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The Barry Method Certification Program 2011 Colette and Philip Barry

1

The Barry Method Certification Program

Table of Contents

SERIES ONE

Introduction 4-5

Seven Sacred Principles 6

Module One: Favorable Attitude 7-9

Aging Culpritso Immobile Thoracic Spineo Weak Pelvic Flooro Poor Feet

Module Two: Youthful Spine 10-19

The Spineo Thoracic (Middle Upper Back) Issueso Shoulder and Shoulder Bladeso The Healthy Spine

The Five Anchorso Heart Pointo Scapula Pointo Pubic Pointo Chin Pointo Focal Point

5 Anchor Poses Pelvic Stabilization Exercises


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SERIES TWO

Module Three: Breathworks 20-23

Benefits of Yoga Breathing Yogic Breath Reprogramming Yogic Breath

o Abdominal Breathingo Thoracic Breathingo Full Yogic Breathing

Module Four: Engagement 24-33

Bandhaso Pada Bandhao Mula Bandhao Uddiyana Bandhao Jhalandara Bandha

Ujjayi Breatho Pelvic Floor Exerciseso Pilates Poses- Backbends

QAA

SERIES THREE

Module Five: The Power of Grounding 34-38

Rebounce Effect and Grounding Asana Lockdown

o Pilates Poses- Scooping and C Positionso Spine Exercises- Rotation

SERIES FOUR

Anatomy Review


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Pelvic Girdle and Thighs 39-44

o Pilates Principleso Yoga Poses- Standing Poseso Pilates Poses- Rebounce Exercises,o Yoga Poses- Toe Bar Exercises, Mountain Poses

SERIES FIVE

Muscle Memory Contact 45-49

Pilates- Standing Stretches Yoga Poses- Forward Bends

SERIES SIX 50-57

Trunk

Exerciseso Armpit to Hipo Pilates- Seated Poses

Twists

Shoulder Girdle and Upper Arms 58

SERIES SEVEN 59-65

Yoga Poseso Backbends & Inversions

Conclusion 66

Glossary 67-70


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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 ahealthy 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 ofmuscle 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 areseeking physical fitness, core strength, personal stress relief or a lesson

in balance, Yoga and Pilates have much to offer.

They can be studied and practiced by people of any age and fitness

Colette says,

If the foundation isconcretely established, thensoaring to new heights canbe explicitly experienced.

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 andpeople often find their bodies are not the only thing that changes. Their very lifestyle andpersonal 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 MemoryContact 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 maximizesthe 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 RebounceEffect by Dona Hollenman in that for every action there is an equal and opposite reaction (IsaacNewtons 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.


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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 teachingthem 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 experienceoptimum 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 inour 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.


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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!


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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 self-

awareness 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!


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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 muscleand 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.


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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.

Image 1

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.


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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 fortreating a stiff, tight spine.

A healthy spine is capable of bending

90 degrees forward, 30 degreesbackward 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

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.

Colette says,

In yoga, the spinal columis 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 mid-

back 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 toencourage 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 andinward 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 aspecific 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 mindconnections. 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, yourmind aligns.

Focal Point permits muscle/mind connections, which allow your muscles to identify. When doneproperly 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

ofMuscle Memory Contact.

When you learn to master goodFocal 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

Exercise for the Five Anchors

Extended 5 Anchor Exercise 6

Stand with your feetplanted to the ground andalign the body into Anchor5.

Lift kneecaps to hips andengage thigh.

Press hands togetherfirmly drawing shouldersaway from ears. Breathe

steady.

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.


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Pelvic Stabilization

Neutral Spine 7

Neutral Spine Right Leg 8

Neutral Spine with Left Leg 9

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

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.


