Rocket Yoga: The Complete Guide to Sequences, Benefits & Training

Larry Schultz, also known as “the father of Rocket Yoga,” was a dedicated student of Pattabhi Jois, the founder of Ashtanga Vinyasa Yoga. Schultz began his yoga practice in the 1970s and quickly fell in love with the Ashtanga method. He went on to become one of Jois’ most dedicated and accomplished students.

In the 1980s, Schultz began to experiment with the Ashtanga series, adding new poses and modifications to the practice. He also began to incorporate elements of vinyasa flow, a style of yoga that emphasizes movement & breath, but being more creative. The result was to become the Rocket style, a dynamic and invigorating yoga practice that quickly gained popularity among yoga students.

Rocket Yoga is now taught and practiced all over the world. With increased interest in the Rocket yoga style, you can also practice it and learn the sequences in popular yoga teacher training in Bali and Thailand with All Yoga certification program .

Did you know?

“Larry Schultz was considered the “Bad Man of Ashtanga Yoga”. While practicing with Guruji, Larry liked to sneak in more advanced poses, such as handstands, for fun. Pattabhi Jois would catch and call him affectionately: You Bad man – You Bad man!

In the mid 1990s, Larry Schultz traveled on tour with the Grateful Dead as the band’s personal yoga teacher. He spent a lot of time in hotels and had to find ways to entertain himself. Bored in his hotel room, practicing on his own, he came up with a highly creative, highly accessible version of Ashtanga Vinyasa, later named Rocket Yoga.

Why the name “Rocket Yoga”?

The “Rocket” name comes from Bob Wier, the famous guitar player from the iconic rock band “The Grateful Dead”. After one of the classes, Bob asked Larry Shultz: “How do you call this yoga sequence? It’s great!”. Larry replied that he did not have a name for it; he just loved to teach it. Bob Wier then said to Larry that he should call it “The Rocket!” Larry asked why, and Wier replied, “because it gets you there faster!!” And it stuck instantly. Larry joked he never knew where “there” was… but the Rocket would take you there faster anyway.

Rocket Yoga Key Features Summary:
• Playful and fun
• Faster tempo
• Accessible for all levels
• Focus on inversions and arm balances
• 3 sequences based on Ashtanga Vinyasa Yoga

More playful with a faster tempo

While the traditional method of Ashtanga Yoga focuses on long and slow ujjayi breath, Rocket is a bit more upbeat. While we keep the Ujjaji Pranayama breathing and five breaths per pose, the count is a bit faster. It makes the practice more fun while keeping the meditative aspect of the breath. Rocket becomes like a dance or a moving meditation.

Rocket Yoga Inversions

One of the main features of Rocket Yoga is its emphasis on inversions, such as headstands, handstands, and elbow stands. These fun and challenging poses have many benefits for the body, including increased blood flow to the brain, improved circulation, and a boost to the immune system.

Arms Balances

Another unique aspect of Rocket is the use of “flying” poses. These are a series of arm balances and transitions designed to build strength, flexibility, and coordination in the upper body. These flying poses are a lot of fun and can be a great way to build confidence and self-esteem.

Accessible for all levels

Arm balances and inversions can be challenging, but they don’t have to be out of reach for those who have never practiced. This is the beauty of the Rocket sequence. With proper guidance and modifications, arm balances are accessible to everyone. With patience and consistency, anyone can develop the skills to practice safely and effectively.

Music

One other important element of Rocket is music. Music is a powerful tool in a yoga practice to create a specific atmosphere. It helps to create a fun and dynamic vibe to stay energized and focused. Generally, the playlist will be more upbeat and energetic than a regular yoga class, mixing different genres such as rock, hip-hop, electronic, and world music. The music keeps the energy high and supports students to maintain a steady pace throughout the practice.

In my experience of the empowering flow of Rocket Yoga, I find myself transcending limitations, embracing vulnerability, and harnessing inner strength. As I synchronize my breath with each challenging movement, I am reminded that the journey is as much about the exploration within as it is about the physical asanas. This style of yoga gifts me a renewed sense of freedom and possibility. It’s the perfect complement of my Yin practice.

Annie Au Yoga, Founder of Soulful Yin Yoga

Warm-up sequence

Same as the traditional Ashtanga Vinyasa Yoga method, the Rocket practice begins with the Sun Salutations sequences, to help prepare the body for the more intense poses that are to come. Usually, we will do 3 rounds of Sun Salutation A followed by 3 rounds of Sun Salutation B. It’s recommended to simply walk back for the Sun Salutaion A rounds and start to jump back from Sun Salutation B.

