What is Rocket Yoga? The Ultimate Guide for 2024

Meet the Expert: Katja Wickström, a Personal Trainer, Yoga Teacher, and Mobility Coach specializing in wellness and pain-free movement, shares her ultimate guide to Rocket Yoga.

Ever wondered what happens when you mix discipline with play in yoga? Well, Rocket Yoga answers that call with a bang. And trust me, if you're craving something that shakes up the traditional approach, this is it. 

My first Rocket Yoga class felt like I had discovered a whole new way to move—fast-paced, playful, but still rooted in discipline. I could feel the Ashtanga tradition, but there was more freedom and more room to experiment. And that’s what makes Rocket Yoga stand out—it’s yoga with a twist, built for the modern-day yogi who craves both structure and spontaneity.

Rocket Yoga might not be the first style that comes to mind, however, once you try it, you’ll see why it’s quickly gaining a cult following. Rocket Yoga is fast-paced, challenging, and fun, combining traditional Ashtanga roots with a rebellious streak. It is designed to "get you there faster" by offering a strong and playful approach to yoga. 

What makes it different from other forms of Vinyasa Yoga is that you get to explore advanced poses, like deep backbends and arm balances in a single class. Because it takes the best of disciplined Ashtanga and mixes it with flexibility—both in terms of movement and approach—you’ll get the structure you need, with room to modify and play around. Perfect for modern-day yogis!

Whether you’ve just started yoga or have been practicing for years, Rocket offers something new for everyone—flexibility in both movement and approach, with a touch of rebellion that makes it feel fresh.

Ready to break free from your regular yoga routine? Let’s dive into the world of Rocket Yoga—a style that promises to keep you on your toes (literally), blending the best of Ashtanga with a rebellious streak. By the end of this, you’ll know exactly why this style is shaking up the yoga scene and how it might just become your next go-to.

The Origins of Rocket Yoga

Rocket Yoga – the “bad boy” of yoga. Even the name sounds thrilling. Rocket Yoga has a unique backstory that deepens your appreciation for the practice. Born from the traditional and structured world of Ashtanga Yoga, Rocket brings a more fluid, accessible twist. It’s a blend of discipline and adaptability, catering to those who love a challenge but also enjoy flexibility in their practice.

Larry Schultz and the Birth of Rocket Yoga

The guru tradition in yoga is a deeply rooted and revered aspect of the practice, particularly in more traditional schools like Ashtanga Yoga. In Indian culture, a guru is not just a teacher; they are a spiritual guide, often considered a conduit of divine wisdom. The relationship between a guru and disciple is built on respect, trust, and commitment. The disciple is expected to follow the guru's teachings closely, often for years or even a lifetime, without question or deviation. This lineage of passing down teachings from guru to student, known as parampara, is seen as vital to preserving the purity and integrity of the practice. But not everyone was content with this strict adherence, and that’s where Larry Schultz made his mark.

Larry Schultz the creator behind Rocket Yoga, was a devoted student of Pattabhi Jois, one of the most respected figures in modern yoga and the founder of the Ashtanga system. Jois’s method was strict, involving a set series of postures that were to be practiced exactly as prescribed. Students were expected to progress through the series only when their guru deemed them ready.

Larry earned the nickname ‘Bad Boy of Ashtanga’ because, after years of studying classical Ashtanga Vinyasa Yoga under Pattabhi Jois, he grew frustrated by being restricted to the Primary Series and not being permitted to progress to the Second Series or explore other poses. Deciding to break away from the strict sequencing, Larry incorporated many key elements from Ashtanga into his own practice, which later became a foundational influence for Power Yoga.

Schultz wasn’t afraid to shake things up, going against the traditional Ashtanga rules and carving his own path. His willingness to innovate created waves in the yoga community, with some viewing it as disrespectful, while others saw it as a bold step toward democratizing the practice.

