healthy Spine The spine consists of: Cervical- 7 vertebrae Thoracic- 12 vertebrae Lumbar- 5 vertebrae
Spinal health is of paramount importance in yoga. The spine is seen as a vehicle through which the power of the universe may manifest in the human form. It is through sushumna nadi, the central channel within the spinal column, that the mysterious and powerful kundalini force raises from its dormant state at the base of the spine to the Colette says, brahmarandhra (the psychic aperture at the crown of the head). It is the vertical nature of the human spine which aligns the mechanism of our central nervous system with the vertical energy flows of the universe, which the yogis believe is what gives superior intelligence to human beings.
In yoga, the spinal column is referred to as Brahma Danda (the yoga spine), which literally means 'the walking stick of God.
Thus, in meditation it is of the utmost importance that ones spine is vertical and straight. The vertical, straight and flexible spine is called a 'yoga spine'. The yoga spine enables the yogi to sit comfortably with a tall and straight spine enabling accurate asanas. Even so today, the recurring theme throughout much of Hatha yoga practice revolves around the health, strength and flexibility of the spine. One cannot have good health without a healthy yoga spine. The Power of the Spine A healthy spine allows the blood supply to freely transport nutrients and oxygen to all organs and tissues throughout the body keeping it nourished and healthy. The spine is like a fulcrum. When the spine is mobile, it allows all of the joints in the body to maintain a healthy range of motion. When the spine lacks range of motion, the joints in the body are constrained. If the joints such as the shoulders, knees and hips are limited in their motion, diseases such as arthritis plus inflammation and physical aches and pains begin to develop. A healthy spine allows the muscles to function at their fullest capacity. Muscles are designed to flex, rotate and extend. When a muscle is healthy it acts like a pump that forces blood into the body flushing unhealthy debris away.
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Thoracic Issues
One section of our spine that can become excessively tight is the middle upper back, or Thoracic. The Thoracic is sometimes known as the fulcrum of the spine. A fulcrum is a point or support on which a lever pivots. Much of the spines mobility depends on the flexibility of the thoracic region. Often emotional and physical stress will go directly to this vulnerable area causing tightness and stiffness. Other factors that hinder the mobility of the thoracic spine are gravity and locked shoulder blades. In fact, over the years, constant pull and stress in this area causes the curve to continue to exaggerate backwards. This can eventually lead to a stooped posture often referred to as Dowagers Hump. Shoulder blades help to protect the thoracic spine. Unfortunately, though, they are also a major factor in hindering thoracic mobility. When the muscles under the blades such as the sub scapularis and rhomboids become elongated with increased tension, it is very difficult to loosen these muscles. Stiff shoulders and neck contribute to immobility of the thoracic region. To break through this barrier, deep and powerful yoga poses that involve flexing, extending and rotations are crucial to restore the flexibility of the thoracic area of the spine. Periodically, in my yoga classes, the majority of our session will involve loosening up the midback between the shoulder blades. Working through this barrier eventually allows nourishment and mobility to heal all the vertebrae and intra-vertebral spaces along the spine. As the spine heals, muscles, joints and all of the bodily organs begin restoration.
A flexible spine creates more movement to your shoulders, elbows, fingers, hips, knees, feet and toes. Be an advocate for your spine and consciously stretch to full capacity when practicing your asana.
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Shoulders and Shoulder Blades Observe the diagrams below and study the position of the shoulder blades.
Image 2 demonstrates what happens to the shoulder blades when the back muscles begin to weaken. As the muscles supporting the shoulder blades become fatigued. They spread away from the spine and shift in a forward direction. This causes the upper body to appear slouched. The problem is not the neck or shoulder muscles causing misalignment, but the muscles that derive from the back. To correct this misalignment, the back muscles need to be restored. Trapezius, Erector Spinea and Latissimus Dorsi are the large powerful muscles holding the spine in a healthy alignment. Unfortunately, when these muscles are neglected they become weak and fatigued. Ensure better support and stronger alignment by drawing your shoulder blades together and down. Lower trapezius also is a major muscle in pulling down the trapezius muscle.
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Image 3: The scapulas are in proper alignment, located toward the middle of the back and toward the center of the spine.
Image 4: To display proper posture, pull your shoulder blades together and down. Focus your mind on the tip of the blades, marked with an X. Attune your mind to a single point in this part of your body and learn to contract these muscles. This locks your posture in perfect alignment every time. Good posture is like plugging your body into a circuit. When your spine is properly aligned, the spaces between the vertebrae open, allowing blood to heal every cell in your body. Good posture helps you feel great!
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In the Barry Method, exercises are applied to encourage mobility of the spine. The thoracic spine which functions as the pivoting center to the upper and lower back, plays a crucial role in the overall condition of the entire spine.
The Five Anchors (see image 3)
The Five Barry Method Anchors are used as guidelines to help you understand and apply proper alignment for quick results. When the body and mind experience initial success, it's easy to remain motivated. The five anchors act like stakes. They anchor the body and shift the entire body structure back into proper alignment. 1. Heart Point: The Heart Anchor is located on the anterior center of the sternum. When applying the Heart Point, allow the tip of your sternum to rise forward and upward causing your shoulders to draw down and back.
Colette says, The five anchors act like stakes. They anchor the body and shift the entire body structure back into proper alignment.
2. Scapula Point: The Scapula Point is located at the lower tips of the scapula (shoulder blades). To engage this point, the tip of the blades needs to be drawn downward toward the hips and inward toward the center of the spine. 3. Pubic Point: The Pubic Point is located on the anterior portion of the pubic bone. By tipping the Pubic Point forward and slightly upward, the entire pelvic region is now shifted to the posterior position. This reduces the lumbar curve and shifts the entire spine into a more relaxed, natural state while allowing the navel to scoop to the spine. This alignment will neutralize the pelvic region. 4. Chin Point: The Chin Point plays an important role for the five anchors because it acts as a sealer to all the previous points. Without applying the forth point all other points are vulnerable
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to disengagement.
The Chin Point, like all the other points, occupies an isolated location. To apply, lower your chin toward your chest, allowing a small fist size space between the chin and neck. The Chin Point acts as an imaginary connection to the Pubic Point. By keeping the Chin and Pubic Points connected you are encouraging proper alignment of the spine in both passive and active states.
5. Focal Point: The Focal Point is also actively known as "Muscle Memory Contact" in the Barry Method. After the muscles are aligned and the body is centered, direct your eyes toward a specific point or gently gaze between the brows. Focal Point takes you inward. When you master this last stage, it quiets your thoughts and creates a natural neurological change in your nervous system that affects the muscle and mind connections. Just as a proper body alignment aligns your muscles, the Focal Point helps "seal" the image, in your mindcreating a vivid image or identification that is accurate and "familiar" (since the alignment is considered to be in a state of "homeostasis"). As your eyes focus, your mind aligns. Focal Point permits muscle/mind connections, which allow your muscles to identify. When done properly the image is imprinted instantaneously, which will allow the activity to be accurately recruited every time. Memory occurs in the mind not the muscles. This is the formula of Muscle Memory Contact.
When you learn to master good Focal Point, it creates an electrical and chemical change in your body. As your eyes focus, your mind perceives, then your muscles respond.
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Anchor Poses
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.
Exercise for the Five Anchors
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.
Extended 5 Anchor Exercise 6
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Pelvic Stabilization
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) position.
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

