Table of Contents
What is Rocket Yoga?
Rocket Yoga is a dynamic, playful practice derived from Ashtanga that combines traditional sequences with modifications and variations, creating an accessible yet challenging flow that builds strength, increases flexibility, and encourages practitioners to progress at their own pace while maintaining a sense of freedom and fun.
Overview
STYLE | Fast-paced, uplifting, and playful; rooted in Ashtanga with creative modifications
STRUCTURE | Combines structured Ashtanga series with added arm balances, inversions, and freedom to modify
BREATH | Ujjayi breath anchors the flow and supports internal energy
FLOW | Fluid and energetic; sequences move quickly but allow for personal expression
PACE | Fast and vibrant; strong focus on building heat and momentum
FOCUS | Strength, flexibility, inversions, playfulness, and breaking through limits
TEACHER ROLE | Energetic facilitator who invites play, progress, and confidence in flight
VIBE | Bold, fun, and liberating; a rebel’s approach to disciplined practice
Rocket Yoga: Break the Rules, Fly High
Rocket Yoga is the renegade cousin of traditional Ashtanga. Created by Larry Schultz in the 1980s for the Grateful Dead’s tour crew, Rocket Yoga takes the structure of Ashtanga’s Primary and Intermediate Series and infuses it with energy, accessibility, and joy.
Where Ashtanga can be strict and hierarchical, Rocket Yoga says:
“You are the authority on your practice.”
This high-energy flow makes challenging postures (like arm balances and inversions) accessible to everyone by allowing modifications, playfulness, and a healthy dose of rebellion.
Origins of Rocket Yoga
Rocket Yoga was created by Larry Schultz, a devoted student of Pattabhi Jois, who sought to make Ashtanga more accessible and exciting. Schultz took the traditional sequences and:
- Added modifications to make them safer and more inclusive
- Reordered postures to increase strength and flexibility
- Encouraged personal expression and experimentation
The name “Rocket” comes from Bob Weir of the Grateful Dead, who said: “It gets you there faster.”
Style and Structure
Style
Rocket Yoga is:
- Structured yet playful
- Strength-focused and inversion-heavy
- Rooted in Ashtanga discipline, but flexible in spirit
- An invitation to try things, fall, and fly
Structure
Rocket Yoga has three main sequences, drawing from the Ashtanga Primary and Intermediate series:
- Rocket I (targets lower body and core; based on Primary Series)
- Rocket II (targets upper body and backbends; based on Intermediate Series)
- Rocket III (a mix of both; sometimes called “Happy Hour Rocket”)
Each class typically includes:
- Opening sun salutations (A & B)
- Standing postures
- Seated forward folds and twists
- Arm balances and inversions (crow, handstand, forearm stand)
- Backbends
- Finishing sequence + Savasana
In true Rocket fashion, modifications and improvisation are welcomed throughout.
Breath and Flow
Breath
As with Ashtanga, Ujjayi breath is essential. It supports:
- Internal rhythm and focus
- Energy flow (prana)
- Endurance and stability
Breath becomes the metronome of movement, guiding the body’s dance with grace and control.
Flow
Flow is:
- Fast, hot, and freeing
- Encourages persistence over perfection
- Prioritizes continuous movement, transitions, and play
- Invites students to pause, skip, or modify without guilt
Unlike rigid styles, Rocket is a choose-your-own-adventure with fire.
Pace, Focus, and Teacher Role
Pace
Rocket Yoga is known for its energetic, brisk pace:
- Postures are often held briefly before flowing to the next
- The tempo builds internal heat quickly
- Classes move through sequences with vitality and drive
Focus
The focus is on:
- Building strength and flexibility simultaneously
- Arm balances, inversions, and transitions
- Letting go of ego and embracing effort and play
- Encouraging courage, experimentation, and joy
Teacher Role
Rocket teachers are:
- Empowering, motivating, and real
- Offer guidance, but invite autonomy and exploration
- Normalize “falling out” and “trying again”
- Create a non-dogmatic space where challenge meets laughter
Vibe and Community
The vibe in Rocket Yoga is:
- Playful and rebellious
- Fierce and supportive
- Inclusive of all levels
- Often set to upbeat music that matches the energy
The community is usually:
- Adventurous and lighthearted
- Full of people who love to move, fly, and fall with grace
- Connected through a shared love of personal growth and freedom
Benefits of Rocket Yoga
Physical Benefits
- Increased upper-body and core strength
- Greater balance, mobility, and flexibility
- Improved coordination and body awareness
- Stronger arm balances and inversion skills
- Detoxification and cardiovascular conditioning
Mental and Emotional Benefits
- Boosted confidence and sense of play
- Increased mental resilience and courage
- Release of perfectionism and ego
- Enhanced body-mind connection
- Lightheartedness and joy
Energetic and Subtle Benefits
- Powerful activation of Manipura (solar plexus) for personal power
- Balance of root and crown energies (earth and air)
- Rewiring of fear patterns through upside-down work
- Liberation of creative energy and expressive flow
Who Is Rocket Yoga For?
Rocket Yoga is ideal for:
- Practitioners who love inversions and arm balances
- Students who want a high-energy class without rigidity
- Those who appreciate strong flow with a rebellious spirit
- Intermediate to advanced yogis seeking variety and challenge
- Beginners who are adventurous and open to trying (with modification!)
May not suit:
- Those needing a slow or therapeutic practice
- People recovering from injury (unless deeply modified)
- Students seeking a quiet or meditative atmosphere
Conclusion
Rocket Yoga is where tradition meets freedom, and discipline meets joyful defiance.
It’s a bold, breath-fueled playground that invites you to flip your perspective, challenge your limits, and fly — not because it’s easy, but because you’re capable.
Here, falling is progress. Effort is devotion. And the sky is never the limit.
