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The Barry Method Certification Program 2011 Colette and Philip Barry
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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
http://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.staryoga.com/http://www.staryoga.com/http://www.staryoga.com/http://www.staryoga.com/http://www.staryoga.com/http://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXAhttp://www.google.com/url?q=http%3A%2F%2Fwww.healthandyoga.com%2F&sa=D&sntz=1&usg=AFQjCNHu295Z8c3zdubEyC7ShUR2Z7XqXA -
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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 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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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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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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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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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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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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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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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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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