Modify Rocket 1
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Modify Rocket 1 -by Shikma Jacoby-
-Warm up-
- Surya Namaskara A – 5 times
- Surya Namaskara B – 5 Times
-Standing-
- Utkatasana
- Ardha Utkatasana
- Bakasana
- Vinyasa
- Virabhadrasana 1
- Virabhadrasana 3
- Virabhadrasana 2
- Utthita Trikonasana
- Parivrita Trikonasana
- Utthita Prasvakonasana
- Parivritta Prasvakonasana
- Vinyasa
- Pincha Mayurasana
- Vinyasa
- *Left sife*
- Padangusthasana
- Padahastasana
- San Francisco Twinkle Toes
- Prassarita Padottanasana A
- Prassarita Padottanasana C
- Chinese Split
- Hanumanasana (right and left)
- Upavishta Konasana
- Parivritta Upavishta Konasana (right and left)
- Mula Bandha Check up (right & left)
- Bakasana (transition)
- Vinyasa
- Parshvotanasana (right and left)
- Utthita Hasta Padangusthasana A
- Utthita Hasta Padangusthasana B
- Urdhva Prasarita Ekapadasana
- Vinyasa
- *Left side*
-Sitting-
- Dandasana
- Pachimotanasana A
- Pachimotanasana B
- Mula Bandha Check up
- Navasana
- Vinyasa
- Purvottanasana
- Navsana
- Vinyasa
- Ardha Bandha Padmasana
- Mula Bandha Check up
- Ardha Bandha Padmasana- left side
- Mula Bandha Check up
- Triyam Muka
- Ekapada Bakasana
- Vinyasa
- *Left side*
- Janu Sirsasana A
- Janu Sirsasana C
- Core Work
- Navasana
- Handstand
- Vinyasa
- *Left side*
- Marichyasana A
- Marichyasana C
- Navasana
- Vinyasa
- Marichyasana B
- Marichyasana D
- Navasana
- Vinyasa
- *Left side*
- Baddha konasana A
- Baddha konasana B
- Upavishta Konasana B
- Navasana
- Vinyasa
- Supta Padangusthasana A
- Supta Padangusthasana B
- Supta Padangusthasana C
- Navasana
- Vinyasa
- *Left side*
- Setu Bandhasana
- Urdhva Dhanurasana
- Pachimottanasana
- Vinyasa
- Sleeping Swan (right and left)
- Vinyasa
-Finishing-
- Salamba Sarvangasana
- Halasana
- Karnapidasana
- Urdhva Padmasana
- Pindasana
- Matsyasana
- Vinyasa
- Sirsasana A
- Balasana
- Baddha Padmasana (transition)
- Padmasana
- Tolasana
- Savasana
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Modify Rocket 1 -by Shweta Thakur-
- Surya A & Surya B (5 times)
- Utkasana
- Ardha utkatasana
- Bakasana
- Vinyasa
- Virabhadrasana A
- Virabhadrasana B
- Uttita trikonasana
- Parivritta trikonasana
- Uttita parsvakonasana
- Parivritta parsvakonasana
- Pincha mayurasana 1
- Repeat the poses on the left from Vira A to Pincha mayurasana 2
- Viniyasa
- Padangusthasana(from downward dog walk your hands to your toes)
- Uttita hasta padaangusthasana A
- Uttita hasta padanagusthasana B
- Uttita hasta padangusthasana D
- Virabhadrasana C
- Urdhva prasarita eka padahasthasana(standing split)
- Ardha chandrasana
- Parivritta ardha chandrasana
- Vinyasa
- Repeat the same on the left leg starting from padangusthasana( from downward dog walk your hands to your toes)
- Prasarita A
- Prasarita B
- Prasatita C
- Prasarita D
- Sama konasana
- Hanumanasana(right)
- Hanumanasana(left)
- Upavishta konasna
- Mula bandha check up - Asta vakrasana
- Vinyasa
- Dandasana
- Paschimottanasana A
- Paschimottanasan B
- Uttupulthi
- Navasana
- Vinyasa
- Purvottanasana
- Navasana
- Vinyasa
- Ardha baddha padma paschimottanasana
- Mula bandha check up
- Navasna
- Vinyasa
- Repeat the same on the other side
- Vinyasa
- Janu sirasana A, Janu sirasana B( both on the same leg)
- Working on the core
- Navasna
- Vinyasa
- Handstand 1
- Vinyasa
- Janu sirasana A and B on the left
- Working on the core
- Vinyasa
- Handstand 2
- Navasana,vinyasa
- Marichyasana A and B on the right
- Navasana
- Vinyasa
- Handstand 3
- Marichyasana A and B on the left
- Navasana,vinyasa
- Hanstand 4
- Marichyasana C and D on the right
- Navasana
- Vinyasa
- Hanstand 5
- Marichyasana C and D on the left
- Navasna
- Vinyasa
- Handstand 6
