Restlessness anddiscontent are the firstnecessities of progress. Thomas Edison
IntroductionThe Barry Method is based on – Yoga and Pilates – Muscle Memory Contact ™ • Active connection of mind to muscles • Created by Colette Barry – Breath work, proper form and deliberate motion are crucial – Wall work and the Gravity Machine are used to take advantage of the Rebounce Effect
Introduction (Continued)Your Role as an Instructor: – Inspired Support and Informed Guidance for your students – Challenge students physically and mentally – Teach students to “communicate with muscles” as part of the natural language of the body – Help students turn back the clock of aging by embracing the wisdom of the Youthful Spine and Breathwork
Seven Sacred Principles Favorable Attitude Asana Youthful Lockdown Spine Power of Breathwork Grounding Muscle Memory Engagement Contact
Yoga is the perfectopportunity to be curious about who you are. Jason Crandell
Favorable Attitude• Favorable attitude is the state of thinking the extraordinary, and living the exceptional by erasing negativism and doubt.• Yoga is a wonderful vehicle in helping us experience this liberating state of mind. – A positive attitude gives you the strength to be true to yourself. – Your mind and body learn to tune into the powerhouse of where your inner potential resides. – ‘Step into’ a higher place when you ‘step onto’ the mat, because when you do, you release all of the negative thoughts and emotions that oppress and debilitate you.
Countering the Culprits of Aging• Immobile Thoracic Spine – Leads to Kyphosis / Dowagers’ Hump• Weak Pelvic Floor – Gravity and improper exercise = weakened muscles – A toned pelvic floor acts as a springboard for the upper body – The Barry Method includes unique, specific exercises to quickly regain pelvic tone
Countering the Culprits of Aging (Continued) • Poor Feet: Foot Issues Create Body Issues – Stiff toes lead to a stiff spine – Youthful feet: pliable, toned, evenly distributed and flexible – As feet loosen, the body heals • Exercise of the feet is a crucialSpreading the toes into the floor part of your asanastrengthens bones and stretches muscles and ligaments.
Review: Module 11. List the 7 Sacred Principles ofthe Barry Method. Favorable Attitude, Youthful Spine, Breathworks, Engagement, Muscle Memory Contact, Power of Grounding Asana Lockdown2. What are the three AgingCulprits? Immobile Thoracic Spine, Weak Pelvic Floor, Poor Feet3. What ways does the BarryMethod correct this? Loosen spine, strengthen “pelvic springboard”, repair feet
Yoga is the fountain of youth.You’re only as young as your spine is flexible. Bob Harper
The Normal Spine• The three natural curves of the spine act as a shock absorber. Cervical – Cervical- 7 vertebrae Curve – Thoracic- 12 vertebrae – Lumbar- 5 vertebrae• A healthy spine is capable of Thoracic bending 90 degrees forward, Curve 30 degrees backward and 30 degrees laterally (sideways). By the time we turn 40, many Lumbar of us have lost more than half Curve of this range.
The Power of the Spine• In yoga, the spine is referred to as Brahma Danda, which literally means “the walking stick of God”. – The spine is the vehicle through which the power of the universe manifests in human form. – Through sushumna nadi, the central column of the spinal cord, kundalini force rises from dormancy at the base of the spine to the crown of the head. – A vertical spine is thus crucial in meditation.
The Healthy Spine• A healthy spine allows the blood supply to freely transport nutrients and oxygen to all organs and tissues throughout the body• When the spine is mobile, it allows all of the joints in the body to maintain a healthy range of motion. An immobile spine leads to limited motion, aches, pains and even arthritis.• A healthy spine allows the muscles to function at their fullest capacity.
