What is Rocket Yoga and its Benefits? My Full Guide
I’m always amazed when I encounter a new form of yoga. I feel that, after over 15 years of practicing, I would have seen, tried, or at least heard of it all. But no. On my recent trip to Barcelona, I saw many studios had “Rocket Yoga” on their menu and I got curious… Now, that’s a name that makes me want to try it!
So what is rocket yoga? Am I going to shoot to the moon? Sadly not, but close enough.
Rocket Yoga is a fast-paced, dynamic style of yoga that transforms the traditional Ashtanga Yoga into something more accessible and playful. Created in San Francisco by Larry Schultz (a dedicated student of Pattabhi Jois) and Bob Weir, founding member of the Grateful Dead, this unique flow combines power, flexibility, and creativity. David Kyle, their student, later became one of the most famous rocket yoga instructors, spreading Larry’s vision worldwide. I’m already sold. Didn’t know these old-school dudes were into yoga.
The rocket system integrates sun salutations and primary and second series in three distinct rocket sequences that you practice at your own pace over a whole week, with modifications to ensure resilience. This playful approach makes rocket vinyasa different from the traditional ashtanga series. Sounds very much like my cup of tea!
If you’re into more advanced poses that crank up your heart rate, looking for yoga alternatives that use more body strength, or sweaty physical practice like me, listen up.
What is Rocket Yoga?
Rocket yoga is essentially the bad boy of Ashtanga. It takes the teachings of yoga from K. Pattabhi Jois and gives them a modern twist that emphasizes individual expression and personal needs. Unlike traditional Ashtanga where you must master each pose before progressing, rocket vinyasa allows you to move at your own pace and create your own interpretation of the traditional asana.
The rocket sequences offer a series of poses that work your entire body through a unique flow. You’ll find forearm stands, arm balances, and inversions mixed with hip openers and forward bends. The style of teaching encourages students to listen to their bodies and modify as needed. This makes it accessible whether you’re coming from hot yoga, power yoga, or are completely new to yoga.
Larry Schultz, who studied under Pattabhi Jois for seven years in the United States, designed rocket yoga to be a powerful tool for transformation. The name came from Bob Wier himself, who reportedly said it “gets you there faster” than traditional Ashtanga. The rocket trainings and workshops have since spread globally, from Costa Rica to Europe to Asia.
The Rocket Yoga Sequence
The rocket practice offers a set of re-imagined routines for the traditional Ashtanga Vinyasa Yoga system minus all the limitations of classical Ashtanga yoga. It combines the primary series of Ashtanga Yoga and intermediate sequences of core poses for a vigorous, playful physical exercise.
Rocket Yoga is composed of more advanced poses from both the primary and second series of Ashtanga Vinyasa (such as the advanced hand-balancing posture scorpion pose, peacock pose, crane pose, etc), along with key physical postures from the third and fourth series. Yep, sounds like a lot and a lot of advanced pose shenanigans. If you’re into arm balances and intense forms of yoga like me or are looking at yoga for weight loss, this might be a good option for you!
The rocket sequences are based on the Ashtanga Vinyasa yoga methods of K. Pattabhi Jois (the founder of Ashtanga Yoga). It integrates and restructures poses from the primary and intermediate Ashtanga series, while also including some poses from the advanced (third and fourth) series. So yes, practitioners need to develop a solid understanding of the sequences before advancing further, but you can do this at a steady pace that works for you.
In terms of the style of yoga, the Rocket Yoga framework is similar to Ashtanga Yoga, containing the Surya Namaskar, standing poses, sitting poses, forward fold, twists, and bends. As the traditional Ashtanga asanas are the basis for this yoga technique, Rocket Yoga looks quite similar but is a simplified version of the exercises, divided into three parts. Apart from various techniques such as sitting postures, this exercise series is also made up of other cool yoga asanas such as Supta Vajrasana and Bakasana.
The structure of Ashtanga works against the normal sequences in Rocket Yoga, teaching that, in order to progress on the next step in your yoga journey, you first need to individually master one set of poses. The rocket system allows every practitioner, even physically-challenged practitioners, to learn to modify poses as per each practitioner’s body while progressing to the harder asanas. Rocket allows for quick improvement because there is an encouragement to modify poses or go your own way when needed, which I absolutely love. Inclusive yoga, yay!
Rocket Yoga offers an entire system of yoga programs that train your entire body in a holistic, dynamic manner. Veda sums up the Rocket uniquely, saying, “The Rocket is for traditionalist yogis who love breaking some rules.” Smirk, that’s me.
In an Ashtanga Yoga practice, instead of seeing intense adjustments à la Mysore (typical of Ashtanga), you see a gentler adjustment approach in rocket yoga. This encourages you to listen to your inner rocket teacher and tap into the gifts that we all possess within. A typical single class still has similarities to Ashtanga classes. You start with Sun Salutations A and B, followed by high-octane body movement with 66 standing, balanced, sitting, and inverted poses, plus the much-needed wind-down series similar to the traditional closing series of Ashtanga.
