How to Toughen and Tone Your Body with My Thera Ball Tricks!

Bounce Your Body Back Into Shape with Fun and Powerful Poses on the Thera Ball -New Innovative Ways to Tone Your Body
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  • Lectures 16
  • Length 41 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2013 English

Course Description


I like the way Colette breaks down exactly step-by-step the results we are looking for in every movement and which muscles we are stretching and why because it helps me do the exercise correctly and benefit from the workout instead of just going through the motions. -Sue

It amazes me that after one hour of the Barry -Method class I felt better than I have in years, and I feel this is going to be more effective than any other therapy I have been through in rehabilitating my back and core strength. I look forward to my next session this week! Most Effective Therapy -Kurt P.T.

I’m approaching 40 and my friends tell me I look better now since I’ve been training with her then I did in my 20’s!! Colette’s one on one program is absolutely addicting!! You have to try this ~ and you won’t find anyone better to train with then Colette! Thank you Colette for everything!! You’ve changed my life!!!” -Lisa

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"Brilliant course! This course would assist anyone, whether beginner or more advanced in their yoga practice. Colette really knows her stuff and is clearly an experienced and insightful teacher. This knowledge also fires up the motivation to practice regularly! I will definitely be recommending this course to my yoga friends and look forward to practicing more (I have added the asanas to my daily yoga practice!)" Regards, Mia Randall, meditation author.

Join us for the fun and challenge of using a Theraball with Wall Yoga. Come full circle, while learning how to steady your mind and body with over eleven innovative Theraball/Wall Yoga exercises by Colette Barry.

With the buoyancy of ball work and the immovable force of the wall, you can move and balance your body to reach muscles you've never thought possible!

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Besides developing good overall muscle tone for your entire body, the ball provides numerous other benefits that range anywhere from rehabilitating back, hip, and knee injuries, to delivering a powerful workout to improve core stability, posture, and muscle balance. You also improve your flexibility and your cardiovascular system by using a low-impact workout.

Following are a few of the most important benefits for anyone wanting to use the ball and wall work and get a little background on what exactly you're supposed to be working.

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The ball is great if you have back problems because it supports your lower back as you exercise and stretch. And that's exactly why physical therapists and chiropractors started using the ball for therapy. So many people suffer from back strain and injuries these days, that thinking of anyone you know who hasn't is a challenge. What other object can you think of that you can simply lay your body over and feel instant relief?


With so much talk these days about working your "core", you may be wondering what your core actually is. Well, the core is the muscles in your body that stabilize and support all your movements. Your core, or what people used to call your "midsection", is made up of the deep abdominal and back muscles that work as stabilizers for your entire body. These muscles are the "deep" muscles because, although you cannot see them, they maintain the core stability in your body.

Training on the ball is one way to work this group of hard-to-reach muscles. Just by sitting on the ball, you're able to activate the stabilizer muscles and not only improve your posture, but you also feel more in-touch with your center of gravity. This is just one of the many benefits you get from adding exercise balls to your fitness program.

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Barry Method on a Gravity System I Wall Yoga the Best Theraball Workout I Wall Yoga the Three Dimensional Workout I Wall Yoga Ultra Butt and Leg Workout I Wall Yoga Binding Poses for Beauty and Strength I Barry Method the Perfect Workout Package I Wall Yoga Weights, Chairs and Props Workout

A disclaimer: If you are ill, injured or have a medical condition, please seek professional medical advice before beginning any of the practices outlined herein. The instructor disclaims any liability for any injury occurring in the practice of the program.

All rights reserved by Yoga Trends

What are the requirements?

  • Yoga Mat
  • Thera Ball (proper size)
  • Wall

What am I going to get from this course?

  • Sharpens the Mind and Tone Muscles to a New Level
  • Explore New Ways to Strengthen Core and Torso
  • Conquer Problematic Areas That Are Hard to Tone

What is the target audience?

