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Ashtanga Express: Short, Powerful Practices

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Challenge Overview

If you’re looking for a vinyasa practice that’s adaptable to your experience level and customizable for your practice intentions—a practice that grows with you—then this 101 program will be right up your alley. In it, Davina Davidson offers an accessible form of Ashtanga yoga that supports and encourages modifications. She’ll teach you all about this progressive system and then guide you through seven lighthearted classes so you can get a feel for the practice. You’ll do strengthening sun salute variations, play with moving into crow pose, chill with a gentle propped-up practice, do a hip-focused sequence, and much more.

This program includes a ten-minute introduction and seven classes on fundamental yoga poses and transitions. In each one, Davina offers lots of alignment cues, tips for using props, and opportunities to pause and check in with how you’re feeling. The moderate pace of the classes also allows you to understand the logic of each sequence and move through it with integrity.

Have fun with this program. You’ll learn a lot, you’ll smile, and you’ll gain strength and an understanding of this powerful yoga style.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

3.8hrs to complete

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Section 1
  • Props: none In this informative talk, Davina introduces you to the origins of Rocket Yoga and its philosophy of self-care as well as the progressive nature of its three sequences (Rocket 1, 2, and 3). You’ll also learn about the benefits of this particular yoga system, and more.
Section 2
  • Props: blocks, strap This workshop-style class begins with warm-ups for your hands and fingers. After that, you’ll move into surya namaskar A and B variations that include push-ups on hands and knees, knee-to-nose transitions, three-legged planks, and more. You’ll finish the class with crow pose “step back” transitions and a wind-down sequence. Throughout, you’ll be invited to pause, refine your alignment, and check in with your experience.
Section 3
  • Props: blocks, strap In this lighthearted Rocket Yoga class, you’ll focus primarily on standing poses designed to open your hips and hamstrings. You’ll do familiar poses like revolved triangle, pyramid, a strap-supported hand to big toe pose, dolphin, half splits, and more. Then, you’ll conclude with a check-in from down dog to see how your legs are feeling after the active standing work you did.
Section 4
  • Props: blanket, blocks, strap In this chill Rocket Yoga class, you’ll do a staff pose to seated forward bend progression, half lotus or head to knee pose, marichyasana A, B, and C, boat pose variations, and more. You’ll then wind down in a bridge pose variation and a forward bend of your choice before concluding in savasana.
Section 5
  • Props: blocks Davina recommends doing this standing balance practice after the standing or seated Rocket l classes. You’ll begin with a warm-up and then move on to extended hand to big toe pose and revolved hand to big toe pose sequences. After that, you’ll do a “toppling tree” standing split variation, eagle, a sequence where you put all the poses you’ve done so far together, handstand hops, and more. At the end, Davina shares a few suggestions that can help you efficiently integrate some of these asanas and techniques you’ve learned into your regular practice.
Section 6
  • Props: blanket, strap, blocks If you’re new to arm balancing, this class is a fun way to build strength and stamina. Davina teaches you prep drills for crow pose and then gives you time to explore practicing crow. You’ll warm up with supine core strengtheners and crow-like movements. Then, you’ll do blanket slides on hands and knees and practice weight shifting toward crow using props before doing this hip-opening arm balance!
Section 7
  • Props: blanket, blocks, bolster, strap This gentle Rocket Yoga class begins with seated cat-cows and modified sun salutations. After that, you’ll do block-supported lunges, half splits, and standing poses. Then, you’ll move into supine leg stretches, bolster-supported forward bends and twists, a block-supported bridge, reclined pigeon, and more. Rest at the end in supta baddha konasana (reclined bound angle pose) where Davina encourages you to be grateful for your body and your practice.
Section 8
  • Props: blocks, blanket This hip-focused Rocket Yoga class begins with a supine warm-up for your hips and core. After that, you’ll move on to sun salutes, crow, a standing pose sequence, half splits, an extended hand to big toe pose flow, seated forward bends, boat pose variations, and more. You’ll then practice a wind-down sequence before moving into double pigeon, the apex pose of this class, followed by a guided savasana.

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Meet Your Teacher

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Davina Davidson
Davina teaches a playful and progressive approach to a powerful practice that leaves students feeling... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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