Neutral Spine 7 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.
Neutral Spine Right Leg 8
Neutral Spine with Left Leg 9
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PILATES POSTURES
The Pelvic Rock
Pelvic Rock 14
From the Mountain Pose, lie on your back and bend your knees into a 90 degree
angle. Place your feet flat and firmly on ground. Place your hands gently on your hips.
Tilt your pelvis forward until the lower back touches the ground. This is the twelve
oclock position.
Tilt your pelvis back until the lower back is slightly arched. This is the six oclock
position.
Finally, rock your pelvis to the center into the three oclock position. Your abdomen
should be flat and hips leveled to your shoulders. This is the position of a neutral spine.
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SERIES FOUR Dr. Ray Long - Review Pelvic Girdle and Thighs
Hip (Pelvic) and Thigh & Feet ant.iliac fossa/lesser trochanter via psoas tendon lumbar vert./lesser trochanter pubis/femur
Iliacus Psoas major Pectineus Gluteus
flexes and rotates thigh laterally as above flexes, adducts thigh
Gluteus maximus Gluteus medius Tensor fasciae latae Adductor longus/magnus Quads Rectus femoris Vastus lateralis, medialis, intermedius
post. sacroiliac area/post. femur under greater trochanter Iiium/greater trochanter Iiiac crest/ant.tibia pubis/linea aspera of femur
rotates thigh laterally rotates thigh medially flexes, abducts thigh adducts thigh
iliac spine/patella greater trocanter and linea aspera/tibial tuberosity via the patellar tendon
flexes thigh and extends leg extends leg
Hamstrings Biceps femoris ischial tuberosity + linea aspera/fibula and lat. condyle of tibia ischial tuberosity/tibia ischial tuberosity/med.condyle of tibia pubis/tibia iliac spine/tibia tibia/ superior first metatarsal tibia + fibula/phalanges fibula + tibia/inferior first metatarsal extends thigh and flexes leg
Semitendinosus Semimembranosus Gracilis Sartorius Tibialis anterior Extensor digitorum longus Peroneus longus
Flexes leg As above adducts thigh rotates leg laterally dorsiflexes foot extends toes everts foot, plantar flexes foot
Shin splints is a term for inflammations of the tibial periosteum of tendinitis associated with the tibialis posterior or anterior. It usually results from running on hard surfaces.
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Gastrocnemius Flexor digitorum longus post.knee/calcaneus post.tibia/distal phalanges
plantar flexion, "standing on toes, flexes leg flexes toes, inverts foot
Pilates Principles 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 muscle
BARRY METHOD YOGA POSES Asana - The term asana simply means seat". It can denote both the surface on which the Yoga practitioner sits and the bodily posture. Some postures are call mudras or "seal" because they are especially effective in keeping the life energy (prana) sealed within the body. This leads to greater vitality and better mental focusing . Life energy is everywhere, both inside and outside our bodies, but it must be properly harnessed within the body in order to promote health and happiness. -Yoga Resources Standing Poses - Tadasana (tah-DAWS-ahna) Standing Poses are often used as warm up or as a starting point for other poses. They are beneficial for strengthening your legs, opening your hips and improving your sense of balance. Standing postures encompass the effects of every type of Asana other than Inversions. One defines personal strength, flexibility, balance, and overall health from the practice of standing asana.
Colette says, Pilates Primer - You learn to stabilize the trunk before any
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Rolling up and down maintaining the abdominal scoop and C position Pilates abdominal scoop is the act of pulling your navel in toward your spine. Its like youre zipping up a tight pair of pants or sucking in your gut. Anatomically, when performing the abdominal scoop, you are engaging your deepest abdominal muscle (transverse abdominis). This functions to hold your viscera in. When contracted, this decreases the diameter of the abdominal wall. When pulled taut, it works a lot like a drawstring around a pair of sweatpants. The reason you scoop in Pilates is that your deep abdominal muscle tends to be weak in most people. The superficial abdominal muscle (rectus abdominis), on the other hand, tends to be a workaholic. In fact, it takes over the work of the deeper layers if youre not careful. So keep pulling that belly! By pulling your navel to your spine, you are doing the following: Lengthening your spine Stabilizing your center Strengthening the often neglected powerhouse by putting symmetry back into your core Getting rid of the belly bulge Developing core strength
PILATES POSES An important element in any Pilates routine is the strengthening of entire muscle groups. Unlike weight-bearing exercise routines which isolate and develop short, bulky muscle, Pilates exercises and incorporates fluidity and smoothness, training several muscle groups at once for a wholebody experience. The focus is on increasing muscle length and flexibility, which in-turn strengthens muscles down to their core. An evenly balanced musculature is much more efficient and makes the body less prone to injury.
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Pilates Poses Rebounce Effect Exercises
Lay on your back with your toes touching the wall and your heels on the floor. Have your knees slightly bent. On inhalation, slowly raise your body applying your C position and scooping. Observe the support of the wall stabilizing the pelvis. Fold into a Forward Bend and hold for 3 breaths. On exhalation, slowly lower your body maintaining the C position and scooping with your toes on the wall. Observe the support of the wall as you lower your body. Do the same exercise without the wall and observe the difference.
Power of Grounding One 22
Power of Grounding Two 23
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Barry Method Yoga Poses
Toe Bar Sitting Abdominal Scoop and C Position
Sit at the top of the slant board with your feet on the floor and hands on the toe bar. Slide the board down the rail with arms stretched out until you are sitting in a flat back. Have your tailbone reach to the bottom of the rail while your hands are holding onto the toe bar. Slowly begin to tip your pubic bone forward and rock your hips forward as you scoop your navel toward the back of the spine. You will be sliding up the rail until you are in a sitting, scooping position.
Curl Up C Scoop Manual 28
Practice this exercise rocking your pelvic posterior in a flat back and your anterior in a scooping position. Make sure that you draw your navel to the spine.
Curl Up C Scoop Manual with Toe Bar 29
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Mountain Poses
Barry Method Mountain Pose 32 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 31
Mountain Pose, Arms Stretched 32 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.
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.
Colette says, Mountain poses are used to ground thoughts and mind at beginning, middle or end of session.
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SERIES FIVE
Module Five: Muscle Memory Contact
Muscle memory is the bodys amazing ability to remember a repetitive muscular movement. We rely on muscle memory everyday of our lives. For example, how to walk, swim or brush our teeth is possible because of the unique chemical mechanism of muscle memory. How can we apply this to improve and advance our yoga workout? When attempting a new asana or perfecting a previous one, you must use your mind in combination with your body. Correct alignment means having your feet planted and in line with the knees, the knees in line with the hips, the hips in line with the shoulder, etc. Colette says, Scientifically, First, your mind must recall a properly aligned asana. With muscle memory, you want your mind to imprint only an accurate pose. Eventually, as muscle memory is established and your muscles become stronger, youll be able to hold your pose for five or more breaths. Muscle memory also requires faith. Although your muscles may not be cooperating, your mind is still working. By the end of 30 days, your asana will be steadier and solid. Youll feel an amazing change in your body and mind. Muscle memory is a powerful tool. Trust its process and let it work.
muscle memory involves the mind interpreting an image, processing the image, then allowing you to perform the image.
Muscle memory is the foundation where reconstruction of proper body alignment begins. Overall results allow the body to heal in a balanced natural state replenishing energy and vitality