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SERIES FOUR

Dr. Ray Long - Review Pelvic Girdle and Thighs

Hip (Pelvic) and Thigh & Feet

Iliacus

ant.iliac fossa/lesser

trochanter

via psoas tendon

flexes and rotates thigh

laterally as above

Psoas major lumbar vert./lesser trochanter flexes, adducts thigh

Pectineus pubis/femur

Gluteus

Gluteus maximus

post. sacroiliac area/post.

femur under greater

trochanterrotates thigh laterally

Gluteus medius Iiium/greater trochanter rotates thigh medially

Tensor fasciae latae Iiiac crest/ant.tibia flexes, abducts thigh

Adductor longus/magnus pubis/linea aspera of femur adducts thigh

Quads

Rectus femoris iliac spine/patella flexes thigh and extends leg

Vastus lateralis, medialis,intermedius

greater trocanter and lineaaspera/tibial tuberosity via thepatellar tendon

extends leg

Hamstrings

Biceps femoris ischial tuberosity + lineaaspera/fibula and lat. condyle

of tibia

extends thigh and flexes leg

Semitendinosus ischial tuberosity/tibia Flexes leg

Semimembranosus ischial tuberosity/med.condyle

of tibiaAs above

Gracilis pubis/tibia adducts thighSartorius iliac spine/tibia rotates leg laterally

Tibialis anterior tibia/ superior first metatarsal dorsiflexes foot

Extensor digitorum longus tibia + fibula/phalanges extends toes

Peroneus longusfibula + tibia/inferior firstmetatarsal

everts foot, plantar flexes foot

Shin splints is a term for inflammations of the tibial periosteum of tendinitis associated with thetibialis posterior or anterior. It usually results from running on hard surfaces.


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Gastrocnemius post.knee/calcaneusplantar flexion, "standing on

toes, flexes leg

Flexor digitorum longus post.tibia/distal phalanges 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 meansseat". It can denote both the surface on which the Yogapractitioner 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 insideand 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 healthfrom 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 whole-

body 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

Power of Grounding One 22

Power of Grounding Two 23

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 thedifference.


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Barry Method Yoga Poses

Toe Bar Sitting Abdominal Scoop and C Position

Curl Up C Scoop Manual 28

Curl Up C Scoop Manual with Toe Bar 29

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 railuntil you are in a sitting,

scooping position.

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.


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Mountain Poses

Barry Method Mountain Pose 32 Extended Mountain With Pole 31 Mountain Pose, Arms Stretched 32

Stand with your feetplanted to the ground andalign the body into Anchor

5.

Lift kneecaps to hips andengage thigh.

Press hands togetherfirmly drawing shouldersaway from ears. Breathe

steady.

Colette says,

Mountain poses are used to

ground thoughts and mind

at beginning, middle or end

of session.

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.

Stand in the MountainPose and maintain Anchor5.

Place fingers lightly behinhead and raise elbowstoward back of shoulders.

Keep chest open and

shoulders down.


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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.

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.

Colette says, Scientifically,muscle memory involves

the mind interpreting an

image, processing the

image, then allowing you to

perform the image.

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 is the foundation wherereconstruction of proper body alignmentbegins. Overall results allow the body toheal in a balanced natural state

replenishing energy and vitality


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Standing Stretches

Lateral Stretch 33

Open Chest Chair 34

Stand with hips onhands. Apply Anchor 5.Raise right hand toceiling.

Reach right hand to

opposite wall whilekeeping the right armbehind the right ear.

Allow right hip to leantoward opposite wall of

right hand. Keep torsogrounded.

From Mountain Pose

with hands on hips,begin to lower body

bending knees andlifting chest.

You will be in a slightsquat position whilepressing thighs and

feet together.

Maintain this "Chair"

position while pullingshoulders away fromears and engagingback muscles.


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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 meditativemindset.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 backbends,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 andmay alleviate digestive complaints and relieve gas. Forward bend stimulates the emotionscontained 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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Forward Bend- On Board, Feet on Wall 42

Forward Bend- Wide Leg, Forward on Board 43

Sit at base of board facingwall. Place feet on walland heel on floor.

Sit tall. On exhale, foldbody deeply brining crownof head to wall andtailbone to resistance rail.

Extend arms and leandeeply into Forward Bend.

Stand at board with legs

outside the board. Standsupporting the body inAnchor 5.

Raise arms to lengthenspine then exhale and foldbody, chest to knees.

Tuck chin in and bring

navel to the back of thespine to fold deeper.

Feel tailbone reach toceiling and toward head.