Thoracic Issues• Thoracic Curve = Fulcrum of the Spine• Thoracic Mobility is hindered by: – Gravity – Locked shoulder blades – Weakened back muscles (Trapezius, Erector Spinea and Latissimus Dorsi )
Shoulders and Shoulder Blades Misaligned Aligned Shoulder Achieving Proper Shoulder Blades Blades Posture • Weak Back Muscles • Scapulas towards • Pull shoulder blades • Slouched Upper Body middle of back together and down • Pulled down by: • Visualize tips of • Trapezius scapulas moving • Lower Trapezius towards “X” • Erector Spinae • Latissimus Dorsae
The Five Barry Method Anchors The Five Anchor1. Heart Point Points are 2. Scapula Point- Anterior guidelines, acting asCenter of 3. Pubic PointSternum - Base of the stakes to anchor scapula 4. Chin Point- Crucial role in - Anterior of the the body and shift italigning body - Engaged by drawing scapula pubic bone - Seals all other 5. Focal Point back into proper down and in - Tipping the Pubic Point points alignment. When other forward relaxes - To apply, lower points are lumbar regeion the chin towards aligned, focus the chest inward allowing a fist- size space Causes mind to between chin connect to and neck muscles
Mountain Pose • Stand with back to wall • Raise arms and touch fingernails to wall. • Maintain Anchor 5. • Keep shoulders drawn together and down towards the low back. • Chest open.
Pelvic Stabilization 1 • Lie on your back and bend your knee into a 90 degree angle. Keep your knees close to your chest. Place your hands on your ribs. • Align your body into the Focal Point (Anchor 5) • Relax and inhale. Exhale as you extend one leg away from your chest with your knee bent. Avoid arching your back or rocking your hips. • Lower your foot to the floor. Feel your stabilizer muscles working to maintain a neutral spine. • Inhale again. Exhale and bring your knee back to your chest. • Repeat this exercise four times on each leg.
Pelvic Tilt with the Toe Bar • Sit at the top edge of the gravity board with your hands on the Toe Bar. • With your chin tucked, rock tail bone toward the Toe Bar and draw navel to spine. • Lean back keeping arms straight and shoulders away from the ears. • Begin to un-rock pelvic and allow the gravity board to slide away from the Toe Bar keeping arms straight. • Extend the tailbone to the opposite direction and position body into a flat back with hands on the Toe Bar. • Pause and then begin to reverse back to the starting position keeping arms straight and chin tucked in throughout the entire routine.
Review: Module 21. What are the Five Anchors?Demonstrate and Describe Each Heart, Scapula, Pelvic, Chin and FocalOne.2. What are the three curves ofthe thoracic spine? Cervical, Thoracic, Lumbar
Respiration being disturbed,the mind becomes disturbed.By restraining respiration, theYogi attains steadiness of the mind. Hatha Yoga Pradipika
Yogic Breathing• Conscious breath encourages conscious action and conscious living.• Yogic Breath: – Releases acute and muscular tensions around the heart and digestive organs. – Helps respiratory illness sufferers (like asthma and emphysema) to overcome the fear of shortness of breath. It actually increases lung capacity. – Encourages proper nervous stimulus to the cardio-vascular system. – Reduces emotional and nervous anxiety. – Improves detoxification through increased exchange of carbon dioxide and oxygen. – Amplifies the auto immune system by increased distribution of energy to the endocrine system. – Calms the mind and integrates the mental/physical balance. – Contributes to both vitality and relaxation.• The full yogic breath is the basic building block of the powerful yoga breathing techniques called Pranayama in Sanskrit.
Reprogramming The BreathStep 1: Abdominal Step 2: Thoracic Step 3: Full YogicBreathing (Chest) Breathing Breathing • Observe the • Observe the • Combine breath and note breath and note Abdominal and the movement of the movement of Thoracic the abdomen. the chest. Breathing: • Deepen, lengthen • Deepen, lengthen • First inhale by and extend that and extend that filling the movement, movement, abdomen, then without moving without moving continue to fill the the chest. the abdomen. chest. • Continue for 20 • Continue for 20 • Reverse to exhale. breaths and then breaths and then This is 1 full yogic rest. rest. breath. • Continue for 10 rounds. The yogic breath is as a continuous wave like pattern – as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation.