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Standing Stretches
Stand with hips on hands. Apply Anchor 5. Raise right hand to ceiling. Reach right hand to opposite wall while keeping the right arm behind the right ear. Allow right hip to lean toward opposite wall of right hand. Keep torso grounded.
Lateral Stretch 33
From Mountain Pose with hands on hips, begin to lower body bending knees and lifting chest. You will be in a slight squat position while pressing thighs and feet together. Maintain this "Chair" position while pulling shoulders away from ears and engaging back muscles.
Open Chest Chair 34
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BARRY METHOD YOGA POSES Forward Bend - Uttanasana (OOT-tan-AHS-ahna)
Folding into our selves quiets the mind and encourages a meditative mindset. Forward bends foster the ability to listen to our intuitive self, to our heart. This beautiful asana stretches the entire back of your body, especially your hamstrings and is also often used to release tension, calms your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.
Colette Says, Forward Bending maintains and restores the integrity of the spine.
The force of deep breathing and pressure of forward bends massages the internal organs and may alleviate digestive complaints and relieve gas. Forward bend stimulates the emotions contained in the lower chakras They also help balance the nervous system as the pelvis is home of the parasympathetic system to rest and restore all-around health. Forward bending maintains and restores the integrity of the spine.
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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.
Forward Bend- On Board, Feet on Wall 42
Stand at board with legs outside the board. Stand supporting the body in Anchor 5. Raise arms to lengthen spine then exhale and fold body, chest to knees. Tuck chin in and bring navel to the back of the spine to fold deeper. Feel tailbone reach to ceiling and toward head.
Forward Bend- Wide Leg, Forward on Board 43
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Forward Bends
Place feet in straps on the Total Trainer, machine leveled at 3 or 4. Sit tall and breathe in, then out, letting 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. Lie 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 Bend- Feet in Straps 39
Forward Bend- Chest to Knees Ab Crunch 40 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 with Straps 41
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Forward Bends
SERIES TWO
Module Three: Breathworks Do not underestimate the power of breathing. This is the most natural yet promising tool to enhance your experience in your session. In fact, extend every breath to its fullest capacity. There is no other form of exercise that values and respects the power of breathing as much as yoga. In yoga, this force is celebrated. Breath is a gift. When practicing yoga use your breathing as a tool to help concentrate. As you breathe life into your body, imagine your breath as living energy washing and transforming your mind and body. Benefits of Yogic Breathing: Once breath is discovered and mastered fully, you become aware oprana, or the eternal life force, or energy. This is similar to the oriental chi. In fact, it is written in the ancient text, Hatha Yoga Pradipika, Respiration being disturbed, the mind becomes disturbed. By restraining respiration, the Yogi attains steadiness of the mind. This means that conscious breath encourages conscious action and conscious living. All are yoga goals.
Colette says: Anything alive is in constant motion. As you breathe your body is changing. A new breath means new energy is entering your body. Learn to keep your muscles relaxed and passive while breathing. Energize your entire body. Celebrate your entire soul.
The breath is a bridge to our nervous system. It may be a useful tool, not only in daily life, but in stressful, exciting, and mental situations. Allow your breath to be your tool towards total wellness. Breathing exercises also have a cooling effect on the body, relaxing and calming the mind and nerves. The full yogic breath is the basic building block of the powerful yoga breathing techniques, also called Pranayama in Sanskrit, which are known for their multifarious benefits.
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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
Courtesy of http://www.healthandyoga.com
Even, complete breath promotes evenness of temperament. www.staryoga.com
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Reprogramming Our Breath By training our body to breathe in a particular fashion, we re-program our involuntary system to adopt this new way of breathing. This breathing technique is called the Full Yogic Breath or simply Yoga breathing. There are three steps. Begin like this: First, lie down on your back, with your hands and legs outstretched and eyes looking up toward the sky. Gently close your eyes and relax. Step 1: Abdominal Breathing Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process only move the abdomen. Continue this for 20 breaths and then rest. Step 2: Thoracic (Chest) Breathing Observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again, observe this pattern for a few moments. Now, begin to deepen, lengthen and extend that movement. This time, on inhalation, expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop Step 3: Full Yogic Breathing This combines the above 2 steps in the following way: First, inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 10 rounds.
Colette says: All of the three breathing steps should be done WITHOUT strain. The natural tendency is to heave with effort. The right way is to make it smooth and effortless. Go slow and easy.
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Remember the pattern Inhaling- abdomen then chest; Exhaling- chest then abdomen. Initially you will experience unevenness or bumps in this breathing process as if there are 4 separate parts to the full yogic breath. This is natural considering the years we have spent breathing improperly. Try to picture this breath 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. It may take a few weeks of practice to perfect a SMOOTH flowing pattern with MINIMUM effort and with MAXIMUM capacity.
This is the desired effect! Over time, the yoga way of breathing will come naturally to you.
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Module Four: Engagement When meditation is mastered, the mind is unwavering like the flame of a lamp in a windless place. -Bhagavad-Gita Gita Engagement is the final step in applying a solid asana. When you engage your muscles, you are simply applying an isometric contraction. Isometric contraction is a form of exercise, which involves the static contraction of a muscle without any visible movement in the joint. This form of exercise is extremely powerful and effective in elongating and strengthening muscles. Isometric contractions are also very effective in cleansing the muscles of toxic buildups and waste. Theoretically, you attain your asana so you can engage your muscles. Engagement moves you beyond simply holding your pose to embracing it. 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. Applying isometric muscle contraction helps build and tone muscle tissue without fatiguing or damaging muscle fiber. The application of engagement with the root lock creates an effective tool to center and balance the body. 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.)
Colette says: By applying engagement or isometric contraction, muscles are contracted in their natural state, which reinforces proper joint alignment. When joints are properly aligned, bones and ligaments move in a pain free, fluid motion; restoring health, vitality, and muscle tone.
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Bandhas
Engaging also includes applying root locks or Bandha. Bandhas produce a particular effect on your physical energy. They increase physical strength, develop muscular control and support your spine. There are four Four Bandhas used in the Barry Method: 1. 2. 3. 4. Pada Bandha (Foot Lock) Mula Bandha (Pelvic Lock) Uddiyana Bandha (Abdominal Lock) Jhalandara Bandha (Throat Lock)