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Forward Bends

Forward Bend- Feet in Straps 39

Forward Bend- Chest to Knees Ab Crunch 40

Forward Bend with Straps 41

Place feet in straps on theTotal Trainer, machine

leveled at 3 or 4.

Sit tall and breathe in,then out, letting the air outas you fold chest to knees.

When folding bring tailboneback to base of themachine while pulling

navel to back of spine tofold deep.

Reach hands to feet and

continue folding with chin

tucked in, lengtheningspine.

Lie on board with arms tosides and hands inhandles.

Raise legs to ceiling

straight or bend at knees.Bring chest to knees. Drawarms to side and arm pit tohips.

Exhale deep and bring

navel to spine to raise andlengthen spine.

Shorten rope and havestraps in wrap in hands onthe bony surface.

Exhale deeply and foldchest to knees, reachhands to feet.

Allow tailbone to extend to

the resistance rail while

tucking head in andreaching crown of head inopposite direction.


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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 awareoprana, 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: Anythingalive is in constantmotion. As you breatheyour body is changing.

A new breath means newenergy is entering yourbody. Learn to keep your

muscles relaxed andpassive 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 ofhttp://www.healthandyoga.com

Even, completebreathpromotes

evenness oftemperament.

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:

Colette says:All of the three breathingsteps should be done

WITHOUT strain. Thenatural tendency is toheave with effort. Theright way is to make itsmooth and effortless.

Go slow and easy.

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.


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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

Colette says:By applying engagementor isometric contraction,muscles are contractedin their natural state,which reinforces properjoint alignment.

When joints are properlyaligned, bones andligaments move in a painfree, fluid motion;restoring health, vitality,and muscle tone.

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.)


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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. Pada Bandha (Foot Lock)

2. Mula Bandha (Pelvic Lock)

3. Uddiyana Bandha (Abdominal Lock)

4. 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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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

Pelvic Floor Lift A 15

Pelvic Floor Lift B 16

Pelvic Floor Lift C 17

Colette says,

Pelvic Floor Lifts are a great

way to loosen the pelvic

muscles, work your

bandhas and practice your

ujjayi breath.

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.

Do this exercise 12 times while working with your breath

to move.


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PILATES POSES

Backbends

91

92

1. Stand with back facing away fromthe rail of the machine.

2. Have hands on hips and follow theAnchor 5.

3. Raise right hand to ceiling oninhalation to extend arm and torso.

4. Then place hand behind the head toopen chest.

5. On exhalation place right hand onthe top of the gravity board.

6. Hold into a Backbend on two deepbreaths.

7. On exhalation draw right up andforward using your bandhas for easeout of your backbend.

93 94 95


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SERIES SIX

Dr. Ray Long Trunk pg. 113

Trunk

Rectus abdominus pubis/rib cartilages tightens mid-line in defecation

External oblique ribs/linea alba compresses abdomen

Internal oblique iliac crest/rib cartilages compresses abdomen

Transverse abdominus iliac crest/linea alba compresses abdomen

Thoracic- Deep

Diaphragmribs + lumbar vert./central

tendon

inhalation, increases volume of

the thoracic cavity

External intercostals adjacent ribs elevates rib cage in inhalation

Internal intercostals adjacent ribs depresses rib cage

Pectoralis minor ribs #3-5 /coracoid of scapulamoves scapula anteriorly,

elevates rib cage

Thoracic- Superficial

Pectoralis majorSternum and clavicle/greatertubercle of humerus

Adducts arm

Serratus anterior Ribs scapula

Abducts scapula, elevates ribs.

What is winged scapula?

Back

Trapeziusoccipital + vertebrae/clavicle +

scapulaupper div. elevates clavicle; forclimbing, elevates scapula

Levator scapulae cervical vertebrae/scapula elevates scapula

Rhomboideus thoracic vertebrae/scapula adducts and fixates scapula

Latissimus dorsi vertebrae/humerus draws arm back

Quadratus lumborumiliac crest/12th rib and lumbarvertebrae

draws torso R and L inferiorly


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Armpit to Hip

Armpit to Hip 18

Lay supine on the board withfeet on the board. Engage bodyin Anchor 5.