The specific rocket sequences are:
- Rocket I: based on the First Series of Ashtanga Yoga. Works on hip openings, forward bends, and strength. Also includes different forms of arm balances and handstands. This sequence builds your foundation.
- Rocket II: works chest openings as well as twists from the second set of Ashtanga. This sequence focuses on backbends and spinal flexibility.
- Rocket III: a combination of the two previous rocket sequences. Also known by the name of “Yoga Mats Happy Hour” (lol), since it is also a time to challenge each other and have fun. This is where the playful approach really shines.
Each rocket yoga sequence takes about 60-90 minutes to complete in a single class, though you can modify the duration based on your daily practice and personal needs.
Rocket Yoga Poses: What to Expect
The rocket yoga poses combine traditional Ashtanga with creative transitions and modifications. You’ll encounter classic poses like downward dog, warrior sequences, and seated forward folds, but also more challenging variations.
Common rocket pose variations include:
- Forearm stands and handstands
- Flying pigeon and other arm balances
- Scorpion pose and deep backbends
- Crow pose and side crow variations
- Splits and deep hip openers
- Inversions like headstand and shoulderstand
The beauty of rocket vinyasa is that every pose offers options. You can take the traditional version or create your own interpretation based on what your body needs that day. This makes the rocket system accessible to students at different levels in the same class.
A Little Rocket Yoga History
Rocket Yoga offers a set of programs that re-interprets the traditional Ashtanga Vinyasa yoga system, by combining the core poses of the Primary and Intermediate Series, creating a vigorous, playful practice. Rocket I is similar to Ashtanga Yoga primary series, which focuses on hip openers, forward bends, and core strength. Rocket I immersion is ideal for power yoga teachers looking to add a few new sequences into their instructional arsenal. If you’re interested, you can take rocket yoga teacher training in the Rocket style. Not only for new teachers!
Talk to just about any consistent student or teacher in the San Francisco Bay Area, and you can bet that they have taken one of Larry Schultz’s signature Vinyasa Rocket classes. Rocket Yoga is informed by more than nine years of devoted Ashtanga practice. Larry Shultz studied under K. Pattabhi Jois for seven years and is most famous for developing what has come to be known simply as the Rocket, his own unique twist on Ashtanga first, second, and third series, which culminated in a vigorous, sweaty, much-loved physical practice.
A maverick within the yoga community (I had no idea!), Schultz’s approach, both to yoga asana and business, has led Larry to develop “It’s Yoga” into one of the most successful and innovative studios in the United States. Among those who were initiated to yoga and went on to be renowned teachers are Duncan Wong, Russell Yamaguchi, Jon Berlinski, Taric Thami, Amber Jean, and Clayton Horton. Many came through the doors of It’s Yoga and were introduced to Ashtanga by Larry Schultz. And thus came the birth of rocket yoga.
Bob Weir’s involvement brought rock and roll energy to the practice. The Grateful Dead guitarist became a dedicated student, and his enthusiasm helped spread rocket vinyasa beyond the yoga studio walls. The combination of Larry’s vision and Bob Wier’s influence created a practice that felt less rigid and more alive than traditional Ashtanga.
Is Rocket Yoga for Beginners?
You might wonder if rocket yoga is suitable for beginners. The answer is yes and no. While the rocket sequences include more advanced poses, the playful approach and emphasis on modifications make it accessible to newer practitioners.
If you’re a beginner, look for rocket yoga class options that specifically welcome all levels. A good teacher will offer plenty of modifications and encourage you to work at your own pace. You won’t be expected to nail every arm balance or inversion on day one.
That said, having some basic yoga experience helps. If you’ve done a few vinyasa or power yoga classes, you’ll feel more comfortable jumping into rocket vinyasa. The fast pace and athletic nature can be overwhelming if you’re brand new to yoga entirely.
Start with Rocket I if you’re newer to practice. This sequence focuses on foundational strength and flexibility. As you build confidence and skill through daily practice or regular classes, you can explore Rocket II and Rocket III.
Benefits of Rocket Yoga
Rocket is different from Ashtanga Yoga because students are allowed to modify and create their own interpretations of the traditional postures. With roots stemming from Ashtanga Yoga, Rocket Yoga is a simpler, dynamic form of Ashtanga, which is composed of a number of balanced sitting and standing postures, and inversions, such as Shirshasana, also known as the king of all asanas. Unlike traditional yoga, in which participants have to be proficient at every pose before moving on, Rocket Yoga allows individuals to transition from one pose to another without any prior experience, making it a safe practice for most.
The rocket yoga benefits extend beyond just physical fitness. This practice serves as a powerful tool for transformation on multiple levels.
Physical Benefits:
Rocket yoga classes allow for quick improvement as you are encouraged to modify poses or go your own way when needed. Depending on your Ashtanga progression, Rocket Yoga may modify from the traditional poses based on convenience. In Rocket Yoga, students are allowed to modify or change traditional poses that they are stuck with. Rocket Yoga is designed to take away the challenging poses involved in the classical Ashtanga practice while still building serious strength.