Ujjayi Breath• Ujjayi Breath is the basic • Inhale and exhale deeply through the breathing technique in the Barry mouth. Method • On the exhales, begin to tone the• The effects of the ujjayi are back of the throat, slightly constricting the passage of air. threefold: • Once you are comfortable with the – The breath is warmed when exhale, begin to apply the same breathing just through the nose, thus warming the lungs, which toning of the throat to the inhales. warms the blood, which warms the This is where the name of the breath body. comes from. It sounds like the ocean. – The sound and sensation of ujjayi • When you are able to control the helps in maintaining awareness of throat on both inhale and exhale, the breath flowing with steadiness, close the mouth and begin breathing ease, and balance. through the nose. Apply the same – The rhythmic sound of ujjayi helps toning to the throat. The breath will to calm the nerves and create a make a loud noise coming in and out quieter internal practice. of the nose. This is Ujjayi breath.
Review: Module 31. What are the benefits ofYogic breath? Calms the mind and integrates the mental/physical balance.2. Explain the three forms ofYogic breathing: Abdominal, Thoracic and Full Yogic Breathing.
When meditation is mastered, the mind isunwavering like the flame ofa lamp in a windless place . Bhagavad-Gita Gita
Engagement: Key to Proper Asana• “Engagement” is the application of isometric (static) contraction to muscles, without visible movement in the joint. – Isometric exercise is extremely powerful and effective in elongating and strengthening muscles. – Applying isometric muscle contraction helps build and tone muscle tissue without fatiguing or damaging muscle fiber• To engage your muscles, first position your asana in proper alignment; then gently contract the muscles that are involved in sustaining the asana such as your leg, or arms or torso.
Benefits of Engagement• Cleans muscles of toxic buildups• Builds muscle tissue without fatiguing• Reinforces proper joint alignment (Overall results allow the body to heal in a balanced and natural state reproducing energy and vitality.)• Stimulates muscle memory (The foundation where “reconstruction” of proper body alignment begins.) By applying isometric engagement or isometric contraction, muscles are contracted in their natural state, which reinforces proper joint alignment.
Bandhas (Root Locks)• Bandhas are interior body locks used in yoga• Bandhas increase physical strength, develop muscular control and support your spine.• There are four Four Bandhas used in the Barry Method: – 1. Pada Bandha – 2. Mula Bandha – 3. Uddiyana Bandha – 4. Jhalandara Bandha• When all of the bandhas are activated at the same time, it is called Maha Bandha, the Great Locks.
1. Padi Bandha / Foot Lock • When you root down from the top of your thigh bones down into your feet, the muscles in your calves and thighs engage. • This causes an upward pull on the arches of the pada bandha and creates expansion through the joints.
2. Mula Bandha / Pelvic Lock• 1st “interior” body lock, used to control the flow of energy• Activate by drawing the pelvic floor upwards towards the navel• Pubic floor = Space between tailbone and pubic bone.
3. Uddiyana Bandha / Abdominal Lock• 2nd “interior” body lock, used to control the flow of energy – can be used independently or with Mula Bandha• Massages and cleans the abdominal organs• To Engage: – Sit in Rock Pose – Exhale, then “false inhale” (draw up abdomen without taking in breath) – Contract the belly under the rib cage – draw muscles upward and inward
4. Jhalandara Bandha / Throat Lock • 3rd and final “interior” body lock, used to control the flow of energy – can be used independently or with Mula and/or Uddiyana Bandha • To Engage: – Sit in Rock Pose – Inhale about 2/3, and hold – Drop the chin, then draw the chin back so the neck is not roundedMaha Bandha – The Great Lock
Using the Bandhas Using all your Bandhas allows you to create aninternal force to move your body from one asana to the next throughout your flow. Effortlessly. • The Bandhas are tools that can be variously engaged to support different energetic actions in the practice. • A full Uddiyana Bandha restricts the breath, rather it should be used as a light and energetic lifting. • Similarly, the Muja Bandha should draw energy into the core of the body, rather than creating pelvic tightness.
Pelvic Rock – Lay upside down on the inverted slant board. – Begin to rock your legs and hips over your head with your knees slightly bent. Use your exhalation and ujjayi breath to lift your hips off the board. – Keep the rest of your body relaxed. Keep your chin tucked in. – When exerting force in your practice, you will exhale.
