Rocket I - Asana Sequence List
So, I was cataloging some poses for an upcoming yoga challenge (more on that later), and since I've been practicing Rocket Yoga I decided to list all the asanas in the Rocket sequence. Man, that took way longer than I expected, so I only did Rocket I today, I'll do II tomorrow. I did this more for myself, but maybe someone out there can benefit from this if they don't have access to Yogo.tv, or a Rocket studio, or just for the curious people out there. But brace yourself, this is LONG. And all this is to be done in more or less 90 minutes. Also this is the Rocket I sequence as taught by Dustin Fruson, here. I don't know if this is the official Rocket I, or if he added his own touches. Ready?
1. Tadasana (Mountain Pose) 2. 5x Sun Salutations A 3. 5x Sun Salutations B 4. Utkatasana with with interlaced hands (fierce) 5. Utkatasana paralel to the floor 6. Bakāsana (crow) (optional press to handstand) 6.5 Vinyasa 7. Virabhadrasana I (warrior) with interlaced hands variation right 8. Virabhadrasana II (warrior) right 10. Virabhadrasana II (warrior) fold arms behind variation right 10.5 Virabhadrasana II (warrior) right 11. Trikonasana (triangle)right 12. Ardha Chandrasana (Half Moon) right 12.5 Trikonasana (triangle) right 13. Parivritta Trikonasana (revolved triangle) right 14. Utthita Parsvakonasana (extended side angle) right with option to bind 14.5 Virabhadrasana I (warrior) right 15. Parivritta Parsvakonasana (revolved side angle) right with optional lunge feet 15.5 Vinyasa 16. Pincha Mayurasana (Feathered Peacock Pose) 16.5 Adho Mukha Svasana (Downward Facing Dog) 17. Virabhadrasana I (warrior) with interlaced hands variation left 18. Virabhadrasana II (warrior)left 19. Virabhadrasana II (warrior) fold arms behind variation left 19.5 Virabhadrasana II (warrior) left 20. Trikonasana (triangle)left 21. Ardha Chandrasana (Half Moon)left 21.5 Trikonasana (triangle)right 22. Parivritta Trikonasana (revolved triangle) left 23. Utthita Parsvakonasana (extended side angle) left with option to bind 23.5 Virabhadrasana I (warrior) left 24. Parivritta Parsvakonasana (revolved side angle) left with optional lunge feet 24.5 Vinyasa 25. Pincha Mayurasana (Feathered Peacock Pose) 25.5 Adho Mukha Svasana (Downward Facing Dog) 26. Padangusthasana (big toe pose) 27. Pada Hastasana (hands under feet) 28. Urdhva Hastasana (Upward Salute) variation on tip toes 29. Prasarita Padottanasana (wide leg forward fold) A (optional press to tripod handstand) 30. Prasarita Padottanasana (wide leg forward fold) C 31. Prasarita Padottanasana (wide leg forward fold) D 32. Straddle Splits 33. Hanumanasana right 34. Hanumanasana left 35. Upavistha Konasana (Wide-Angle Seated Forward Bend) A 36. Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) right 37. Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) 38. Upavistha Konasana (Wide-Angle Seated Forward Bend) A variation with hands straight ahead 39. Banda check right (optional float to Eka Pada Koundinyasana II and Bakāsana) 40. Banda check left (optional float to Eka Pada Koundinyasana II and Bakāsana) 40.5 Vinyasa 41. Adho Mukha Vrksasana (Handstand) 41.1 Adho Mukha Svasana (Downward Facing Dog) 41.2 Ardha Uttanasana (Standing Half Forward Bend) 41.3 Uttanasana (forward fold) 41.4 Urdhva Hastasana (Upward Salute) 41.5 Tadasana (Mountain Pose) 42. Parsvottanasana (side intense stretch) right 43. Urdhva Prasarita Eka Padasana (Standing Split) right (optional press to handstand) 44. Parivrtta Ardha Chandrasana (Revolved Half Moon) left 45. Parsvottanasana (side intense stretch) left 46. Urdhva Prasarita Eka Padasana (Standing Split) left (optional press to handstand) 47. Parivrtta Ardha Chandrasana (Revolved Half Moon) left 47.5 Tadasana (Mountain Pose) 48. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) A right 49. