Rocket Yoga Your Guide to Progressive Ashtanga Vinyasa

289 Pages·2023·27.521 MB·English

by  Kyle , David

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.
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I dedicate this book to you, the student. 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)