Hold handles with rope to side

of body. Have thumbs to body.Draw armpit to hips allowingyour chest to open.

Raise hands up to shoulderlevel then lower, keeping your

Armpit to Hip Side Pull 19


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Armpit to Hip Downward Dog

Armpit to Hip DD 1 20

Armpit to Hip DD2 21

Downward & Upward Dog on theBoard.

Stand with legs apart and foldinto a Downward Dog withhead on board.

On exhalation raise body andposition shoulders over hands.Draw down armpit to hips.


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Seated Arm Pull- Seated Pose B

Leg Squat, Extended Arms- Seated Pose C

Seated, Feet in Straps- Seated Pose D 39

Sit on the gravity board andhold the rope handles.

Extend legs strong and liftspine to ceiling.

Pull handles down whileopening chest.

Apply the Anchor 5.

Use back muscles and sides oftorso to maintain arms to the

sides.

Sit low on the gravity board oron a yoga block.

Squat legs while stretchingspine to ceiling.

Have fingers gently behind thehead while applying Anchor 5

Rotate hips forward and

engage into the back muscles.

Support feet in straps and sitin a scooping position.

Pull navel to the back of thespine and round the backwith chin tucked in. Havearms floating to the sides.

Bend knees and balance body

using the core and uppertorso.


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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 whilecreating suppleness and freedom in the spine.

Active supine twists strengthen the abdominal obliques. These are the most important group ofthe many asanas that depend on rotational movement. If you maketwists a part of your daily routine, you will help restore the naturalrange of motion for your spine.

In short, by twisting your body more and more into a pretzel, you can

are able to easily unwind the accumulated physical and emotionaltension of life.

When doing twists, use these general guidelines:

Colette Says,

After deep back bends and

forward bends do twists.

These are excellent for

neutralizing the spine!

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 roots-extension 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 theback 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.


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Twist Poses

49

Twist Pose- Standing Wide Leg- Revolving Triangle 44

Twist Pose- Sitting Revolver, Against Wall 45

Twist Pose- Locust Pose Revolving at Toe Bar 46

Line feet under hips andshoulders under hands.Position body in Anchor 5.

Rotate body and reach righthand to ceiling. Allow rightshoulder to line up withright hips. Allow entire ribcage to rotate.

Place right arm behind

torso and gaze pass theshoulder. Maintain for 4breaths.

Sit facing the wall at theedge of the board. Alignbody in Anchor 5. Haveknees open and hips open.

Breathe in and rotate bod

placing the right hand onthe wall and the left armagainst the right knee.

Maintain a tall spine andallow the ribs to rotate.

Sit with legs in locust pose.Place the right hand on the

Toe Bar.

Sit tall and allow rotate theupper torso placing the lefthand on the opposite sideof the board.

Allow the torso to rotate asyou gaze over yourshoulder.


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Twist Poses

50

Twist Pose- Revolving Prayer Pose on Board 47

Kneel on the edge of the

board. Press toes into theground.

Raise arms to ceiling to

extend spine. Bring handsinto prayer and rotate.

Press right elbow acrossleft knee and lengthen

spine. Keep chin tucked in

Twist Pose- Revolving Against Wall 48

Stand a foot away with

your back facing the wall.Position body in Anchor 5

Raise hands to ceiling,then place hands forwardwhile rotating body to theright. Keep feet stationary.

Rotating at the hips, placehands onto wall whilestanding tall. Gaze eyes to

the right small finger.


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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 andmuscles 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.

Colette says,

When you can feel secure

in your foundation, you can

stretch further and reach

farther.

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.


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Twist Poses

53

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. Lock abdominal core, navel inward and upward (Bandhas).

2. Draw shoulder blades toward center and downward.

3. Engage and energize muscles in arms and legs.

4. Gaze, gently toward focal point.

5. Breathe steady and focused.

6. Balance your center.

7. Liberate and let go.

Colette says,

Learn to always approach

all of your asanas withstrength 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

Power of Grounding One 26

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.

C Curve Manual 27This is an excellent routine to help

tone muscles along the pelvicregion while learning how to scoop

the abdomen.


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Twist Poses

Spine Exercises

Spine Rotation A 24

Sit on the floor with your

back to the wall.