- Vinyasa
- Baddha konasana
- Upavishta Konasna
- Supta konasana
- Upavishta konasana
- Navasna
- Viniyasa
- Urdhva dhanurasna
- Pachimottanasana
- Vinyasa
- Pincha mayurasna 3
- Vinyasa
- Eka pada raja kapotasana( from down ward dog bring the right foot up and fold) same on the left side
- Gomukhasana on the right, Twist and do it on the left
- Vinyasa
- Pachimottanasana
- Mula bandha check up
- Vinyasa
- Salamba sarvangasana
- Halasana
- Matsyasana
- Vinyasa
- Sirasana
- Balasna
- Baddha padmasana
- Padmasna
- Tolasana
- Shavasana
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Modified Rocket 1 -by John Sutton-
| MODIFIED ROCKET PRACTICE 75 Minutes | TOTAL | |||
| Time | ||||
| WELCOME (beginners, injuries, format of class, intention – posture, bandhas, drishti) | 1 | 1 | ||
| WARM UP | ||||
| SURYA NAMASKAR A | (sun saluatation) | 5 | ||
| SURYA NAMASKAR B | 9 | 14 | 15 | |
| STANDING SERIES | ||||
| UTKATASANA | (chair pose – fierce pose – akward pose) | |||
| ARDHA UTKATASANA | 1 | 1 | 16 | |
| BAKASANA/VINYASA | (crane pose – crow pose) | 1 | ||
| VIRA A | ||||
| VIRA B | 1 | |||
| TRIKONASANA | (extended triangle pose) | |||
| ARDAH CHANDRASANA | (Half Moon) | 1 | ||
| PARIVRTA TRIKONASANA | (revolved triangle pose) | |||
| PARIVRITA ARDHA CHANDRASANA | (revolved half moon) | 1 | ||
| PARSVAKONASANA | (extended side angle pose) | |||
| PARIVRITA PARSVAKONASANA | (revolved sidangle pose) | 1 | ||
| VINYASA | ||||
| PINCHA | 1 | 6 | 22 | |
| VINYASA | ||||
| REPEAT ON THE OTHER SIDE | 6 | 6 | 28 | |
| WALK BACK TO:- | ||||
| PADAGUSTHASANA | (toe to hand pose) | |||
| PADA HASTASANA | (hand to foot pose) | |||
| SF TWINKLE TOES | 1 | |||
| PRASARITA PADOTTANASANA A | (wide leg forward bend) | |||
| PRASARITA PADOTTANASANA D | 2 | |||
| CHINESE SPLITS | 1 | |||
| HANUMANASANA R & L | 1 | |||
| CHINESE SPLITS | 1 | |||
| UPAVISTHA KONASANA A | (wide angle seated forward bend) | |||
| R & L TWIST | ||||
| MULABANDHA CHECKUP | 2 | 8 | 36 | |
| VINYASA | ||||
| UTHITA HASTA PADANGUSTHASANA A | (extended hand to toe pose) | |||
| UTHITA HASTA PADANGUSTHASANA D | LEG RAISES – BOTH SIDES | 3 | 3 | 39 |
| VINYASA TO SITTING | ||||
| SEATED PRIMARY SERIES | ||||
| DANDASANA | (staff pose) | |||
| PASCHIMOTTANASANA A | (seated forward bend) | |||
| PASCHIMOTTANASANA B | (western intense??) | 2 | ||
| MULABANDHA CHECKUP | ||||
| PURVOTTANASANA | (intense front body stretch) | 1 | 3 | 42 |
| VINYASA | ||||
| TRIANGA MUKHA EKA PADA | (3 limbed forward bend) | |||
| EKA PADA | ||||
| VINYASA | 2 | |||
| REPEAT ON THE OTHER SIDE | 2 | 4 | 46 | |
| JANU SIRASANA A | (head on knee pose) | |||
| JANU SIRASANA B | 1 | |||
| ABS WORKOUT | ||||
| VINYASA | ||||
| HANDSTAND 1 | 1 | 2 | 48 | |
| REPEAT ON THE OTHER SIDE | ||||
| HANDSTAND 2 | 2 | 2 | 50 | |
| MARICHYASANA A | (the sage Marichy’s pose) | |||
| MARICHYASANA C | 1 | |||
| ABS WORKOUT | ||||
| VINYASA | ||||
| HANDSTAND 3 | 2 | 3 | 53 | |
| VINYASA | ||||
| REPEAT ON THE OTHER SIDE | ||||
| HANDSTAND 4 | 3 | 6 | 59 | |
| BADDHA KONASANA A | (bound angle pose) | |||
| BADDHA KONASANA B | 1 | |||
| UPAVISTHA KONASANA B | (wide angle seated forward bend) | |||
| SUPTA KONASANA (and back to UK B balance) | (reclining angle pose) | 1 | 2 | 61 |
| VINYASA | ||||
| SETU BANDHADASANA | (bridge pose) | 2 | 4 | 65 |
| CLOSING SEQUENCE | ||||
| URDHVA DHANURHASANA | (upward bow or wheel pose) | |||
| PASCHIMOTTANASANA A | (seated forward bend) | 2 | ||
| SALAMBA SARVANGASANA | (shoulderstand) | |||
| HALASANA | (plough pose) | |||
| KARNAPINDASANA | (knee to ear pose) | 1 | ||
| MATSYASANA | (fish pose) | 1 | 4 | 69 |
| (alternative to Shoulderstand sequence could be head stand and Childs pose) | ||||