Each bandha acts as a lock. It closes off part of the interior body. These locks are used in various pranayama and asana practices to tone, cleanse and energize the interior body and organs. When all of the bandhas are activated at the same time, it is called Maha Bandha, the Great Locks. 1. Pada Bandha Activation of the feet begins in the legs. We run lines of energy from the top of our femur bones down through our feet. This creates a rebounding effect. When you root down from the tops of your thighbones 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. The result is a sense of being more firmly grounded yet resilient in your feet while feeling longer and lighter up through your body. 2. Mula (Moola Baun-da) Bandha/Pelvic Lock This is the first of three interior body locks that are used in asana and pranayama practice to control the flow of energy. To activate Mula Bandha, exhale and engage the pelvic floor, drawing it upwards towards your navel. If you dont know how to access the pelvic floor, think of it as the space between the pubic bone and the tailbone. Initially you may need to contract and hold the muscles around the anus and genitals. However, what you want is to isolate and draw up the perineum, which is between the anus and genitals. Do not hold your breath. Engaging Mula Bandha while doing yoga poses can give the postures an extra lift. This is especially useful when jumping. 3. Uddiyana (Oo-di-ana Baun-da) Bandha /Abdominal Lock
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Pelvis
Image 13
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This is the second of the three interior body locks used in asana and pranayama practice to control the flow of energy. Uddiyana Bandha can be practiced alone or in conjunction with Mula Bandha. To engage this bandha, sit in a comfortable cross-legged position. Exhale your breath, then take a false inhale (draw the abdomen in and up without taking in any breath.) Cinch the belly up underneath the rib cage. To release, soften the abdomen and inhale. Uddiyana Bandha tones, massages and cleans the abdominal organs. If you are familiar with Mula Bandha, you will recall that the pelvic floor draw-up naturally leads into the drawing up of the abdomen. This is how the Bandhas work together. To apply Uddiyana Bandha, gently draw the muscles beneath your navel inward and upward replicating a scooping effect. Bandhas are especially effective in conjunction with the Uijayi Breath to create an internal heat within your body. This internal heat is known to have a strong cleansing and purifying effect on your body. It burns away mental, emotional, physical and spiritual debris. 4. Jhalandara (Jal-an-daura Baun-da) Bandha/Throat Lock This is the third and last of the three interior body locks used in asana and pranayama practice to control the flow of energy. Jhalandara Bandha can be practiced alone or in conjunction with Mula Bandha and Uddiyana Bandha. To engage this bandha, sit in a comfortable, cross-legged position. Inhale so the lungs are about two-thirds full then hold in the breath. Drop the chin down. Then draw the chin back closer to the chest so the back of the neck does not round. Hold as long as is comfortable. Then bring the chin up and release the breath. To coordinate with the other two bandhas, first draw the pelvic floor upwards, engaging Mula Bandha. This leads to the abdomen drawing in and up under the ribcage (Uddiyana Bandha). Finally, the chin drops to the chest and draws back into Jhalandara Bandha. When practiced together, the three locks are known as Maha Bandha, the great lock.
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Using the Bandhas
Mula Bandha and Uddiyana Bandha are tools that can be variously engaged to support different energetic actions in the practice. In no situation do you want to grip the belly as in full Uddiyana Bandha, which restricts the breath in asana practice. Nor do we want to create tightness in the pelvic floor. Rather, Mula Bandha and Uddiyana Bandha are best cultivated as light and steady energetic lifting actions that draw energy up and into the core of the body while allowing that energy to radiate out and fuel the practice. The balance of these qualities comes with practice. They are subtle yet pervasive in their effects.
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.
Ujjayi Breath The basic breathing technique in the Barry Method is the ujjayi pranayama. Here we breathe through the nose with a very slight narrowing of the throat at the epiglottis (where you feel sensation when coughing or gargling). The effects of the ujjayi are threefold: 1. The breath is warmed when breathing just through the nose, thus warming the lungs, which warms the blood, which warms the body. It helps to awaken the body to natural movement in asanas. 2. The sound and sensation of ujjayi helps in maintaining awareness of the breath flowing with steadiness, ease, and balance. 3. The rhythmic sound of ujjayi helps to calm the nerves and create a quieter internal practice. Ujjayi breath also allows focus and keeps the mind from wandering during a session.
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Technique of the Ujjayi Breath: 1. Inhale and exhale deeply through the mouth. 2. On the exhales, begin to tone the back of the throat, slightly constricting the passage of air. (Imagine that you are fogging up a pair of glasses.) 3. 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. (It also sounds like Darth Vadar!) 4. 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 that you did when the mouth was open. The breath will make a loud noise coming in and out of the nose. This is Ujjayi breath.
Colette says, Think of your throat as a hose. Then cast your breath as water flowing out of the hose. If you partly block the hose opening, the water that does get through is a more powerful stream. That is what occurs during Ujjayi breathing. So, during yoga, you can direct this powerful breath stream to the parts of your body that demand it.
5. Now start to use this breath during your practice. Apply this breath as you move into a pose, during and as you exit a pose.
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Pelvic Floor Exercises
Colette says, Pelvic Floor Lifts are a great way to loosen the pelvic muscles, work your bandhas and practice your ujjayi breath.
Pelvic Floor Lift A 15 Lie 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.
This will allow you to use the Mula Bhanda to create the necessary transition force. Pelvic Floor Lift B 16 Do this exercise 12 times while working with your breath to move.
Pelvic Floor Lift C 17
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PILATES POSES Backbends
1. Stand with back facing away from the rail of the machine. 2. Have hands on hips and follow the Anchor 5. 3. Raise right hand to ceiling on inhalation to extend arm and torso. 91 4. Then place hand behind the head to open chest. 5. On exhalation place right hand on the top of the gravity board. 6. Hold into a Backbend on two deep breaths. 7. On exhalation draw right up and forward using your bandhas for ease out of your backbend.
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SERIES SIX
Dr. Ray Long Trunk pg. 113 Trunk Rectus abdominus External oblique Internal oblique Transverse abdominus Thoracic- Deep Diaphragm External intercostals Internal intercostals Pectoralis minor Thoracic- Superficial Pectoralis major Serratus anterior Back Trapezius Levator scapulae Rhomboideus Latissimus dorsi Quadratus lumborum Sternum and clavicle/greater tubercle of humerus Ribs scapula ribs + lumbar vert./central tendon adjacent ribs adjacent ribs ribs #3-5 /coracoid of scapula pubis/rib cartilages ribs/linea alba iliac crest/rib cartilages iliac crest/linea alba
tightens mid-line in defecation compresses abdomen compresses abdomen compresses abdomen
inhalation, increases volume of the thoracic cavity elevates rib cage in inhalation depresses rib cage moves scapula anteriorly, elevates rib cage
Adducts arm Abducts scapula, elevates ribs. What is winged scapula?
occipital + vertebrae/clavicle + scapula cervical vertebrae/scapula thoracic vertebrae/scapula vertebrae/humerus iliac crest/12th rib and lumbar vertebrae
upper div. elevates clavicle; for climbing, elevates scapula elevates scapula adducts and fixates scapula draws arm back draws torso R and L inferiorly
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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
Armpit to Hip 18
Armpit to Hip Side Pull
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Armpit to Hip Downward Dog
Downward & Upward Dog on the Board. Stand with legs apart and fold into a Downward Dog with head on board. On exhalation raise body and position shoulders over hands. Draw down armpit to hips.
Armpit to Hip DD 1 20
Armpit to Hip DD2 21
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Seated Poses - Dandansana (dand-DAW-suh-nuh)