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) B right 50. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) C right 51. Dekasana (airplane pose) right 52. Dekasana (airplane pose) variation with front knee bent right 52.5 Tadasana (Mountain Pose) 53. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) A left 54. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) B left 55. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose) C left 56. Dekasana (airplane pose) left 57. Dekasana (airplane pose) variation with front knee bent left 57.5 Tadasana (Mountain Pose) 58. Vinyasa (float to seated) 59. Dandasana (Staff Pose) 60. Paschimottanasana (west intense stretch) A 61. Paschimottanasana (west intense stretch) B 62. Purvottasana (east intense stretch) 62.5 Vinyasa (float to seated) 63. Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold) right 64. Eka Pada Bakasana a (One-Legged Crow Pose) right (optional press to handstand) 64.5 Vinyasa (float to seated) 65. Trianga Mukaikapada Paschimottanasana (1 leg folded back, forward fold) left 66. Eka Pada Bakasana a (One-Legged Crow Pose) left (optional press to handstand) 67.5 Vinyasa (float to seated) 68. Janu Sirsasana (head to knee pose) A right 69. Janu Sirsasana (head to knee pose) B right 70. I don't think this is a official pose, but you just lay back, suported by your forearms, then you lift your legs up bring them to a hover, open them up, close, and lift up again. 6 reps. In honor of Dustin Fruson I want to call this one the Vegas Sequined Bikini pose. (you have to watch his video on Yogo.tv to get the homage) 71. Janu Sirsasana (head to knee pose) A left 72. Janu Sirsasana (head to knee pose) B left 73. Another one without a name, lets call it Vegas Sequined Bikini B, lay back, you can either stay with your head on the floor, or lift your shoulders up (hands on floor on behind the head), lift your legs up 90° angle, lower them to 60°, lift to 90°, lower to 30°, up to 90°, lower to hover, hold, up to 90°, lower to hover, lift to 30°, lower to hover, lift to 60°, lower to hover, lift to 30°, lift to 60°, lower to 30°, up to 90°, then go to Upavista Konasana (wide angle seated forward fold) A 73.5 Vinyasa 74. Frog hops toward handstand 74.5 Adho Mukha Svasana (Downward Facing Dog) (float to seated) 75. Marichyasana A right 76. Marichyasana C right 77. Parsva Bakasana (Side Crane Pose) right 77.5 Vinyasa 78. Marichyasana A left 79. Marichyasana C left 80. Parsva Bakasana (Side Crane Pose) left 80.5 Vinyasa (float to seated) 81. Navasana (boat pose) 81.5 lower down (optional press to handstand) 82. Navasana (boat pose) 82.5 lower down (optional press to handstand) 83. Tolasana (Scale Pose) 83.5 Vinyasa (optional forearm stand) (float to seated) 84. Kurmasana (tortoise) (option to go to Supta Kurmasana and then to Tittibhasana (Firefly Pose)) 84.5 Vinyasa 85. Baddha Konasana (bound angle) 85.5 Vinyasa (float to seated) 86. Supta Padangustasana (reclining big toe pose) A right 87. Supta Padangustasana (reclining big toe pose) B right 88. Supta Padangustasana (reclining big toe pose) A variation holding back of the shin or ankle right 89. Supta Padangustasana (reclining big toe pose) A left 90. Supta Padangustasana (reclining big toe pose) B left 91. Supta Padangustasana (reclining big toe pose) A variation holding back of the shin or ankle left 91.5 Vinyasa (float to seated) 92. Setu Bandha Sarvangasana (Bridge Pose) 92.5 Lower 93. Urdhva Dhanurasana (Upward Bow or Wheel Pose) 93.5 Lower (4 reps) 94. Paschimottanasana (Seated Forward Bend) 94.5 Vinyasa (float to seated) 95. Salamba Sarvangasana (shoulderstand) 96. Halasana (plow) 97. Karnapidasana Karna (ear pressure pose) 98. Yogimudrasana (bound lotus forward bend) 99. Padmasana (lotus) 100. Utplutihi (lotus arm balance) 100.5 Vinyasa 101. Savasana
