1. Yoga and Pilates
Strength/Resistive Training

2. • Introduction
• Module 1
Yoga Pilates
• Module 2
• Module 3
• Module 4
Muscle
Gravity
Memory • Module 5
Sliding The
Barry
Contact • Module 6
Method • Practical Barry
Method Exercises
• Conclusion

3. Restlessness and
discontent are the first
necessities of progress.
Thomas Edison

4. Introduction
The 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

5. 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

6. Seven Sacred Principles
Favorable
Attitude
Asana Youthful
Lockdown Spine
Power of
Breathwork
Grounding
Muscle
Memory Engagement
Contact

7. Yoga is the perfect
opportunity to be curious
about who you are.
Jason Crandell

8. 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.

9. 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

10. 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 crucial
Spreading the toes
into the floor part of your asana
strengthens bones
and stretches
muscles and
ligaments.

11. Review: Module 1
1. List the 7 Sacred Principles of
the Barry Method. Favorable Attitude, Youthful Spine,
Breathworks, Engagement, Muscle
Memory Contact, Power of Grounding
Asana Lockdown
2. What are the three Aging
Culprits?
Immobile Thoracic Spine, Weak Pelvic
Floor, Poor Feet
3. What ways does the Barry
Method correct this?
Loosen spine, strengthen “pelvic
springboard”, repair feet

12. Yoga is the fountain of youth.
You’re only as young as your
spine is flexible.
Bob Harper

13. 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.

14. 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.

15. 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.

16. 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 )

17. 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

18. The Five Barry Method Anchors
The Five Anchor
1. Heart Point
Points are
2. Scapula Point
- Anterior guidelines, acting as
Center of 3. Pubic Point
Sternum - Base of the stakes to anchor
scapula 4. Chin Point
- Crucial role in - Anterior of the the body and shift it
aligning 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

19. 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.

20. 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.

21. 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.

22. Review: Module 2
1. What are the Five Anchors?
Demonstrate and Describe Each Heart, Scapula, Pelvic, Chin and Focal
One.
2. What are the three curves of
the thoracic spine?
Cervical, Thoracic, Lumbar

23. Respiration being disturbed,
the mind becomes disturbed.
By restraining respiration, the
Yogi attains steadiness of the
mind.
Hatha Yoga Pradipika

24. 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.

25. Reprogramming The Breath
Step 1: Abdominal Step 2: Thoracic Step 3: Full Yogic
Breathing (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.

26. 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.

27. Review: Module 3
1. What are the benefits of
Yogic breath? Calms the mind and integrates the
mental/physical balance.
2. Explain the three forms of
Yogic breathing:
Abdominal, Thoracic and Full Yogic
Breathing.

28. When meditation is
mastered, the mind is
unwavering like the flame of
a lamp in a windless place .
Bhagavad-Gita Gita

29. 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.

30. 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.

31. 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.

32. 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.

33. 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.

34. 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

35. 4. Jhalandara Bandha / Throat Lock
• 3rd and final “interior” body
lock, used to control the flow
of energy – can be used
independently or with Mula
and/or Uddiyana Bandha
• To Engage:
– Sit in Rock Pose
– Inhale about 2/3, and hold
– Drop the chin, then draw the
chin back so the neck is not
rounded
Maha Bandha – The Great Lock

36. Using the Bandhas
Using all your Bandhas allows you to create an
internal force to move your body from one asana to
the next throughout your flow. Effortlessly.
• The Bandhas are tools that can be variously
engaged to support different energetic actions
in the practice.
• A full Uddiyana Bandha restricts the breath,
rather it should be used as a light and energetic
lifting.
• Similarly, the Muja Bandha should draw energy
into the core of the body, rather than creating
pelvic tightness.

37. 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.

38. 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.

39. 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.

40. Review: Module 4
1. What is engagement and the Engagement is the final step in applying a
benefits? solid asana. By applying engagement,
muscles are contracted in their natural
state, which reinforces proper alignment.
Pada Bandha, Mula Bandha, Jhalanara
2. 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 the
bandha exercise and how to Using all of your bandhas allows you to
create an internal force to move your body
contract the bandha in a
from one asana to the next effortlessly.
Backbend Pose ?

41. Muscles are in a most intimate
and peculiar sense the organs of
the will.
G. Stanley Hall

42. 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

43. Barry Method: “QAA”
Hold the pose
Quick for a brief
moment
Agree to
Accurate absolute
alignment
Affirm the
Affirm correct
alignment

44. Cues for Muscle Memory
• Each student processes information differently
• In order to cement learning, use multiple cues
to imprint muscle memory:
– Visual
– Audio
– Tactile

45. 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.

46. Review: Module 5
Muscle memory contact is using the
1. Explain Muscle Memory
brain to engage the body’s natural
Contact.
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 be
used 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.

47. Grounding is a process of
diverting one’s scattered
forces into one powerful
channel .
James Allen

48. 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

49. 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.

50. Asana Lockdown
A 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 your
4. 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.

51. 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.

52. 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.

53. 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.

54. 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.

55. Review: Module 6
1. Explain the "Rebounce Energy recovered from grounding is
Effect”. channeled back into each asana – based on
“for every action there is an equal and
2. Explain the Power of opposite reaction.”
Grounding.
Grounding provides mental clarity, focus,
and a sense of control.
3. Identify the Pilates principles
used in Asana Lockdown. Trunk stabilization, Scapula stabilization,
Hip stabilization
4. 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.

57. Pelvic Girdle and Thighs
Hip (Pelvic) • Iliacus - flexes and rotates thigh laterally
as above
and Thigh • Psoas major - flexes, adducts thigh
& Feet • Pectineus
• Gluteus maximus - rotates thigh laterally
• Gluteus medius - rotates thigh medially
Gluteus • Tensor fasciae latae - flexes, abducts thigh
• Adductor longus/magnus - adducts thigh

58. Pelvic Girdle and Thighs
• Biceps femoris - extends thigh and flexes leg
• Semitendinosus – flexes leg
• Semimembranosus - as above
• Gracilis – adducts thigh
• Sartorius - rotates leg laterally
Hamstrings • 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

59. 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

60. Standing Asanas
Mountain 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.

61. 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.

62. Seated Asanas
Basic 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.

63. Seated Asanas 2
Leg 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.

64. Trunk
• Rectus abdominus - tightens mid-line in defecation
Trunk • External oblique - compresses abdomen
• Internal oblique - compresses abdomen
• Transverse abdominus - compresses abdomen
• Diaphragm - inhalation, increases volume of the
Thoracic- thoracic cavity
• External intercostals - elevates rib cage in inhalation
• Internal intercostals - depresses rib cage
Deep • Pectoralis minor - moves scapula anteriorly, elevates
rib cage

65. 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

66. 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.

67. Forward Bends
Forward 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.

68. Forward Bends
Forward 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.

69. Twist Poses
Standing Wide Leg- Sitting Revolver, Against Locust Pose Revolving at
Revolving 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.

70. Twist Poses
Revolving Prayer Pose on Revolving Against Wall
Board • 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.

71. Shoulders / Arms
• Teres major - adducts arm
• Teres minor - rotates arm laterally
• Deltoid - flexes and abducts arm
• Subscapularis - rotates arm medially
Shoulders • 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

72. 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.

73. 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.

74. 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.

75. Backbend Poses
Standing 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.

76. Backbend Poses
Camel 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.

77. 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.

78. Inversion Poses
On 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.

79. Inversion Poses
Plow 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.

81. 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.