2011 Colette and Philip Barry Colette Says, Seated poses are great place to set your intention, feel your ground and begin holds. As a practitioner, you can do an entire routine from a sitting position, including forward bends, back bends, side bends and twists.
Seated poses are useful for practicing breathing exercises and relaxation or meditation techniques. They are also often used as a warm up or as a starting point for other poses. Performing seated poses can help improve your posture and open your hips. Be sure to use a blanket or towel to help rotate the hips forward when sitting on the floor in a seated pose. This will help keep the spine aligned.
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.
Basic Dandasana- Seated Pose A 35
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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 Arm Pull- Seated Pose B
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.
Leg Squat, Extended Arms- Seated Pose C
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.
Seated, Feet in Straps- Seated Pose D 39
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Twists- Bharadvajasana
Twists delightfully penetrate deep into the bodys core. The activity stimulates and tones internal organs (particularly the liver and kidneys). It opens the chest, shoulders, neck and hips while creating suppleness and freedom in the spine. Active supine twists strengthen the abdominal obliques. These are the most important group of the many asanas that depend on rotational movement. If you make twists a part of your daily routine, you will help restore the natural Colette Says, range of motion for your spine. After deep back bends and In short, by twisting your body more and more into a pretzel, you can are able to easily unwind the accumulated physical and emotional tension of life. When doing twists, use these general guidelines: Breathe deeply because rooting down and lengthening up are the keys to deeper twisting. Deepen your breath as the vertebrae compress while twisting. If one foot is touching the foundation, press firmly to accentuate the rootsextension relationship. When twisting, elongate the spine by deep inhalation. In asymmetrical seated twists, keep sitting bones even and pelvis neutral. Keep neck long for deep cervical rotation by drawing the shoulder blades down the back and spreading across the collarbones. Initiate twisting movement from the mid-thoracic spine, creating the twist up and down the spine from the center. Pressing the elbow or shoulder against the knee in sage poses to leverage the twist. Twist evenly on both sides of the body.
forward bends do twists. These are excellent for neutralizing the spine!
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Twist Poses
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.
Twist Pose- Standing Wide Leg- Revolving Triangle 44
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.
Twist Pose- Sitting Revolver, Against Wall 45
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 Pose- Locust Pose Revolving at Toe Bar
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Twist Poses
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
Twist Pose- Revolving Prayer Pose on Board 47
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.
Twist Pose- Revolving Against Wall 48
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Twist Poses
Rebuild body alignment in the Barry Method with QAA: Quick: Hold the pose for a brief moment Accurate: Agree to absolute alignment Affirmed: Affirm the correct alignment
Cues to retain Muscle Memory: Visual Audio Textile
When you are teaching the Barry Method, remember these nine points: Speak with confidence and authority. Use eye contact. Seal each positive asana with a deep steady breath.
Colette says, Perfect alignment produces perfect results.
Praise correct alignment with enthusiasm (students are new and uncertain and muscles need affirmation). Demonstrate to them what looks correct and how they look doing it. Provide visual demonstrations. Touch encourages memory and helps clients physically feel what muscle to contract. Save them the trouble of finding it. (It cuts the time in half if you simply, gently touch the correct muscle.)
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Twist Poses
SERIES THREE
Module Five: Power of Grounding Grounding is a process of diverting ones scattered forces into one powerful channel. James Allen Grounding trains your mind to focus and your body to become centered. It prepares your senses to experience the full quality of grounding your asana. When you apply your mind and body in your session, amazing things happen. Grounding your pose gives you the ability to manage your mental and physical well-being. It pulls you from feeling scattered and overwhelmed, to being focused and in control. One powerful way to reinforce grounding is using the sense of touch. Touch is very effective in allowing you to maintain a focused mind. When you position your body in your yoga practice, acknowledge the surface that your body is in contact with. Whether its the Wall, Machine, Floor, Therapy Ball, Yoga Knots or Yoga Blocks, let your body, hands and feet feel the texture and stability of its surface. Grounding the asana allows your muscles to relax. When this occurs, it opens the opportunity in your asana to stretch more deeply reaching tight muscles and ligaments within the joints. When you penetrate to this level, your body alignment transforms into a higher state of overall well being.
Colette says, When you can feel secure in your foundation, you can stretch further and reach farther.
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Twist Poses Foundation: Grounding and Radiating with Lines of Energy
(From Teaching Yoga by Mark Stephens, page, 127)
When casually standing or sitting, the tendency is to connect passively with the earth. The effect is that the body collapses into itself, each joint compressing as the body slumps and sags. But the moment you consciously root down into whatever is on the floor, the immediate effect is creation of space in the body. Referred to as the rebounce effect by Dona Hollenman, this relationship between roots and extension is an expression of the normal force explained by Isaac Newtons Third Law of Motion: for every action there is an equal and opposite reaction. To the extent that you apply effort through intentionally muscular action for example, pressing down more firmly through your feet and into the floor when standing, the equal and opposite reaction of energy drawing up the body occurs. Emphasizing the application of consciousness in the discovery of foundational elements in each asana, yoga teacher Chuck Miller, has referred to this as the intention of seeking the origin of every action. In rooting down, we naturally stimulate muscular engagement and manifest space through the joints, particularly through the spine, creating the foundation of structural stability
and ease that is increasingly important as students move into more and more advanced asanas.
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Twist Poses
The specific point or points vary in the different asanas, but the practice of establishing and exploring from the basis of this foundation is consistent throughout all asanas. While maintaining this initial foundation, students can find further suitability and ease in asanas by consciously applying what Joel Kramer coined as lines of energy. Bringing conscious effort to the tradition of neuromuscular effort (or current, Kramers terms) through the body creates lines of energy. By radiating out from the core to the periphery, these lines of energy expand your body from the inside out in every direction, creating spaciousness while maintaining the stability that is created by drawing the bodys muscular support system to the skeletal structure. Consciously running lines of energy through the body is a way of accentuating the principle of roots and extension. This technique can be variously applied by exploring the level of intensity that is appropriate in ones personal practice, listening to the body-breath-mind for feedback that suggests when, where, and how intensely to move energy through ones body. Note that it is not important how far one goes into an asana but rather the process of going into the asana. Cultivate steadiness and ease as one explores the relative intensity of asanas that are simultaneously grounded and expansive.
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Twist Poses Asana Lockdown
