Trunk

ThoracicSuperficial

Pectoralis major - Adducts arm Serratus anterior - Abducts scapula, elevates ribs.

Back

Trapezius - upper div. elevates clavicle Levator scapulae - elevates scapula Rhomboideus - adducts and fixates scapula Latissimus dorsi - draws arm back Quadratus lumborum - draws torso R and L inferiorly

Trunk

Trunk

Rectus abdominus - tightens mid-line in defecation External oblique - compresses abdomen Internal oblique - compresses abdomen Transverse abdominus - compresses abdomen

ThoracicDeep

Diaphragm - inhalation, increases volume of the thoracic cavity External intercostals - elevates rib cage in inhalation Internal intercostals - depresses rib cage Pectoralis minor - moves scapula anteriorly, elevates rib cage

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.

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 Asanas

Basic Dandasana
Sit on the board on mat. Place your feet on the wheel or wall lifting you spine up toward the ceiling. Press your fingers behind your hips and lift your spine higher without bringing your shoulders up to your ears. Rotate your hips forward and tailbone posterior. Apply the Anchor 5 while lifting your Bandha keeping your legs firm.

Seated Arm Pull

Sit on the gravity board and hold the rope handles. Extend legs strong and lift spine to ceiling. Pull handles down while opening chest. Apply the Anchor 5. Use back muscles and sides of torso to maintain arms to the sides.

Seated Asanas 2

Leg Squat, Extended Arms

Sit low on the gravity board or on a yoga block. Squat legs while stretching spine to ceiling. Have fingers gently behind the head while applying Anchor 5 Rotate hips forward and engage into the back muscles.

Seated, Feet in Straps

Support feet in straps and sit in a scooping position. Pull navel to the back of the spine and round the back with chin tucked in. Have arms floating to the sides. Bend knees and balance body using the core and upper torso.

Twist Poses

Standing Wide LegRevolving Triangle

Line feet under hips and shoulders under hands. Position body in Anchor 5. Rotate body and reach right hand to ceiling. Allow right shoulder to line up with right hips. Allow entire rib cage to rotate. Place right arm behind torso and gaze pass the shoulder. Maintain for 4 breaths.

Sitting Revolver, Against Wall

Sit facing the wall at the edge of the board. Align body in Anchor 5. Have knees open and hips open. Breathe in and rotate bod placing the right hand on the wall and the left arm against the right knee. Maintain a tall spine and allow the ribs to rotate.

Locust Pose Revolving at Toe Bar

Sit with legs in locust pose. Place the right hand on the Toe Bar. Sit tall and allow rotate the upper torso placing the left hand on the opposite side of the board. Allow the torso to rotate as you gaze over your shoulder.

Twist Poses

Revolving Prayer Pose on Board

Kneel on the edge of the board. Press toes into the ground. Raise arms to ceiling to extend spine. Bring hands into prayer and rotate. Press right elbow across left knee and lengthen spine. Keep chin tucked in

Revolving Against Wall

Stand a foot away with your back facing the wall. Position body in Anchor 5 Raise hands to ceiling, then place hands forward while rotating body to the right. Keep feet stationary. Rotating at the hips, place hands onto wall while standing tall. Gaze eyes to the right small finger.