Backbend Pelvic Floor Lift • This will allow you to use the Mula Bhanda to create the necessary transition force. • Do this exercise 2 times on each side while working with your breath to move.
Armpit to Hip • Lay supine on the board with feet on the board. Engage body in Anchor 5. • Hold handles with rope to side of body. Have thumbs to body. Draw armpit to hips allowing your chest to open. • Raise hands up to shoulder level then lower, keeping your shoulders away from your ears and drawing the blades together and down as in Anchor 5. • Continue raising and lowering your arms. Bring your armpit to your hips when in the starting position.
Review: Module 41. What is engagement and the Engagement is the final step in applying abenefits? solid asana. By applying engagement, muscles are contracted in their natural state, which reinforces proper alignment. Pada Bandha, Mula Bandha, Jhalanara2. Name and describe the Four Banda, Uddiyana Bandha.Bandhas and Ujjiah Breath ? During Ujjayi breating you can direct this powerful breath stream to the parts of your body that demand it.3. Explain what you felt in thebandha exercise and how to Using all of your bandhas allows you to create an internal force to move your bodycontract the bandha in a from one asana to the next effortlessly.Backbend Pose ?
Muscles are in a most intimateand peculiar sense the organs of the will. G. Stanley Hall
Muscle Memory• Muscle memory is the body’s amazing ability to “remember” a repetitive muscular movement.• To use muscle memory to improve asanas: – Achieve correct alignment briefly – Imprint the feel of correct alignment in your mind – Use that imprint to train your muscles in the correct pose
Barry Method: “QAA” Hold the pose Quick for a brief moment Agree to Accurate absolute alignment Affirm the Affirm correct alignment
Cues for Muscle Memory• Each student processes information differently• In order to cement learning, use multiple cues to imprint muscle memory: – Visual – Audio – Tactile
Nine Teaching Techniques for the Barry Method Speak with Seal each positive confidence and Use eye contact asana with a deep authority steady breath Demonstrate to Praise correct them what “looks” Provide visual alignment with correct and how demonstrations enthusiasm they look doing it Touch helps clients Save them the physically feel trouble of what muscle to “finding” it. contract.
Review: Module 5 Muscle memory contact is using the1. Explain Muscle Memory brain to engage the body’s naturalContact. muscle memory to more quickly learn correct asanas.2. Describe the Q.A.A. Quickly hold pose, Accurately confirm alignment, Affirm correct alignment.3. What types of cues should be Visio, Audio and Tactile tools should beused to prompt muscle used.memory? Speak with authority, Use eye contact,4. Explain teaching techniques Seal each positive asana with a breath,for the Barry Method. Praise correct alignment , Provide visual demonstrations Touch helps clients physically feel what muscle to contract.
Grounding is a process ofdiverting one’s scatteredforces into one powerful channel . James Allen
Grounding• Grounding is a process of consciously rooting your physical body to the earth• This acknowledgement of the physical surface you are on provides many benefits: – Increased Focus – Mental Clarity – A sense of control
Energy Created by Grounding• Grounding produces the “rebounce For every effect” action there is• The “rebounce effect” is an expression of Newton’s 3rd law. an equal an• The effort applied in pressing down opposite through the feet is returned as reaction. energy drawing up the body. Isaac Newton’s• In “rooting down”, muscular 3rd law of engagement is stimulated and space is created in the joints – this motion. expansion is useful in advanced asanas.
Asana LockdownA Checklist for Asanas:1. Lock abdominal core, navel • By following a checklist, a inward and upward powerful, effective asana is (Bandhas). insured.2. Draw shoulder blades toward • This list will vary somewhat by center and downward. pose.3. Engage and energize muscles • By repeatedly reviewing the in arms and legs. checklist while you refine your4. Gaze, gently toward focal pose, a more powerful yoga point. practice is achieved.5. Breathe steady and focused.6. Balance your center.7. Liberate and let go.
Grounding Effect Exercise • Lie on the board facing the wall with your body approx 2 feet away from the wall. Curl your chest to your knees. • Holding onto your left knee, extend your left leg to the wall placing your left toes on the wall. • On exhalation, return your left leg and stretch your right let to the wall gently placing your right toes on the wall. • Be certain to maintain an engaged core the entire cycle. Feet are to lightly touch the wall keeping foot sustained.