The benefits are many with Rocket Yoga. This is a strengthening sequence, and through consistent practice, students will see previously difficult or impossible asanas slowly begin to fall into place. You build:
- Upper body and core strength through arm balances and inversions
- Flexibility in hips, shoulders, and spine
- Cardiovascular endurance from the steady pace
- Better balance and body awareness
- Stronger back muscles and improved posture
Mental and Emotional Benefits:
The intense physical process of Ashtanga is about pushing through mental blocks and emotional baggage in order to cultivate mental clarity, conscious breath, physical strength, flexibility, and stamina. Rocket is no different. The rocket yoga benefits for mental health include:
- Reduced stress through focused body movement
- Improved concentration and mental clarity
- Greater sense of inner peace through daily practice
- Boosted confidence as you master new poses
- Enhanced mind-body connection
Health Benefits:
Health benefits include improved blood flow to the pituitary gland and pineal glands, a strengthened nervous system, clean bowels through the various spinal twists, better psychological health, and a stronger, more toned body (especially for back muscles and upper body). In addition, Rocket Yoga is much gentler on the joints of the body (unlike traditional Ashtanga) and more forgiving to those with physical problems through its various options and variations.
The practice also supports your lymphatic system through inversions, improves digestion through twists and forward folds, and can help with weight management when combined with a healthy lifestyle.
Rocket Vinyasa vs Traditional Ashtanga
Understanding the difference between Rocket Vinyasa and traditional Ashtanga helps you decide which practice suits you better.
Traditional Ashtanga follows a strict sequence. You practice the same series of poses in the same order every time. You must master each pose before your teacher allows you to move forward in the sequence. This creates consistency but can feel rigid.
Rocket vinyasa takes the traditional ashtanga series and remixes them. You get the same powerful poses but with more freedom. Teachers can modify sequences based on the class energy. Students can skip poses that don’t work for their bodies. This flexibility makes the practice more inclusive.
The pace also differs. Traditional Ashtanga often moves at a meditative, steady pace with long holds. Rocket flows faster with more dynamic transitions. You spend less time in each pose but cover more ground in a single class.
Both practices build strength, flexibility, and focus. Rocket just does it with a bit more rock and roll attitude.
Finding Rocket Yoga Training and Classes
Interest in rocket yoga training has grown significantly since Larry Schultz first introduced the practice. Now you can find rocket yoga class options in major cities worldwide, from the United States to Costa Rica to Europe and beyond.
Look for studios that specifically offer rocket vinyasa or mention they teach “It’s Yoga” style classes. Many hot yoga studios have added rocket sequences to their schedules because the practice generates plenty of heat naturally.
If you want to dive deeper, rocket yoga teacher training programs exist for both uploading and non-users of the traditional ashtanga method. These trainings typically cover all three rocket sequences, the history and philosophy behind Larry’s vision, and how to teach with the playful approach that defines the practice.
You can also find online rocket yoga classes if you don’t have a studio nearby. While in-person instruction helps with alignment, practicing at home allows you to work at your own pace and develop your daily practice routine.
Rocket Yoga exudes a free and energetic aura, breaking free from traditional constraints. With its light and fluid rhythms and inclusive, flexible sequences, it creates a vibrant yet relaxed practice atmosphere. Personalised neon signs can perfectly blend with this unique ambiance, their soft yet striking light outlining the practice space.
The warm or cool tones of the lighting perfectly match Rocket Yoga’s “rock and roll attitude.” Neon signs are not glaring yet sufficiently atmospheric, helping to calm the mind during practice while highlighting the venue’s personality, making each stretch more ritualistic.
My Take on Rocket Yoga
All in all, the Rocket yoga style is a fantastic dynamic practice and a form of power yoga I strongly recommend. The unique flow keeps things interesting, and the emphasis on individual expression means you never feel stuck or restricted by rigid rules.
I love that rocket yoga honors the teachings of yoga while making them accessible. You get the benefits of a traditional practice without feeling like you’re trapped in someone else’s interpretation of what yoga should be. The style of teaching encourages exploration and play, which keeps your practice fresh even after years on the mat.
But to compensate for all the heat created by this much-loved form of yoga, I also recommend checking out a more restorative yoga form once in a while such as yin yoga. It’s all about balance, my friends.
The rocket system gives you a powerful tool for transformation while respecting your personal needs and limitations. Whether you’re coming from hot yoga, traditional Ashtanga, or are completely new to yoga, Rocket Vinyasa offers something valuable. The three rocket sequences provide enough variety to keep you engaged for years, and the playful approach ensures you actually enjoy the journey toward inner peace and physical strength.
Amélie is a health and wellness junky. Certified yoga instructor with Yoga Alliance in the Vinyasa and Ashtanga styles, she has a Yoga Instructor Certification – Level I (300 hours) and Yoga Instructor Certification – Level II (200 hours) under her belt. She also has a certified Open Water Diver certification with PADI and SSI Scuba Schools International Freediving Level I certification with SSI Scuba Schools International. She’s been vegan for over 15 years and is obsessed with anything wellness-related.