| SAVASANA | (corpse pose) | 5 | 5 | 74 |
| CLOSING | 1 | 1 | 75 | |
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Modify Rocket 1 -by Austin Ince-
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Modify Rocket 1 -by Ben Aldridge-
- Surya Namaskar A x 5
- Surya Namaskar B x 5
- Utkatasana
- Ardha Utkatasana
- Bakasana
- Vinyasa
- Virabadrasana A (left hand side)
- Virabadrasana B (left hand side)
- Utthita Trikonasana (left hand side)
- Utthita Parsvakonasana (left hand side)
- Humble Warrior (left hand side)
- Vinyasa
- Pincha Mayurasana
- (repeat postures from Virabadrasana A above on right hand side)
- Padagustasana
- Prasarita A
- Prasarita D
- Sama konasana
- Hanumanasana (both sides)
- Upavista konasana
- Moola bandha checkup
- Parivritta upavista konasana (both sides)
- Vinyasa
- Dandasana
- Pachimotasana A
- Moola bandha checkup
- Vinyasa
- Purvotanasana
- Vinyasa
- Trianga mukha eka pada pachimotasana (both sides)
- Transition through eka pada bakasana
- Janu sirsasana A (right hand side)
- Abs work
- Vinyasa
- Adho mukra vikrasana
- (repeat postures from Janu A on left hand side)
- Marichiasana A (right hand side)
- Vinyasa
- Adho mukha vikrasana
- (repeat postures from Marichiasana A on left hand side)
- Marichiasana C (right hand side)
- Vinyasa
- Adho mukha vikrasana
- (repeat postures from Marichiasana C on left hand side)
- Baddha konasana B
- Upavista konasana
- Vinyasa
- Setu bandhasana
- Window wipe legs
- Urdva Dhanurasana x 2
- Window wipe legs
- Pachimotasana
- Salamba sarvangasana
- Halasana
- Karna pindasana
- Matsyasana
- Vinyasa
- Sirsasana
- Balasana
- Padmasana
- Savasana
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75 minute modified Rocket routine -by Nick Brewer-
- Connect in Samastithi
- 5 Surya A
- 5 Surya B
Standing
- Utkatasana
- Ardha Utkatasana
- Bakasana (optional hand stand)
- Vinyasa
- Virabhadrasana I
- Virabhadrasana II
- Utthita Trikonasana
- Ardha Chandrasana
- Parivritti Trikonasana
- Parivritti Ardha Trikonasana
- Utthita Parsvokonasana (optional Koundinyasana) Parivritti Parsvokonasana
- Vinyasa
- Option – Anahastasana/dolphin/Pincha Mayurasana – repeat left leg
- Vinyasa walk hands to back of mat
- Padangusthasana
- Padahastasana
- Vinyasa
- Right step into
- Prasarita Padottonasana A (optional tripod/handstand)
- Prasarita Padottonasana D
- Samokonasana
- Hanumanasana (RL then LL)
- Transition through Samokonasana into Upavistha Konasana
- Parigrasana RL into Mula Bandha check up (optional Ashtavakrasana or Koundinyasana) Repeat LL
- Navasana – (optional transition thru Titibhasana)
- Vinyasa
- Parsvottonasana
- Virabhadrasana III (RL -LL)
- Utthita Hasta Padangusthasana A,B,D
- Dighasana
- Standing splits (optional HS) repeat RL
- Vinyasa
Seated
- Dandasana
- Paschimottonasana A,B
- Mula Bandha checkup
- Navasana -Vinyasa
- Purvottonasana/Table top
- Navasana – Vinyasa
- Ardha Baddha Paschimottonasana RL – Mula Bandha checkup Navasana – vinyasa repeat LL
- Navasana – Vinyasa
- Tirieng Muka Eka Pada Paschimottonasana (transition through) Eka Pada Bakasana Vinyasa repeat LL
- Vinyasa
- Janu-sirsasana A
- Navasana Bandha Work
- Vinyasa – Handstand – Vinyasa repeat LL
- Vinyasa
- Marichyasana A,C
- Navasana – Bandha work
- Vinyasa – Handstand – Vinyasa repeat LL
- Baddha Konasana A,B
- Upavistha Konasana – Supta Konasana
- Optional Chakrasana or Vinyasa
- Supta Padangusthasana A,B,C
- Optional Chakrasana or Vinyasana
- Urdhva Dhanurasana x 2
- Vinyasana – Pincha Mayurasana
Closing series
- Salamba Sarvangasana
- Halasana
- Karnapidasana
- Matsyasana
- Vinyasana
- Sirsasna A
- Balasana
- Baddha Padmasana
- Padmasana
- Tolasana
- Savasana
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