Spinal Rotation • Sit tall at the base of the machine in the five anchor position. • On exhalation, place right hand on the wall while pivoting the torso and placing the left hand on the board. • Be sure to sit tall and drop shoulders away from your ears. • Gaze eyes to the resistance rail. • On exhalation, repeat to the opposite side, using the wall and gravity board to support and engage muscles.
Pilates Principles Used in Asana Lockdown• Trunk stabilization (armpits)- deep abdominal transverses, and internal and external oblique.• Scapula stabilization (mid-back muscles)- lower trapezius, serratus anterior and rhomboids.• Hip stabilization (buttocks)- pull up through the inner thighs and pelvic floor muscles.
Abdominal Scoop with Wall and C Position Exercises • Lie on your back with your feet touching the wall (or toe bar) and your knees slightly bent. Inhale and raise your hands over your head. • On exhalation bring your arms to your side, lift your head and tuck your chin to your chest. • Begin to lower your navel to your spine in the abdominal scoop, • Hold this position while maintaining an abdominal scoop. Your shoulder blades should be off the board with only the tips of the blades touching the board. • Maintain this position for three steady breaths. • Breathe in. On exhalation, slowly lower your body one vertebrae at a time. • Use the wall or Toe Bar to keep your hips and pelvis stationary. Rely on your abdominals to lower your body. Return to your neutral spine.
Review: Module 61. Explain the "Rebounce Energy recovered from grounding isEffect”. channeled back into each asana – based on “for every action there is an equal and2. Explain the Power of opposite reaction.”Grounding. Grounding provides mental clarity, focus, and a sense of control.3. Identify the Pilates principlesused in Asana Lockdown. Trunk stabilization, Scapula stabilization, Hip stabilization4. List all the Barry Method Lock abdominal core, navel in/upward.Asana Lockdowns? Draw scapulas toward center and down.. Engage + energize muscles in arms and legs. Gaze, gently toward focal point. Breathe steady and focused. Balance your center. Liberate and let go.
Pelvic Girdle and Thighs • Biceps femoris - extends thigh and flexes leg • Semitendinosus – flexes leg • Semimembranosus - as above • Gracilis – adducts thigh • Sartorius - rotates leg laterallyHamstrings • Tibialis anterior - dorsiflexes foot • Extensor digitorum longus - extends toes • Peroneus longus - everts foot, plantar flexes foot • Gastrocnemius - plantar flexion, "standing on toes,‖ flexes leg • Flexor digitorum longus - flexes toes, inverts foot
Barry Method Yoga – Standing Asanas• A Yoga Asana is simply a pose – the term actually means “seat”.• Standing Poses - Tadasana – Used as warmup or as starting position for other pose – Strengthens legs, opens hips and improves balance
Standing AsanasMountain Pose Extended Mountain Mountain Pose, Arms• Stand with your feet planted With Pole Stretched to the ground and align the • Stand with your back toward • Stand in the Mountain Pose body into Anchor 5. the wall and hold rod in hand and maintain Anchor 5.• Lift kneecaps to hips and with hands over head. • Place fingers lightly behind engage thigh. • Reach arms high with head and raise elbows toward• Press hands together firmly fingernails touching the wall. back of shoulders. drawing shoulders away from Plant your body into Anchor 5. • Keep chest open and ears. Breathe steady. • Keep your body grounded shoulders down. while allowing your arms to rise from your hips to your small finger. Breathe steady.
Barry Method Yoga – Seated Asanas• Seated Poses - Dandansana – Useful for practicing breathing exercises – Often used as warmup or as starting position for other pose – Improves posture, opens hips. • Use a blanket or towel to rotate hips forward when sitting on the floor, to improve spine alignment.
