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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
Cervical Curve

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.

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


The Five Anchor Points are guidelines, acting as stakes to anchor the body and shift it back into proper alignment.

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 fistsize space between chin and neck

5. Focal Point
When other points are aligned, focus inward Causes mind to connect to muscles

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.

Review: Module 2
1. 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

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 Breath


Step 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.

Review: Module 3
1. 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.

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 rounded

Maha Bandha The Great Lock

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.

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.

Review: Module 4
1. 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. 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. Using all of your bandhas allows you to create an internal force to move your body from one asana to the next effortlessly.

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

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

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