  • All Levels

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Personal Invitation
Welcome to Wall Yoga - Balancing with Theraball
Section 2: Wall Yoga Fundamentals
Four Points to Ponder

THE FIVE ANCHOR; 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. 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 and inward 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 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 a specific 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 mind connections. Just as a proper body alignment aligns your muscles, the Focal Point helps "seal" the image, in your mind—creating 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, your mind aligns. Focal Point permits muscle/mind connections, which allow your muscles to identify. When done properly 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 of Muscle Memory Contact™.

Questions or Comments? - email me at
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Pranayama (yogic breathing), the formal practice of controlling thebreath, lies at the heart of yoga. It has a mysterious power to soothe and revitalize a tired body, a flagging spirit, or a wild mind. The ancient sages taught that prana, the vital force circulating through us, can be cultivated and channeled through a panoply of breathingexercises. In the process, the mind is calmed and rejuvenated. - Yoga Journal

Experience this gentle and easy to follow Pranayama exercise - Quite your mind and body.

Questions or Comments? - email me at
We appreciate positive ratings (located at the top right corner of your dashboard).

Section 3: Wall Yoga - Theraball Exercises

Sit Up On Ball

1. Press toes into the wall and sit on ball.
2. Lean back to scooping position and extend hands to wall while gazing eyes to feet.
3. Hold this position and keep body still while challenging the core by raising and lowering arms.
4. Finish with an upright twisting pose.


Sit Up and Crossover on Ball

1. Lean into scooping position with toes on wall and heels on floor. Gaze at toes.
2. On exhalation reach the wall over the right foot and have both hands touch the wall.
3. Return to scooping position and repeat the opposite side (on exhalation).
4. Do this rep six times on each side and finish in the Flat Back position.



Buttock Toner on Ball

1. Lie on ball and place right foot on the floor with the heel on the wall. Extend left foot up high on the wall.
2. Grip muscles in left buttocks and support body with right foot and both hands. Lift head and gaze eyes forward and across the room.
3. Lower left knee down to ball and lower head to rest chest on the ball.
4. On exhalation raise left foot back up to the wall and lift head to view across the room. Allow the entire spine to contract from the top of the neck to the tailbone. Also engage the left buttock.
4. Repeat this exercise on both sides six times each.


Extended Arm on Ball

1. Lie on ball facing wall with toes touching the floor.
2. Extend right hand and place on wall. Have head raised and gaze eyes at right hand. Draw shoulders away from ears.
3. Lift left leg and balance body while right hand is on the wall. Engage spine from the upper neck down to the tailbone. Hold leg high.
4. Take 3 steady breaths and maintain a solid, strong body. Then relax.
5. Repeat on opposite side.



Inversion Hands Press


Lateral Stretch with the Ball

1. Learn your right hip on the wall with your feet pressing into the side of the wall. Make sure your body stacks up and line your hips to your shoulders.

2. Extend and reach your left hand to the wall then after touching the wall with the left hand, lower the right hand down the ball.

3. Continue this routine leaning toward the wall then away. Keep body solid and core strong.

4. Make sure feet are secure. Do this rep 6 times in three reps.



Section 4: Conclusion

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Instructor Biography

COLETTE BARRY, Founder Barry Method & Wall Yoga, Business Strategist

Author and CEO of Yoga Trends

Founder of the Barry Method and author of "Wall Yoga the Art of Centering", A New Direction in Fitness - Colette is certified in yoga, Pilates and Thai Yoga therapy with over 20 years' experience in rehabilitation and fitness. Colette and her husband, a doctor of Chiropractic, own a Health and Wellness facility in Cleveland, Ohio.

The Barry Method with Wall Yoga is a simple but dynamic technique combining yoga/Pilates and "muscle memory concept". The Barry Method "re-wires" the body and mind connections to create a solid, well-balanced physique at lightning speed compared to other traditional exercises. . . . . . . . . . . . . . . . . . . . . . . .

Results: 1. Reconstruction of your entire physique. 2. Improves strength and stamina. 3. A younger, more youthful body.

Barry Method/Wall Yoga "turns back the clock" and helps a tight, poorly-aligned body to become young and vibrant again.

There is nothing like this on the market today. Guaranteed or your money back! Colette provides local and online certification training recognized by the AFAA and NASM.

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