Seated AsanasBasic Dandasana Seated Arm Pull• Sit on the board on mat. • Sit on the gravity board and hold the rope• Place your feet on the wheel or wall lifting handles. you spine up toward the ceiling. • Extend legs strong and lift spine to ceiling.• Press your fingers behind your hips and lift • Pull handles down while opening chest. your spine higher without bringing your • Apply the Anchor 5. shoulders up to your ears. • Use back muscles and sides of torso to• Rotate your hips forward and tailbone maintain arms to the sides. posterior.• Apply the Anchor 5 while lifting your Bandha keeping your legs firm.
Seated Asanas 2Leg Squat, Extended Arms Seated, Feet in Straps• Sit low on the gravity board or on • Support feet in straps and sit in a a yoga block. scooping position.• Squat legs while stretching spine • Pull navel to the back of the spine to ceiling. and round the back with chin• Have fingers gently behind the tucked in. Have arms floating to head while applying Anchor 5 the sides.• Rotate hips forward and engage • Bend knees and balance body into the back muscles. using the core and upper torso.
Trunk Thoracic- • Pectoralis major - Adducts arm • Serratus anterior - Abducts scapula, elevates ribs.Superficial • Trapezius - upper div. elevates clavicle • Levator scapulae - elevates scapula Back • Rhomboideus - adducts and fixates scapula • Latissimus dorsi - draws arm back • Quadratus lumborum - draws torso R and L inferiorly
Barry Method Yoga – Forward Bends• Forward Bend - Uttanasana – Quiets the mind and encourages a meditative mindset – Stretches entire back of body – Force of deep breathing / pressure of forward bends massages internal organs – Maintains and restores integrity of spine.
Forward BendsForward Bend- Feet in Straps Forward Bend- Chest to Knees Ab• Place feet in straps on the Total Trainer, Crunch machine leveled at 3 or 4. • Lay on board with arms to sides and hands• Sit tall and breath in, then out, letting all in handles. the air out as you fold chest to knees. • Raise legs to ceiling straight or bend at• When folding bring tailbone back to base knees. Bring chest to knees. Draw arms to of the machine while pulling navel to back side and arm pit to hips. of spine to fold deep. • Exhale deep and bring navel to spine to• Reach hands to feet and continue folding raise and lengthen spine. with chin tucked in, lengthening spine.
Forward BendsForward Bend with Straps Forward Bend- On Board,• Shorten rope and have straps in Feet on Wall wrap in hands on the bony surface. • Sit at base of board facing wall.• Exhale deeply and fold chest to Place feet on wall and heel on floor. knees, reach hands to feet. • Sit tall. On exhale, fold body deeply• Allow tailbone to extend to the brining crown of head to wall and resistance rail while tucking head in tailbone to resistance rail. and reaching crown of head in • Extend arms and lean deeply into opposite direction. Forward Bend.
Twist PosesStanding Wide Leg- Sitting Revolver, Against Locust Pose Revolving atRevolving Triangle Wall Toe Bar• Line feet under hips and • Sit facing the wall at the edge of • Sit with legs in locust pose. Place shoulders under hands. Position the board. Align body in Anchor the right hand on the Toe Bar. body in Anchor 5. 5. Have knees open and hips • Sit tall and allow rotate the• Rotate body and reach right open. upper torso placing the left hand hand to ceiling. Allow right • Breathe in and rotate bod on the opposite side of the shoulder to line up with right placing the right hand on the board. hips. Allow entire rib cage to wall and the left arm against the • Allow the torso to rotate as you rotate. right knee. gaze over your shoulder.• Place right arm behind torso and • Maintain a tall spine and allow gaze pass the shoulder. Maintain the ribs to rotate. for 4 breaths.
Twist PosesRevolving Prayer Pose on Revolving Against WallBoard • Stand a foot away with your back• Kneel on the edge of the board. Press facing the wall. Position body in toes into the ground. Anchor 5• Raise arms to ceiling to extend spine. • Raise hands to ceiling, then place Bring hands into prayer and rotate. hands forward while rotating body to the right. Keep feet stationary.• Press right elbow across left knee and lengthen spine. Keep chin tucked in • Rotating at the hips, place hands onto wall while standing tall. Gaze eyes to the right small finger.