Rocket Yoga Launching sequence

Right after the last Sun Salutation B, student will get the first taste of Rocket with the launching sequence. This little vinyasa flow sets the pace and vibe for the rest of the rocket practice. It starts with Chair pose, followed by Half chair pose and from there the first arm balance: Bakasana or Crow pose. From there, we jump back to chaturanga for a vinyasa and then initiate the standing sequence of the Rocket sequence. Check out the video in the next section for a demonstration of the launching sequence.

Rocket Yoga Standing Poses

The practice then moves on to a launching sequence linked to a series of standing poses, such as the Warrior poses and the Triangle poses. These helps to build strength and balance in the legs and core.

Rocket Yoga 1 Sequence

Rocket 1 is based on the Ashtanga Primary Series. A big focus is on forward folds, which lengthen and strengthen the hamstrings.

Rocket Yoga 2 Sequence

Rocket 2 is based on the Intermediate Series with a focus on spinal extensions to stimulate the nervous system. Larry Schultz like to joke about Rocket yoga 2 sequence by saying: “90 min classes, 90 poses! That’s the Rocket!”

Rocket Yoga 3 Sequence

Rocket 3 is a combination of Rocket 1 and 2. Rocket 3 doesn’t imply that it is more advanced, it simply contains asanas from Rocket 1 and 2, and as per the Rocket philosophy, it should always remain accessible.

Fun Fact

Back in the days in San Francisco where Larry Schultz’s studio was located, he would teach Rocket 3 every Friday. Students and Rocket yoga lovers used to call that day the BBQ day! They knew that they were going to be roasted by the challenging and fun Rocket class.

Finishing poses

The practice concludes with a series of inversions and relaxation poses, such as headstands, shoulder stands, yoga mudra, padmasana and savasana. This helps to release tension from the body and calm the mind.

Important Note

Unlike the strict sequence of Ashtanga Vinyasa Yoga where each pose is practiced following a rigid order, Rocket Yoga is more fluid and playful. A Rocket teacher can add his own flavor to the sequence by adding more poses and variations. Each class will have a different vibe, keeping the practice fresh and interesting.

Back in the days, in the bustling city of San Francisco, Larry Schultz revolutionized the yoga scene with his innovative Rocket Yoga classes. Introducing a one-of-a-kind class schedule, he dubbed it the “Rocket Yoga System.” Tailored to each day of the week, these dynamic sequences were designed to provide a truly holistic practice, addressing every aspect of the body while promoting balance in the nervous system and purifying the mind. This unique approach quickly gained traction, captivating countless students and making this style of yoga become very popular!

Rocket Yoga Key Benefits:
• Build upper body strength
• Improve overall flexibility
• Improve cardiovascular health
• Boost lung capacity
• Better mental clarity and focus
• Reduce stress
• Release body tension
• Increase energy and vitality

With Rocket being a fast-paced and dynamic practice, it offers a variety of benefits for the body and mind. It helps to build upper body strength and improve overall flexibility and cardiovascular health. The practice requires focus, which improves mental clarity and concentration. As there are several inversions and arm balances in the sequence, it enhances balance and coordination.

The combination of physical movement and focused breathing can help to reduce stress and tension in the body, promoting relaxation and a sense of well-being. Expect an increase in energy levels and overall vitality.

Rocket Yoga places emphasis on the breath, which boosts your lung capacity and overall respiratory function.

Special Note

Rocket Yoga is known for its fun, dynamic and challenging sequences and provides an exciting change of pace from traditional yoga styles, keeping the practice fresh and interesting.

• START SIMPLE: If you are new to Rocket Yoga, it is best to start with an “all levels” or “beginner-friendly” class and to work with a qualified teacher who can help you to easily modify poses such as lotus yoga pose to suit your level of fitness and ability.
• REMEMBER TO BREATHE: There’s a strong emphasis and focus on the breath. Keep it steady and smooth as you move through the postures.
• LISTEN TO YOUR BODY: It can be fast-paced and dynamic, so it’s important to go at your own pace and not push yourself too hard. Listen to your body and only do what feels comfortable for you.
• MODIFY: If a posture or movement feels too difficult, don’t be afraid to use modifications or props to make it more accessible. Your teacher will offer modifications and variations to help you progress at your own pace.
• BE PATIENT: Remember that learning Rocket is a process, and it will take time and practice to develop the strength and flexibility needed to perform the more advanced postures. Be patient with yourself and enjoy the journey. With regular practice, you will soon notice an improvement in your flexibility, strength, and balance, as well as a sense of calm and focus in your mind.
• Most importantly: HAVE FUN!

Important Note:
We chose the Rocket Yoga teachers listed below based on our personal experience with them and/or positive feedback from our community.