Schultz’s break from the rigid hierarchy of the guru tradition embodied the philosophy of Rocket Yoga: freedom, accessibility, and personalization. By doing so, he opened yoga up to a wider audience, inviting practitioners to explore their limits without fear of breaking the "rules." This shift also reflected the changing nature of yoga in the West, where individual expression and adaptation became more important than strict adherence to tradition.

Imagine creating a yoga style while touring with one of the biggest rock bands in history—The Grateful Dead! Schultz’s journey with the band shaped the flexible, fast-paced vibe of Rocket Yoga.

For years, Schultz toured with The Grateful Dead, teaching yoga to the band and crew backstage between concerts.He developed Rocket Yoga during this time, tailoring sequences to fit the hectic and unpredictable schedule of life on tour, which required a more adaptable and less rigid practice.

It was during one of these tours that Bob Weir, a member of The Grateful Dead, jokingly dubbed Schultz’s sequences 'The Rocket”— saying they “get you there faster”. This perfectly describes how the practice offers quick, powerful results in both strength and flexibility. This playful interaction between Schultz and the band inspired the now-famous name, encapsulating the energetic, fun, and fast-paced nature of Rocket Yoga.

The Core Philosophy Behind Rocket Yoga

At its heart, Rocket Yoga strikes the perfect balance between honoring tradition and embracing personal freedom, inviting you to explore and push your limits in every session.

Rocke Yoga follows structured sequences, but Schultz’s philosophy encourages personalization – making it accessible for beginners while still challenging the pros. Think of it as a practice where you can honor the roots of Ashtanga while creating your path.

The best part? Rocket Yoga isn’t about rigid rules—it’s about discovering what works for your body. Whether you’re a seasoned yogi or just starting, the freedom to modify poses means you can tailor the practice to fit your needs.

Rocket Yoga Sequences You Can Try at Home

Simple Rocket Yoga Sequence for Beginners

Starting your Rocket Yoga practice at home is simple, especially if you’re already familiar with Sun Salutations.

Before you dive into this written guide, feel free to check out the video clip showing a flow of sun salutations from a Rocket yoga class. You can follow along and get a feel for how this energizing sequence builds heat and flow in the body.

In Rocket, we begin with the classic Sun Salutation A (Surya Namaskara A), which awakens the body and sets the pace for the rest of the practice. Here’s how you can flow through it:

1. Mountain Pose (Tadasana) – Stand tall, grounding through your feet, with your arms relaxed at your sides. Feel your spine lengthen as you settle into stillness.

2. Inhale: Upward Salute (Urdhva Hastasana) – Sweep your arms overhead, reaching your fingertips toward the sky. Let your gaze follow your thumbs while pressing down firmly through your feet.

3. Exhale: Forward Fold (Uttanasana) – Gently fold forward from your hips, letting your head hang heavy and your back soften. Feel the stretch ripple down your hamstrings.

4. Inhale: Half Lift (Ardha Uttanasana) – With a flat back, lift halfway up and reach your heart forward, creating length along your spine. Your gaze softens ahead.

5. Exhale: Chaturanga Dandasana – Step or hop back into a low push-up, keeping your elbows close to your ribs. If you need a gentler option, drop to your knees.

6. Inhale: Upward Facing Dog (Urdhva Mukha Svanasana) – Press into the tops of your feet and your palms, lifting your chest and drawing your shoulders back. Let your heart open, and breathe into this expansive pose.

7. Exhale: Downward Facing Dog (Adho Mukha Svanasana) – Push your hips back and up as you settle into Downward Dog. Take a moment here, feeling the stretch along your spine, and the space between your fingers and toes. Hold for 3-5 breaths, letting the breath flow smoothly.

8. Inhale: Half Lift (Ardha Uttanasana) – Step or hop to the front of your mat, lifting halfway again with a long spine.

9. Exhale: Forward Fold (Uttanasana) – Melt forward once more, surrendering into the fold, relaxing the neck and shoulders.