Shoulders / Arms • Teres major - adducts arm • Teres minor - rotates arm laterally • Deltoid - flexes and abducts arm • Subscapularis - rotates arm mediallyShoulders • Supraspinatus - abducts arm • Infraspinatus - rotates arm laterally • Biceps brachii - flexes forearm, flexes arm / Arms • Brachialis - flexes forearm • Brachioradialis - flexes forearm • Triceps brachii - extends forearm • Pronator teres - pronates arm • Supinator - supinates arm and hand
Barry Method Yoga – Backbends• Backbends keep the spine supple and aligned properly• Backbends bring heat and energy to the spine.• By activating the abdomen, they stimulate the kidneys, reproductive, and digestive system.• Backbends also open the front of your body, especially the chest.
Key Points for Backbends• Rotate the thighs internally. • Focus the backbend in the• Never squeeze the buttocks thoracic spine. Add• Posteriorly tilt the pelvis extension of the cervical spine last.• Create length through the spine to allow greater spinal • Draw the lower tips of the extension. shoulder blades in and up toward the heart.• Focus the backbend in the thoracic spine. • This adds more expansiveness to the heart• Create length through the center. spine to allow greater spinal extension. • Keep the breath steady and soft.
Technical Attributes for Backbends Contraction Traction Leverage Shoulder extension Shoulder flexion backbends backbends Backbends backbends backbends• The back muscles • Muscles in the • The arms and /or • Extension of the • Flexion requires (primarily spinal front of the body legs press against arms reaquires the rhomboids, erectors and eccentrically an unmovable the scalpula to be latissimi dorsi, multifidi) contract to object (floor, wall stabilized by the pectoralis major, concentrically overcome gravity or another part rhomboids, lower and triceps to contract to as in Cobra. of the body), to trapezius, and release. overcome gravity. stretch the front serratus anterior of the body as in muscles while the a cobra. pectoralis major and minor must release.
Backbend PosesStanding with the Board Inverted with Feet Under Board• Stand facing the base of the board and • Lay inverted on the board with head at the position body in Anchor 5. Board on top base of the board. level. • Allow hips to open and stretch feet under• Raise arms and place right hand on the the board. board extend left hand over head. • Keep chest open and rest .• Allow chest to open and draw blades down the back. Let eyes gaze and place the left hand on the board.• Exhale and use your bandhas to return to standing.
Backbend PosesCamel Against Wall Upward Dog• Kneel with back facing wall. Have • Rest body on the board with knees feet against wall. off board and feet on the wall.• Raise arms high and extend right • Press hands into the board and lean hand onto the wall while placing left back into a backbend. hand on heel of left foot. • Allow chest to open and raised.• Keep chest open and allow hips to Draw head back and drop blades open. Extend head back. down.
Barry Method Yoga – Inversions• Inversions defy gravity: – building character – defeating mental shortcomings – developing confidence against our fear• Inverted poses also balance the hormones of the body• Anti-gravity clears toxins from the tissues, cleansing and nourishing, and improves circulation.• Because the heart must pump stronger, inversions also have an aerobic affect.
Inversion PosesOn Board with Straps Shoulder Stand On Board with• Lay on the board at level 4 with feet in Wall straps. Allow the spine to stretch. • Invert with feet on the wall and shoulders• Raise hands overhead and allow body to on the board. extend. • Be sure to allow the weight of the body to• Take deep breaths and feel the spine press into the shoulders lengthen. Rest for 5 breaths. to stretch the neck and shoulder muscles. • Extend one foot at a time to the ceiling while supporting other foot on the wall.
Inversion PosesPlow on Board Bridge on Wall• Invert body on the board with the wall • Inverted, place feet on the wall. 2 from the base of the machine. • Let the weight of the body rest on the• With the board raised to level 3, flip shoulder and push hips away from the feet over your head and place on the wall. wall. • Keep body light and extended.• Let body rest in inverted position putting your weight on the shoulder.• Bend knees for deeper effect.
Points to Remember• Approach your Barry Method workouts from a place of quiet and calm.• Review the “Seven Sacred Principles” often and allow them to guide you.• Do not force yourself – accept where you are on your journey.