1. David Adame – Rocket Yoga Teacher in Bali

Our very own David Adame, David has a background in contemporary dance and his style of teaching focuses on awareness of movement and connection between body and mind. As many do, David started with Ashtanga Vinyasa in 2014 when he was living in Asia and since then has a profound love and deep sense of connection to the practice. So much so that David is now our lead teacher on the 200-hour Ashtanga yoga course in Bali – we couldn’t have found a more perfect fit if we had tried! David then founded Rocket in 2015 and has never looked back, he completed his online Rocket Yoga training with Carl Calhoun in 2020.

In his teachings, David successfully integrates his own personal experiences with the traditions of yoga, the modern day approach to movement and factual evidential based science research. This helps every individual student in the room reach their own potential and sparks commitment and excitement in his teachings. David’s classes are no doubt challenging (- don’t forget your towel!), however he has the ability to balance this with a light heartedness and focus on exploration and transformation. David effortlessly shares vitality, happiness and passion with his students the same way he cultivates his own relationship with yoga every time he steps on the mat.

David has a passion for passing on what inspires him to others and he certainly creates ignitions of inspiration within his students.

David runs the Rocket Yoga module on the 300 hr ytt, which has been widely popular, so much so that the course opens with this module to really engage our students from the get go. David’s strong foundational understanding and personal practise of Ashtanga supports and aids his passion for Rocket – that’s why he makes it look so effortless…

No joke, you can always find David doing one of the most challenging poses there is in the series, with a huge smile on his face and that’s why we love him!

2. Miles Mortensen

Miles’ teaching is rooted in Ashtanga yoga, Rocket yoga, and Dharma, blending these styles into dynamic and creative flows that honor their traditional origins while integrating influences from other disciplines. His classes encourage students to explore and play while maintaining the core principles that shape these practices.

Over time, Miles has expanded his practice to include gymnastic strength training and hand balancing, which have become key aspects of his personal journey. Hand balancing, in particular, has fostered mindfulness, clarity, and stillness, reflecting the deeper connection between mind and body. Miles’ passion lies in sharing the knowledge gained through his own experiences to inspire and empower others in their practice.

3. Amber Jean – Rocket Yoga Teacher in the US

Amber Jean aka. The Rocket Girl…

Amber Jean has facilitated Rocket Yoga teacher trainings since 2000 and owns her own YTT centre called the Rocket Yoga Academy. She is the most senior Rocket Yoga teacher in our list. She trained with Larry Schultz himself in San Francisco and she mentions that he had an amazing quality to bring people together and lightened up the atmosphere. Amber despite being based in Ohio, has taught in many city’s across the world and facilitated yoga teacher trainings also, she ran the 1st and 2nd ever approved training that was not run by Larry himself in 2018 which was fully facilitated by Amber – which is kind of a big deal if we don’t say so ourselves!

Her trainings have been in cities globally such as London, Vancouver, New Mexico, Costa Rica, The Netherlands and Nicaragua. If you decide to learn with Amber, she will help you with Rocket 1 and sequencing and deepening your practise of Rocket 2 and 3, helping guide yogis more safely through Rocket routines. Her traditional dedication to the practise and student teacher connection she had with Larry, shines through in her teaching and approach to Rocket yoga.

You can follow and find Amber on Instagram

4. David C. Kyle

David C. Kyle is one of the most influential teachers in the modern evolution of Rocket Yoga, widely respected for helping shape and spread the practice far beyond its original roots. As a longtime student and close collaborator of Larry Schultz, the founder of Rocket Yoga, David played a key role in refining the system, preserving its spirit, and making it accessible to practitioners around the world. His teaching carries the essence of Rocket’s original intention: a powerful, uplifting practice that blends the discipline of Ashtanga with creativity, freedom, and adaptability.

Through decades of teaching, training, and mentorship, David has become a central figure in the Rocket community, known for his depth of knowledge, precision, and ability to guide students toward both strength and self-discovery. His contribution goes beyond sequences and technique — he has helped Rocket Yoga grow into a global practice and teaching methodology, inspiring countless teachers to carry the tradition forward with integrity, joy, and a sense of possibility.

Rocket Yoga is a dynamic and invigorating practice that can offer a wide range of benefits for both the body and mind. Its unique blend of traditional Ashtanga yoga and vinyasa flow, emphasis on inversions and flying poses make it stand out from other styles. Whether you’re a beginner or an experienced yogi, this is a practice that can be tailored to suit your level of fitness and ability.

Practicing Rocket style can help you to increase flexibility, strength, and balance in the body, while also helping to improve focus and concentration. It’s also a great way to build self-confidence and self-esteem. And if you’re looking to shake up your yoga practice, try incorporating some inversions and flying poses, you will see how much fun it is and how it can benefit you.

But it’s not just about the physical benefits of the practice, Rocket Yoga can also have a positive impact on your mental and emotional well-being. It can be a great tool for managing stress and anxiety, and it can also help you to find a sense of calm and inner peace.