Yoga is difficult for the one whose mind is not subdued. Bhagavad-Gita When you are setting up your poses, there is a sequence you should follow to ensure a powerful, effective asana. This is why its important to develop a mental checklist to observe during the early stages of practicing yoga. Remember, your checklist will vary slightly from pose to pose, but the objective remains the same. Your list should look something like this: 1. 2. 3. 4. 5. 6. 7. Lock abdominal core, navel inward and upward (Bandhas). Draw shoulder blades toward center and downward. Engage and energize muscles in arms and legs. Gaze, gently toward focal point. Breathe steady and focused. Balance your center. Liberate and let go.
Colette says, Learn to always approach all of your asanas with strength and vigor and you will reap the reward.
Repeatedly review your checklist while reestablishing, repositioning, and redefining your pose.
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Twist Poses PILATES POSES 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.
Power of Grounding One 26
C Curve Manual 27
This is an excellent routine to help tone muscles along the pelvic region while learning how to scoop the abdomen.
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Twist Poses Spine Exercises
Sit on the floor with your back to the wall. Keeping your body in Anchor 5, bring your hands together in prayer and sit up tall. Rotate spine by placing right hand on the outside of left knee and the left
Spine Rotation A
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Colette says, By placing the hands in a binding position you are able to rotate your spine deeper and more effectively.
Spine Rotation B
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Dr. Ray Long The Shoulder Girdle and Upper Arm Shoulders/Arms
Teres major Teres minor Deltoid Subscapularis Supraspinatus Infraspinatus Biceps brachii Brachialis Brachioradialis Triceps brachii Pronator teres Supinator scapula/intertubular groove of humerus inf. border scapula/great.tub.of humerus clavicle + scapular spine/deltoid tuberosity of humerus anterior scapula/humerus posterior, upper scapula/tubercle of humerus inf. angle of scapula/tubercle of humerus coracoid + scapula/radius ant. humerus/ulna distal humerus/radius post.scapula, glenoid fossa and humerus/olecranon process med. epicondyle of humerus/radius lat. epicondyle of humerus/radius adducts arm rotates arm laterally flexes and abducts arm rotates arm medially abducts arm rotates arm laterally flexes forearm, flexes arm flexes forearm flexes forearm extends forearm pronates arm supinates arm and hand
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SERIES SEVEN
BARRY METHOD YOGA POSE Backbends
Backbends keep the spine supple and aligned properly, while bringing awareness to the vulnerable portions, making them stronger. They realign the spine, counteracting and reteaching the bodys poor habits and making daily movement more comfortable, lending poise and grace. Backbends bring heat and energy to the spine. Because the vertebral column houses the energy pathway of the body (Sushmna Nadi), backbends help invigorate stagnant energy while working with the second to fifth chakras in Colette Says, particular. Backbends are among the By activating the abdomen, they stimulate the kidneys, reproductive, and digestive system. Backbends build character, strength, and confidence all attributes of the third chakra (at the solar plexus). Integrity of the spine creates integrity of the mind, combating depression and lethargy. By opening the chest, backbends also work with the heart center, encouraging complete expansion of the lungs. This brings vitality.
most challenging poses in yoga. Bending backward helps strength your back and keep your spine strong and supple. Backbends also open the front of your body, especially the chest.
The open belly and opposition of a curled-in pose helps us deal with vulnerability, spreading awareness of the body and mind. Applications of the Backbend Rotate the thighs internally. Never squeeze the buttocks- Soften the upper (more horizontal) fibers of the gluteus maximus, which if contracting, will externally rotate and abduct the thighs, thereby putting undue pressure on the sacroiliac joint at the base of the spine. Posteriorly tilt the pelvis- This action will draw more length into the lumbar spine, reduce pressure on the lower inter-vertebral discs, and help share the backbend up the spine. A further cue is to bring the anterior superior iliac spine (ASIS bones) toward their lower front ribs.
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Create length through the spine to allow greater spinal extension. After relaxing along the spine, elongate the spine as much as possible before creating extension. Focus the backbend in the thoracic spine. The attachment of ribs (and muscles) and the spine, combined with the structure of the thoracic vertebrae, limits the extension of the spine and leads to excessive bending in the lumbar and cervical spine segments. Add extension of the cervical spine last. Allow the cervical spine to remain neutral or bring it into extension only after maximizing the backbend through the thoracic spine. Draw the lower tips of the shoulder blades in and up toward the heart. This deepens the thoracic center of the backbend and further opens the heart center.
Lift the sternum up. This adds more expansiveness to the heart center. Keep the breath steady and soft. Breathe as if through the heart and into the areas of tension.
Below are technical qualities to apply in contracting, traction and leverage backbends, each of which has important distinctions and actions: 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.
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Backbends
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 bandha to return to standing.
Backbend- Standing with the Board 49
Lie 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- Inverted with Feet Under Board 50
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Backbend Poses
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.
Backbend- Camel Against Wall 51
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.
Backbend- Upward Dog 52
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Inversions
Inversions defy gravity, building character, defeating mental shortcomings, and developing confidence against our fears. Our head clears with the increased blood supply, improving our mental stability and concentration, defeating lethargy and a tired body. Inverted poses also balance the hormones of the body, bringing a fresh supply of blood to the thyroid and parathyroid glands, the pituitary and pineal glands, as well as the endocrine glands. Anti-gravity clears toxins from the tissues, cleansing and nourishing, and improves circulation. Because the heart must pump stronger, backbends also have an aerobic affect. Mentally, one gets a new perception of the world, becoming revitalized and re-energized to new ideas and new twists on old ideas. We become youthful and inspired. When we go upside down, the world appears to be inverted. Here even the simplest of movements can be confusing as we experience this opposite and unfamiliar relationship to gravity. This shift in perspective and neuromuscular awareness creates an opportunity to further expand our sense of being in the world while reversing the effects of gravity in the body.
Colette Says, Inversions are excellent poses to perform to improve your blood circulation, quiet your mind and improve your overall health. They are also believed to reverse the aging process and reduce the effect of the gravity on your body.
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Inversion Poses
Lie 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
Inversions- On Board with Straps 53
Invert with feet on the wall and shoulders on the board. Be sure to allow the weight of the body to press into the shoulders to stretch the neck and shoulder muscles. Extend one foot at a time to the ceiling while supporting other foot on the wall.
Inversions- Shoulder Stand On Board with Wall 54
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Inversion Poses
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.
Inversions- Plow on Board 55
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.
Inversions- Bridge on Wall 56
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Conclusion
