Rocket® Yoga: Your Guide to Progressive Ashtanga Vinyasa Paperback – February 27, 2023
From the Publisher
Rocket yoga: embrace a modern form of dynamic and progressive yoga
Take your yoga practice to a new dimension
Rooted in traditional ashtanga and practiced by the Grateful Dead and thousands of other devotees, Rocket yoga encourages freedom of movement and fosters feelings of empowerment in your practice through creativity, endurance, and rhythm.
- Guides you through nine activities to prepare you for practice before exploring over 90 poses with detailed instructions and stunning photographs.
- Put the postures to work through six traditional ashtanga series before adding a new dimension to your practice with five Rocket yoga series—each with a targeted focus.
- th consistent practice, you’ll soon reap the rewards of stress relief; improved strength, balance, and flexibility; and increased consciousness.
URDHVA DHANURASANA
(OORD-vah dahn-you-RAHS-anna)
urdhva = upward danura = wheel asana = pose
WHEEL POSE
UPWARD-FACING BOW POSE
First drishti: nasikagra–tip of the nose
1. From ardha urdhva dhanurasana (page 127), on an exhale, place the hands next to the ears with the palms on the floor and the fingers facing the shoulders.
2. On an inhale, press the feet and hands into the ground to lift the entire body into a full wheel. Lift the chin to look toward the hands.
3. Hold for five breaths.
Modification
If this pose is too difficult, use a half wheel.
SUPTA KURMASANA
(SOOP-tah koor-MAHS-ahna)
supta = reclined kurma = tortoise asana = pose
SLEEPING TORTOISE POSE
First drishti: nasikagra—tip of the nose
1. From kurmasana (page 110), internally rotate the arms and bring the hands together across the lower back.
2. Bring the feet to cross behind the head, starting with the left leg first, then bringing the right leg behind the left. Point the toes. Press the head back into the feet and broaden across the collarbones.
3. Draw the navel into the spine to engage uddiyana bandha and then lift the pelvic floor to engage mula bandha.
4. Stay here for five breaths.
5. Keeping the legs crossed behind the head, unclasp the hands and bring both hands down the mat, shoulder-width apart. Press into the hands to lift up.
6. On an inhale, uncross the ankles and straighten the legs into titibhasana, ...
KAKASANA
(kah-KAHS-ahna)
kaka = crow asana = pose
CROW POSE
First drishti: nasikagra—tip of the nose
1. From utkatasana (page 57), place both palms on the floor, shoulder-width apart. Bring the knees either to the top of the elbow, to the top of the triceps, or to the outside of the triceps. Look forward and
lean forward to bring the weight of the body to the hands.
2. Lift both feet off the ground. Engage the inner thighs to keep the big toes touching.
3. Continue to push both hands into the ground and balance on the hands.
4. Lift the pelvic floor to engage mula bandha and draw the navel into the spine to engage uddiyana bandha.
...
Rocket®Yoga: Your Guide to Progressive Ashtanga Vinyasa presents the beauty and benefits of Rocket yoga—from its history and philosophy to the sequences and practices unique to its style. You’ll begin your journey with nine guided activities to prepare for your practice, covering aspects of yoga such as drishtis, bandhas, breathing techniques, and mudras. Then explore the asana library, packed with hundreds of stunning color photographs and detailed instructions for more than 90 poses, consisting of standing, seated, inversion, and rest postures. Nearly every pose includes modifications to adapt the movements to your body—making Rocket yoga ideal for your personal needs.
Next, move through the traditional ashtanga series before adding a new dimension to your practice with five Rocket yoga series. Each Rocket yoga series has guiding photo sequences and a targeted focus:
- Rocket I: hip openers, forward bends, and core strengthening exercises
- Rocket II: backbends, spinal twists, arm balances, and inversions
- Rocket arms and Rocket legs: poses that build strength and endurance
- Rocket III: expansion of Rocket I and Rocket II, with twists, forward folds, and balances added
With Rocket Yoga, you’ll join the thousands of devoted practitioners who use this fast-paced and stimulating form of yoga to transform their experiences of life.