10. Inhale: Upward Salute (Urdhva Hastasana) – Sweep your arms back up to the sky, feeling the breath lift you.

11. Exhale: Mountain Pose (Tadasana) – Lower your arms to your sides and find your steady gaze forward.

Next, we flow into Sun Salutation B (Surya Namaskara B), which adds a little more heat and strength-building to the practice:

1. Inhale: Chair Pose (Utkatasana) – Sink your hips back as if sitting into an imaginary chair, arms lifted high. Feel the warmth building in your legs.

2. Exhale: Forward Fold (Uttanasana) – Release the effort and fold forward again.

3. Inhale: Half Lift (Ardha Uttanasana) – Extend the spine forward, feeling the length from the crown of your head to your tailbone.

4. Exhale: Chaturanga Dandasana – Step or jump back into a low push-up, keeping your core engaged and your gaze forward.

5. Inhale: Upward Facing Dog (Urdhva Mukha Svanasana) – Open your chest as you roll your shoulders back and press into the earth beneath you.

6. Exhale: Downward Facing Dog (Adho Mukha Svanasana) – Flow back into Downward Dog, letting the breath guide your movement.

7. Inhale: Warrior I (Virabhadrasana I) – Step your right foot forward and rise into Warrior I. Feel the power in your legs as you lift your arms and gaze up at your thumbs.

8. Exhale: Chaturanga Dandasana – Flow back into a low push-up, moving with control and strength.

9. Inhale: Upward Facing Dog (Urdhva Mukha Svanasana) – Open your heart to the sky.

10. Exhale: Downward Facing Dog (Adho Mukha Svanasana) – Return to your steady Downward Dog, holding here for 3-5 deep, cleansing breaths.

11. Inhale: Warrior I (Virabhadrasana I) – Step your left foot forward and rise into Warrior I, feeling the stretch along your back leg and the strength in your stance.

12. Exhale: Chaturanga Dandasana – Flow back into a low push-up, keeping your body strong and aligned.

13. Inhale: Upward Facing Dog (Urdhva Mukha Svanasana) – Lift your heart, opening up the front of your body.

14. Exhale: Downward Facing Dog (Adho Mukha Svanasana) – Ground through your palms and stretch your hips back, finding that familiar rhythm in your breath.

15. Inhale: Half Lift (Ardha Uttanasana) – Step or hop to the front of your mat, lifting halfway with a flat back.

16. Exhale: Forward Fold (Uttanasana) – Soften into your forward fold, letting the tension melt away.

17. Inhale: Chair Pose (Utkatasana) – Bend your knees, lift your arms, and engage your core as you sink into Chair Pose.

18. Exhale: Mountain Pose (Tadasana) – Stand tall, with your arms at your sides, steady and grounded.

Now that you’ve flowed through the basics, feel free to repeat these sequences to build heat, focus, and strength. Rocket Yoga invites you to move with power and grace—feel the energy rise with each round!

Ready to Explore Rocket Yoga?

Ready to dive deeper into Rocket Yoga? Explore Yogaia for personalized sessions, tips, and tutorials designed to help you grow your practice at any level.

Try Yogaia today for more in-depth tutorials and tips to enrich your practice. Explore Yogaia.

What is Rocket Yoga Good For?

Rocket Yoga offers a range of benefits, making it more than just a physically demanding practice. Here’s what you can expect:

Building Strength and Flexibility

Rocket Yoga’s sequences, including inversions and arm balances, are designed to help you build strength – especially in your core and upper body – while improving flexibility. You’ll work muscles you didn’t even know you had! Inversions also support better posture and spinal alignment, while increasing flexibility and joint mobility.

Some of the poses take years to master. You have to gradually build up the strength and flexibility.

Mental Benefits of Rocket Yoga

• Calming the nervous system: The practice relies heavily on Ujjayi breathing, a deep, rhythmic breath that synchronizes with movement. This conscious breathing keeps your body and mind connected, promoting a steady flow of oxygen while calming the nervous system.