When you prepare for a Barry Method workout, indulge yourself in a place of quiet and calm. The Barry Method is a promising oasis to mend your body and strengthen your soul. Review the Sacred 7 Principles. They are invaluable tools to help your progress. There are a lot of things in this world that are uncertain, but when you include yoga in your life, you create an environment of consistency and stability. Just as a child needs consistency to feel loved, you need consistency to feel centered, internally and externally. With the Barry Method, your life becomes better. You will have more respect for yourself and love yourself more. In the Barry Method, nothing is forced. Its about reclaiming the essence of who you are, what you feel, and where you are in your lifes journey. With self-acceptance, the desire to eat well and care for your body comes naturally. Loving yourself unconditionally cultivates miracles within you and people around you. The Barry Method is about taking control of your life and living it passionately. Gradually, caring for your body and eating healthy becomes a joy and an honor. Life, like breath, is a gift. Learn to take it in fully. Allow the Barry Method into your life.
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Glossary
Ahimsa. Noninjury, nonviolence, harmlessness (one of the yamas). Ananda yoga. Gentle, inward yoga that uses silent affirmations while in the asanas (postures). Anusara yoga. Called heart-oriented, this yoga integrates the celebration of the heart, universal principles of alignment, and energetic asanas. Aparigraha. Nongreed (one of the yamas). Asanas. Yoga postures. Probably the most famous pose is the lotus position, which can really tangle up beginners. Don't do this one without professional help. Pronounced AH-sah-nahs. Ashram. Retreat or secluded place, usually where the principles of yoga and meditation are taught and practiced. Ashtanga yoga. Physically challenging yoga to build strength, flexibility, and stamina. Also called power yoga.. Asmita. Ego, individuality, I-am-ness. Asteya. Nonstealing (one of the yamas). Bandha - a posture in which organs and muscles are contracted to create energy lock in a specific area. Bhakti yoga. The path of devotion Bikram yoga. A rigorous yoga performed in a hot environment. Brahmacharya. Purity, chastity, nonlust (one of the yamas). Brahman. The absolute. Divinity itself, God as creator. When Ralph Waldo Emerson's poem "Brahma" appeared in the Atlantic Monthly in 1857, most of the readers were bewildered. Emerson chuckled. "Tell them," he said, "to say 'Jehovah' instead of 'Brahma' and they will not feel any perplexity. Buddhi. The intellect. Chakras. Centers of radiating life force or energy that are located between the base of the spinal column and the crown of the head. Sanskrit for "wheels." There are seven chakras that store and release life force (prana). Dharana. From the word dhri meaning "to hold firm," this is concentration or holding the mind to one thought. Dharma. Self-discipline, the life of responsibility and right action.
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Dhyana. Meditation or contemplation. The process of quieting the mind. Guru. Spiritual teacher, described as the "dispeller of darkness." Five Anchors. Areas of stability to attain. They including the heart, scapula, pubic, chin and focal points. Hatha yoga. Many yoga styles spring from hatha. It is the yoga of physical well-being, designed to balance body, mind, and spirit.. Integral yoga. This yoga style places almost as much emphasis on pranayama (control of breath) and meditation as it does on postures. Ishvar-pranidhana. Center on the Divine (one of the niyamas). Iyengar yoga. This yoga style focuses on the body and how it works. It is noted for attention to detail, precise alignment of postures, and the use of props. Jalandhara Bandha. Throat lock to restrict the flow of breath by resting the chin on the upper sternum Jnana yoga. The path of knowledge or wisdom Karma yoga. The path of action Kripalu yoga. This yoga style emphasizes proper breath, alignment, coordinating breath and movement, and "honoring the wisdom of the body. Kundalini. A cosmic energy in the body that is often compared to a snake lying coiled at the base of the spine, waiting to be awakened. Kundalini is derived from kundala, which means a "ring" or "coil." Kundalini yoga. Chanting and breathing are emphasized over postures in this ancient practice designed to awaken and control the release of kundalini energy Maha Bandha. The great lock. Combines the three locks in yoga- the moola bandha, jalandhara, bandha and the uddiyana bandha- together with breath retention Mandala. A circular geometric design that represents the cosmos and the spirit's journey. It is a tool in the pilgrimage to enlightenment. One of the most famous mandalas appears on the floor of the Chartres Cathedral in France. It is not uncommon for churches in the United States to recreate well-known mandalas and call them labyrinths. Spiritual pilgrims literally walk the labyrinth to attain spiritual insight. Mantra. Sacred chant words. Meditation. Technique of inward attention. Psychologist Lawrence LeShan offers a down-toearth definition: The goal of meditation is "to enable you to get more out of life and to move
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more completely in whatever directions you choose." Those directions can range from moving toward inner peace and higher spirituality to losing five pounds before Christmas. Mudras. Hand gestures that direct the life current through the body. Namaste. This Hindu salutation says "the divine in me honors the divine in you." The expression is used on meeting or parting and usually is accompanied by the gesture of holding the palms together in front of the bosom. Pronounced NUM-ah-stay. Neti-neti. Means "Not this. Not this." In meditation, you gently dismiss thoughts, images, concepts, sounds, and distractions by applying the principle of neti-neti or telling yourself, "Not this. Not this." Niyamas. In the Yoga Sutras, Patanjali defined five niyamas or observances relating to inner discipline and responsibility. They are purity, contentment, self-discipline, study of the sacred text, and living with the awareness of God. Om or Aum. Mantric word chanted in meditation. Paramahansa Yogananda called it the "vibration of the Cosmic Motor." This one word is interpreted as having three sounds representing creation, preservation, and destruction. Prana. Life energy, life force, or life current. We also like Yogananda's description of prana as lifetrons. These finer-than-atomic energies have inherent intelligence, according to Yogananda, as opposed to atoms and electrons, which are considered to be blind forces. The Chinese call this life force chi. Pranayama. Method of controlling prana or life force through the regulation of breathing. Pratyahara. Withdrawing the senses in order to still the mind as in meditation. Raja yoga. The path of physical and mental control Santosha. Contentment (one of the niyamas). Satya. Truthfulness and honesty (one of the yamas). Samadhi. State of absolute bliss, superconsciousness. Yogananda called this the "state of Godunion. Shauca. Purity, inner and outer cleanliness (one of the niyamas). Shodhana. Yogic cleansing ritual. Sivananda yoga. Relaxed and gentle yoga that encourages a healthy lifestyle: proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking with meditation.
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Svadhyaya. Self-study. The process of inquiring into your own nature, the nature of your beliefs, and the nature of the world's spiritual journey (one of the niyamas). Swami. Title of respect for a spiritual master. Tantra yoga. This yoga uses visualization, chanting, asana, and strong breathing practices to tap highly charged kundalini energy in the body. Tapas. Self-discipline or austerity (one of the niyamas). Ujjayi. Breathing exercise that produces sound in the throat with the inhalation. Pronounced you-jie-ah. Viniyoga. A gentle form of flow yoga in which poses and flows are chosen to suit the student's abilities. Vinyasa. Steady flow of connected yoga postures linked with breath work in a continuous movement. For example: sun salutation. Yamas. In the Yoga Sutras, Patanjali defined five yamas or ways to relate to others moral conduct. They are nonviolence; truth and honesty; nonstealing; moderation; and nonpossessiveness. Yoga. Derived from the Sanskrit word for "yoke" or "join together." Essentially, it means union. It is the science of uniting the individual soul with the cosmic spirit through physical disciplines (postures) and mental disciplines (meditation). Patanjali offers the best definition: "Yoga is the cessation of mind." Yogi. Someone who practices yoga. (A female yoga is called a yogini.)
Most of the definitions are from Yoga Movement.
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The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program Table of Contents SERIES ONE

