Table Of Content

ROCKET® YOGA Your Guide to Progressive Ashtanga Vinyasa David Kyle Project Editor Christine Fenerty Library of Congress Cataloging-in-Publication Data Names: Kyle, David, 1980- author. Title: Rocket yoga : your guide to progressive ashtanga vinyasa / David Kyle. Description: First edition. | Champaign, IL : Human Kinetics, [2024] | Includes bibliographical references. Identifiers: LCCN 2022052502 (print) | LCCN 2022052503 (ebook) | ISBN 9781718216075 (paperback) | ISBN 9781718216082 (epub) | ISBN 9781718216099 (pdf) Subjects: LCSH: Aṣṭāṅga yoga. | BISAC: HEALTH & FITNESS / Yoga | SPORTS & RECREATION / Training Classification: LCC RA781.68 .K85 2024 (print) | LCC RA781.68 (ebook) | DDC 615.8/24--dc23/eng/20221214 LC record available at https://lccn.loc.gov/2022052502 LC ebook record available at https://lccn.loc.gov/2022052503 ISBN: 978-1-7182-1607-5 (print) Copyright © 2024 by It’s Yoga Puerto Rico Ashtanga Inc. Human Kinetics supports copyright. 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Inside, I hope that you find something to support your journey and that one day we may meet as we walk this path of self-discovery. I also dedicate this book to my teacher, Larry Schultz. Larry Schultz “Another day in paradise” (1950-2011) CONTENTS Asana Index vi ■ Acknowledgments xvi ■ Introduction xviii PART I The Progressive Ashtanga Method Chapter 1 The History and Philosophy of Rocket Yoga 3 The History of Ashtanga Yoga 4 The Birth of Rocket Yoga 9 The Rocket Philosophy 12 Chapter 2 The Fundamentals 17 Introduction to the Tristhana Method 18 Daily Cleansing Rituals 32 Chapter 3 The Progressive Ashtanga Vinyasa Method 37 Introducing the Vinyasa 38 Incorporating Creativity 45 PART II Asana Library Chapter 4 Standing Postures 49 Chapter 5 Seated Postures (Primary Series) 91 Chapter 6 Seated Postures (Rocket Intermediate) 129 Chapter 7 Inversion and Rest Postures (Finishing Series) 181 iv PART III The Sequences Chapter 8 Classical Ashtanga Series 199 Sun Salutations 200 Standing Series 204 Primary Series 206 Intermediate Series 210 Finishing Series 214 Chapter 9 Original Rocket Yoga Series 217 Rocket I 218 Rocket II 224 Rocket Arms and Legs 230 Rocket III 238 PART IV Make the Practice Your Own Chapter 10 Create Your Practice Plan 249 Scheduling Your Practice 250 Committing to Your Practice 250 Fulfilling Your Minimum Daily Requirements 251 Chapter 11 Customize Your Practice 253 Softening the Practice 254 Adding Challenging Variations or Transitions 256 Practicing Drills for Skills 260 Practicing Yoga During Pregnancy 263 References 265 ■ About the Author and Project Editor 267 ■ Earn Continuing Education Credits/Units 268 v ASANA INDEX Chapter 4 Standing Postures Pose Page Samasthiti (equal standing pose) 51 Urdhva Hastasana (upward salute) 52 Tadasana Variation (mountain pose with heels lifted) 53 Chaturanga Dandasana (four-limbed staff pose or low 54 plank) Urdhva Mukha Svanasana (upward-facing dog) 55 Adho Mukha Svanasana (downward-facing dog) 56 Utkatasana (fierce pose, chair pose, or awkward pose) 57 vi Chapter 4 Standing Postures Pose Page Ardha Utkatasana (half-chair pose) 58 Kakasana (crow pose) 59 Bakasana A (crane pose) 60 Virabhadrasana A (warrior I) 61 Virabhadrasana B (warrior II) 62 Utthita Trikonasana (triangle pose) 63 Parivrtta Trikonasana (revolved triangle pose) 64 Utthita Parsvakonasana (extended side angle pose) 65 Parivrtta Parsvakonasana (revolved side angle pose) 66 (continued) vii viii Asana Index (continued) Chapter 4 Standing Postures Pose Page Pincha Mayurasana (lifted peacock feather pose or fore- 67 arm stand) Padangusthasana (big toe pose) 68 Padahastasana (foot to hand pose) 69 Uttanasana (intense stretch or standing forward fold) 70 Uttanasana Variation (intense stretch) 71 Ardha Uttanasana (half intense stretch or half lift) 72 Prasarita Padottanasana A (wide-leg intense stretching 73 pose) Prasarita Padottanasana B (wide-leg intense stretching 74 pose) Prasarita Padottanasana C (wide-leg intense stretching 75 pose) Prasarita Padottanasana D (wide-leg intense stretching 76 pose) Samakonasana (horizontal splits) 77 Hanumanasana (classic splits) 78 Upavistha Konasana Variation (seated wide-angle pose) 80 Mula Bandha Checkup (straddle press) 81 Asana Index ix Chapter 4 Standing Postures Pose Page Parsvottanasana (intense side stretch posture or pyramid 82 pose) Utthita Hasta Padangusthasana A (extended hand to big 84 toe posture) Utthita Hasta Padangusthasana B (extended hand to big 85 toe posture) Utthita Hasta Padangusthasana C (extended hand to big 86 toe posture) Utthita Hasta Padangusthasana D (extended hand to big 87 toe posture) Ardha Padma Padmottanasana (half-bound standing pos- 88 ture) Chapter 5 Seated Postures (Primary Series) Pose Page Dandasana (staff pose) 93 Paschimottanasana A (intense back stretch) 94 Paschimottanasana B (intense back stretch) 95 Purvottanasana (intense east stretch) 96 (continued)