• Emotional resilience: Learning to harness the breath during intense moments on the mat translates directly into building emotional resilience, teaching you how to stay balanced in challenging life scenarios.

• Mental toughness: Committing to consistent practice teaches perseverance and mental toughness. You learn to face discomfort, push through mental barriers, and avoid the temptation to quit when things get difficult.

• Focus: The structure of Rocket Yoga demands focus and commitment, cultivating a sense of inner strength and discipline that helps you approach obstacles in life with greater resilience and determination.

Rocket Yoga for Beginners and Advanced Practitioners

If you are completely new to yoga and physical practice then there are more gentle types of yoga—such as Hatha Yoga—that make starting out more accessible, but if you are up for a challenge then Rocket Yoga is what you are looking for.

Beginners can practice Rocket Yoga by making modifications and using props to make challenging poses more accessible. Props such as yoga blocks, straps, and blankets can help you ease into the poses while maintaining proper alignment and control. For example, if you're struggling to reach the floor in the Forward Fold (Uttanasana), placing blocks under your hands can bring the ground closer, allowing you to enjoy the stretch without straining. Similarly, using a yoga strap in the Seated Forward Fold (Paschimottanasana) can help you deepen the stretch by holding the strap instead of your feet, making it easier to maintain length in your spine. These tools not only provide assistance but also build strength and flexibility gradually, making the practice more enjoyable and safe for beginners.

Advanced yogis can explore more complex inversions and transitions to challenge their balance and strength. This might include working on poses like handstands, forearm stands, or floating smoothly between poses with control. These advanced variations allow seasoned practitioners to push their boundaries, deepen their focus, and refine their techniques.

Rocket Yoga’s dynamic structure ensures that there’s something for everyone, offering opportunities for growth, no matter your experience level.

Rocket Yoga vs. Other Yoga Styles

Rocket Yoga stands out by blending the discipline of traditional Ashtanga with the fluidity of Vinyasa, while also promoting creativity and freedom in practice Rocket can be more fun and it can advance the practice a lot faster as you are allowed to explore different poses. It keeps me interested which means I practice my moving meditation regularly.

Let’s break down how it compares:

Rocket Yoga vs. Vinyasa Yoga

While both styles focus on flowing with the breath, Rocket Yoga’s sequences are fast and include inversions and arm balances compared to more traditional vinyasa flow classes.

Vinyasa classes do not follow a specific series of poses, every class will offer something different.

If you like Vinyasa Flow but want something that pushes you further, Rocket might be the next step.

Rocket Yoga vs. Ashtanga Yoga

Rocket Yoga stays true to its Ashtanga roots but offers more flexibility. Where Ashtanga requires strict adherence to sequencing, Rocket encourages you to modify poses and explore at your own pace. It’s the perfect mix of tradition and innovation.

While Rocket shares many poses with Ashtanga—like twists, bends, standing, and seated postures—it’s the journey into those poses that sets Rocket apart, allowing you the flexibility to explore the practice on your own terms.

In short:

• Rocket Yoga mixes poses from Ashtanga series 1-3.

• The Rocket Sequence allows you to explore and learn more poses at a faster pace.

• In Rocket Yoga, it is okay to use props.

• Ashtanga Yoga teaches that to advance in the series you must first master one set of poses individually. Rocket Allows you to modify poses that you don’t master.

The Playful Nature of Rocket Yoga

A Rocket Yoga class is a fast-paced, dynamic practice that blends Ashtanga Yoga with more creative sequencing. It often includes inversions, arm balances, and modifications, making it challenging yet adaptable for all levels.

Faster Tempo and Playful Sequences

Rocket Yoga’s fast tempo and playful vibe make it a favorite for those who love dynamic movement. It’s a practice that keeps you on your toes – literally! Whether you’re playing with arm balances or flowing quickly between poses, Rocket Yoga encourages you to have fun, explore, and not take things too seriously.