Module Two: Youthful Spine

5 Anchor Poses Pelvic Stabilization Exercises

The Barry Method Certification Program

2011 Colette and Philip Barry

Ujjayi Breath o o Pelvic Floor Exercises Pilates Poses- Backbends

The Barry Method Certification Program

2011 Colette and Philip Barry

Pilates- Standing Stretches Yoga Poses- Forward Bends 50-57

Shoulder Girdle and Upper Arms

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

The Five Anchors (see image 3)

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program

2011 Colette and Philip Barry

Exercise for the Five Anchors

Extended 5 Anchor Exercise 6

The Barry Method Certification Program

2011 Colette and Philip Barry

Lie on your back and bend your knee into a

Align your body into the Focal Point (Anchor

Relax and inhale. Exhale as you extend one

Lower your foot to the floor. Feel your

Inhale again. Exhale and bring your knee

Repeat this exercise four times on each leg.

Neutral Spine Right Leg 8

Neutral Spine with Left Leg 9

The Barry Method Certification Program

2011 Colette and Philip Barry

The Pelvic Rock

The Barry Method Certification Program

2011 Colette and Philip Barry

Iliacus Psoas major Pectineus Gluteus

flexes and rotates thigh laterally as above flexes, adducts thigh

flexes thigh and extends leg extends leg

The Barry Method Certification Program

2011 Colette and Philip Barry

The Barry Method Certification Program