Keeping your body inAnchor 5, bring your hands

together in prayer and situp tall.

Rotate spine by placingright hand on the outsideof left knee and the left

Spine Rotation B 25

Colette says,

By placing the hands in a

binding position you are

able to rotate your spine

deeper and more

effectively.


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Dr. Ray Long The Shoulder Girdle and Upper Arm

Shoulders/ArmsTeres major

scapula/intertubular groove ofhumerus

adducts arm

Teres minorinf. borderscapula/great.tub.of humerus

rotates arm laterally

Deltoid

clavicle + scapular

spine/deltoid

tuberosity of humerusflexes and abducts arm

Subscapularis anterior scapula/humerus rotates arm medially

Supraspinatusposterior, upperscapula/tubercle of humerus

abducts arm

Infraspinatusinf. angle of scapula/tubercle

of humerusrotates arm laterally

Biceps brachii coracoid + scapula/radius flexes forearm, flexes arm

Brachialis ant. humerus/ulna flexes forearm

Brachioradialis distal humerus/radius flexes forearm

Triceps brachii

post.scapula, glenoid fossaand humerus/olecranonprocess

extends forearm

Pronator teresmed. epicondyle ofhumerus/radius

pronates arm

Supinatorlat. epicondyle of

humerus/radiussupinates arm and hand


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SERIES SEVEN

BARRY METHOD YOGA POSEBackbends

Backbends keep the spine supple and aligned properly, while bringing awareness to the

vulnerable portions, making them stronger. They realign the spine, counteracting and re-

teaching 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

particular.

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.

Colette Says,

Backbends are among themost challenging poses in

yoga.

Bending backward helpsstrength your back andkeep your spine strong andsupple.

Backbends also open thefront 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 thespine, 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

Backbend- Standing with the Board 49

Backbend- Inverted with Feet Under Board 50

Stand facing the base ofthe board and positionbody in Anchor 5. Board ontop level.

Raise arms and place righthand on the board extendleft hand over head.

Allow chest to open anddraw blades down theback. Let eyes gaze andplace the left hand on theboard.

Exhale and use yourbandha to return tostanding.

Lie inverted on the boardwith head at the base ofthe board.

Allow hips to open andstretch feet under theboard.

Keep chest open and rest.


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Backbend Poses

Backbend- Camel Against Wall 51

Backbend- Upward Dog 52

Kneel with back facing

wall. Have feet againstwall.

Raise arms high andextend right hand onto thewall while placing left handon heel of left foot.

Keep chest open and allowhips to open. Extend headback.

Rest body on the board

with knees off board andfeet on the wall.

Press hands into the boardand lean back into abackbend.

Allow chest to open and

raised. Draw head backand drop blades down.


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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

Inversions- On Board with Straps 53

Lie on the board at level 4with feet in straps. Allowthe spine to stretch.

Raise hands overhead and

allow body to extend.

Take deep breaths and feelthe spine lengthen. Restfor 5 breaths

Inversions- Shoulder Stand On Board with Wall 54

Invert with feet on the walland shoulders on the

board.

Be sure to allow the weightof the body to press intothe shouldersto stretch the neck andshoulder muscles.

Extend one foot at a timeto the ceiling while

supporting other foot onthe wall.


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Inversion Poses

Inversions- Plow on Board 55

Inversions- Bridge on Wall 56

Invert body on the boardwith the wall 2' from thebase of the machine.

With the board raised tolevel 3, flip feet over yourhead and place on the wall

Let body rest in invertedposition putting your

weight on the shoulder.

Bend knees for deeper

effect.

Inverted, place feet on thewall.

Let the weight of the bodyrest on the shoulder andpush hips away from thewall.

Keep body light and

extended.


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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, universalprinciples 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 reallytangle 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 aretaught and practiced.

Ashtanga yoga. Physically challenging yoga to build strength, flexibility, and stamina. Alsocalled 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 aspecific area.

Bhakti yoga. The path of devotion Bikram yoga. A rigorous yoga performed in a hotenvironment.

Brahmacharya. Purity, chastity, nonlust (one of the yamas).

Br

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