Mindfulness, breathwork, and self-discipline—create a powerful synergy in Rocket Yoga, making it not just a physical practice, but a mental one as well. You develop the ability to remain calm under pressure, focus your mind, and push through mental roadblocks, ultimately building a more resilient mindset that can help you in all areas of life.

Freedom to Modify

One of the most exciting aspects of Rocket Yoga is the freedom it offers to modify poses and explore your practice in a way that suits you. Unlike traditional yoga styles that focus on strict alignment, Rocket Yoga encourages a more intuitive approach, allowing you to listen to your body and adjust based on your needs. Whether you're navigating an injury, easing into a difficult pose, or experimenting with new variations, Rocket Yoga creates space for you to adapt and make the practice your own. It's about finding what works best for you and growing at your own pace.

This approach not only makes Rocket Yoga accessible to a wider range of practitioners but also fosters a sense of creativity and non-judgment. There’s no pressure to "perform" the poses in a specific way. Instead, you’re encouraged to embrace your individual journey, modifying and exploring at your own pace. Whether it’s adjusting an inversion, using props, or finding alternative transitions, Rocket Yoga is about creating a practice that’s truly yours—one that supports your growth and enjoyment in a way that feels right for you.

How Many Calories Does Rocket Yoga Burn?

When it comes to calorie burn and weight loss, Rocket Yoga can be surprisingly effective. This dynamic style of yoga involves continuous movement through a series of poses, often in fast-paced sequences, which keeps the heart rate elevated and engages multiple muscle groups simultaneously.

Studies have found different forms of yoga to be effective for weight loss and improving body composition.

Rocket Yoga and Calorie Burn

A 60-minute Rocket Yoga class can burn between 250-500 kcal, depending on the intensity of the practice and individual factors like body composition. While Rocket Yoga may not burn as many calories as a high-intensity interval training (HIIT) workout, it offers a balanced approach to fitness, combining strength, flexibility, and mindfulness. This blend supports both short-term fitness and long-term health goals.

In addition to burning calories, Rocket Yoga sequences like Surya Namaskar (Sun Salutations) improve cardiovascular endurance and stamina, enhancing overall well-being.

Health Benefits of Rocket Yoga

Physical Health Benefits

Rocket Yoga is a dynamic practice that does wonders for your cardiovascular health, core strength, and joint mobility. The fast-paced sequences increase your heart rate, improving endurance and boosting cardiovascular fitness. Many of the poses in Rocket Yoga, such as arm balances and inversions, require significant core engagement, helping to strengthen your core muscles and improve posture and balance.

The practice also encourages a wide range of twists, bends, and stretches, which work to increase joint mobility and flexibility over time.

Inversions like headstands and handstands offer unique benefits, particularly for spinal alignment and stability. These poses gently decompress the spine, improving posture and creating space between vertebrae, which can relieve tension and back pain. They also boost circulation and help flush out toxins, offering a refreshing physical reset for your body beyond just flexibility and strength.

Mental and Emotional Health Benefits

Rocket Yoga is a powerful tool for enhancing your mental and emotional well-being. The practice emphasizes mindfulness and breath control, which can help relieve stress and release emotional tension. During challenging sequences, your focus shifts inward, helping you cultivate mental clarity and emotional resilience. The combination of intense physical activity and mindful breathing fosters a deep sense of inner calm, leaving you feeling balanced and rejuvenated after practice.

Balancing poses in Rocket Yoga mirror the mental balancing act we all face in daily life. As you work on physical balance, you naturally train your mind to stay calm and focused, even in moments of discomfort or challenge. Over time, this builds mental fortitude, helping you handle stress with greater ease both on and off the mat.

Is Rocket Yoga Advanced?

There’s a common misconception that Rocket Yoga is only for advanced practitioners due to its inclusion of challenging inversions and arm balances. Rocket Yoga is highly adaptable and accessible to a wide range of abilities. It challenges you in many ways but it is part of the learning process. There is always something new to master and you never get bored with the practice.

Who Can Practice Rocket Yoga?

While Rocket Yoga does include some poses, it's designed to be accessible to all levels, including beginners. One of the key principles of Rocket Yoga is the freedom to modify and adjust poses according to your personal needs. So even if you're new to yoga or still building up your strength and flexibility, you can safely engage in Rocket Yoga by taking modifications that suit your body. The practice is open to everyone, regardless of experience level.

Modifications and Adjustments

Rocket Yoga instructors are skilled at offering modifications to make the practice approachable for everyone. For example, if a challenging inversion like a headstand feels out of reach, instructors may suggest using a wall for support or substituting the pose with something less intense, like the Dolphin Pose.

Similarly, props like yoga blocks, straps, or bolsters can be used to make arm balances or deep stretches more accessible. By incorporating props, students can gradually build up their strength and flexibility without feeling overwhelmed.

Key Tips for Practicing Rocket Yoga

If you want to give a go at Rocket Yoga, here are some helpful tips to get started on the right foot.

6 Tips for Beginners

1. Start Slowly: Don’t rush into advanced poses. Focus on mastering the foundational postures first, and build from there.

2. Focus on Breathwork: In Rocket Yoga, breath is key. Keep your breath steady and controlled, and use it to guide your movements.

3. Use Props: Props are your best friends! Don’t hesitate to use blocks, straps, or the wall to help you get into a pose safely.

4. Modify as Needed: Remember, Rocket Yoga is all about modifying poses to suit your abilities. Don’t be afraid to take it slow or adjust your posture.

5. Be Mindful of Alignment: While Rocket Yoga encourages freedom, proper alignment is still important.

6. Have Fun: Rocket Yoga is playful and creative, so don’t take yourself too seriously. Enjoy the process, and don’t be afraid to try new things.

Rocket Yoga Sequences You Can Try at Home

Simple Rocket Yoga Sequence for Beginners

Ready to try some more? After exploring the Sun Salutations get prepared for some standing poses. 

Pincha Mayrasana - This pose is a delightful mix of strength, balance, and courage, all while giving you that extra kick of “wow, I’m really doing this! It is a fantastic upper-body strength builder. Your shoulders, arms, and core are going to get a serious workout as you balance on your forearms.  This short video will show you how to build the strength for the pose.

More Advanced Rocket Yoga Pose

The Mermaid Pose makes you feel elegant and playful—like you’re stretching your tailfin and diving deep into the ocean! It is a deep backend and it requires a lot of balance, and flexibility from the hips, chest, and spine.

Myths and Misconceptions about Rocket Yoga

There are a few misconceptions that often surround Rocket Yoga, so let’s clear them up.

Handstands Everywhere?

One myth is that Rocket Yoga is all about handstands, and you’ll be upside down for the majority of the practice. While handstands and inversions are certainly a fun part of Rocket Yoga, they’re not the focus of the entire class. Inversions are introduced gradually, and they’re always optional. So, don’t worry—you won’t be flipping upside down unless you’re ready!

Flexibility Requirements

Another misconception is that you need to be extremely flexible to practice Rocket Yoga. This isn’t true! Rocket Yoga is designed for people of all flexibility levels. Many poses can be adapted with modifications or props, so whether you’re super bendy or just starting to work on your flexibility, Rocket Yoga is still accessible.

By addressing these myths and showing the inclusivity of Rocket Yoga, you can see that this dynamic style is open to everyone, regardless of their current abilities.

Ready to Explore Rocket Yoga?

Ready to dive deeper into Rocket Yoga? Explore Yogaia for personalized sessions, tips, and tutorials designed to help you grow your practice at any level. Discover a range of yoga sessions tailored to all levels.

Try Yogaia today for more in-depth tutorials and tips to enrich your practice.

Explore Yogaia