A sanctuary dedicated to the practice of Rocket Yoga + Movement Exploration

Located in the Scott's Addition area of Richmond, Virginia

e. theyogadojo108@gmail.com

p. 804.367.4090


A sanctuary dedicated to the practice of Rocket Yoga + Movement Exploration

Located in the Scott's Addition area of Richmond, Virginia

e. theyogadojo108@gmail.com

p. 804.367.4090

Rocket Training with Steve Pyka of Asta Yoga, July 18-22. See our events page for more details, and secure your space today!

Join Kristin Leal (author of Metaanatomy) for "Spinal Reset" and "hacking the nervous system" workshops on August 17-19. Secure your space today HERE.

fall 200-hour vinyasa teacher training begins September 21.  Please email hello@theyogadojorva.com for more information or to receive an application.

New Member special #1:  3 classes for $30. Valid on your first visit only.

new member special #2: 30 days unlimited yoga for $60. 

the gift of yoga at The Yoga dojo is always in season!  We have gift cards available in any denomination, available for purchase both in-studio and online. To purchase online, click here.


What is "The Rocket?"

What is "The Rocket?"

Rocket Yoga, also known as 'The Rocket', is a style of yoga developed by Larry Schultz in San Francisco during the 1980s. Rocket Yoga is rooted in the practice of Ashtanga Vinyasa. It is composed of poses from the Primary and Intermediate Series of Ashtanga, as well as key postures from the 3rd and 4th series.  Schultz's yoga was first called "Rocket Yoga" by Bob Weir of The Grateful Dead, because Weir said, "It gets you there faster."

Rocket Yoga is a dynamic and fast-paced flow of yoga. The structure maintains that of Ashtanga Vinyasa, consisting of a warm up (Surya Namaskar A + B), after which one continues in the standing poses, seated poses, and ending with the traditional closing series. Another key quality of the Rocket Yoga System is the "Art of Modification." Students are encouraged to make their own interpretation of the traditional asana and can remove or modify binding postures that tend to cause students to get stuck in the traditional series. This allows the Ashtanga Vinyasa Yoga method to be accessible by all practitioners, even those who may have structural disabilities who would otherwise not be able to practice traditional Ashtanga Yoga methods.

The Rocket is also divided into a three-part series: Rocket 1, Rocket 2, and Rocket 3. Each series focuses on targeted body strength and flexibility. Typically, Rocket 1 is practiced on Monday and Thursday, Rocket 2 on Tuesday and Wednesday, Rocket 3 on Friday, and Ashtanga Primary Series would be practiced on Sunday, and optionally on Thursday instead of Rocket 1. As in the tradition of Ashtanga Yoga, Saturday is the day to rest from physical forms of yoga. The Rocket 1 series is based on the Modified Primary Series. The Rocket 2 is based on the Intermediate series of Ashtanga Vinyasa Yoga. Rocket 3 (aka "Happy Hour" because you get two classes for one) is a combination of Rocket 1 and Rocket 2, practiced at a brisk pace to cover 90 poses in 90 minutes.


Who we are

Who we are

Adrian McCavitt

CEO and Instructor

Adrian got into yoga after needing a real life change. He decided to take a chance on a yoga class after hearing about its positive effects on the mind and body. He has a strong background in rock climbing, so he took to the strength and balance aspects of yoga quickly.  Finding a real love and challenge in what he likes to call the architecture of  movement, as it primes and conditions us for all other types of movement, he knew instantly that this was going to be something life changing.

After benefiting so much from yoga in mind and body, and feeling first hand the transformational effects on his entire outlook and perspective on life, he felt very called to teach. Adrian received his 200 hour Ashtanga training along with his Rocket teacher certification from Asta Yoga in San Francisco, CA. With the benefit of retrospect, he feels that what we are all searching for is in fact searching for us too.


Lauren Davis

COO and Instructor


Lauren started her journey into yoga in high school, when her aunt gave her a mat and a yoga video, thinking it would complement her background in dance and movement. She dabbled with a home practice through the years, but nothing ever really stuck. Eventually, while going through some life changes, she was drawn to the practice while looking for something more meaningful in life. 

As her practice intensified, Lauren felt a strong calling to share her love of yoga with others. She completed her 200 hour training at Om On Yoga, followed by her Rocket teacher training at Asta Yoga in San Francisco under the guidance of Steve Pyka and Rene Henley.  Lauren’s main goals for her students are for them to be able to come practice without judgment or expectation, to reconnect, and have fun (probably including a couple of laughs) while practicing.

She lives by the mantra, "Do you," always encouraging herself and her students to always remain true to themselves, both on and off the mat.

Michele KeeneY


Michele started practicing yoga in 2008 as a compliment to her running and her love of Reiki. She fell in love with the practice of yoga and was certified in 2010 through YogaWorks here in Richmond. She received her 100 hour Rocket certification at Yoga Ah in Cincinnati, OH. Michele is a 200-E-RYT and has a passion for arm balances and inversions. While deeply aware of alignment principals and keeping her students safe, she keeps her classes light in attitude and puts emphasis on not taking yourself too seriously. Her personal practice includes Ashtanga and Rocket, adding a Yin class in when she can.

Michele has lived in Richmond, VA her entire life, choosing to raise her three beautiful children here as well. She has been a Lululemon Ambassador and has taught at many charity events. She truly believes in "giving back" and has been fortunate enough to share that with her children. She has traveled to Haiti many times with her children for mission work, building schools and medical facilities.

Photography, traveling, outdoor activities, spending time with her family and friends are among the long list of things she loves to do.
Continuing to learn about herself through her own practice, she inspires others to look inside and see all the good that resides within and around us on a daily basis! 

Tom Kelly


Tom found yoga, as a lot of people do, as a way of working on flexibility and balance. He has always been into athletics of any form, including soccer, basketball, volleyball, calisthenics, and more. His first class was Yin, in which he quickly realized how “inflexible” he really was. Not long after, he was introduced to Ashtanga, and he was hooked. In the beginning of 2015, he took his first Rocket class (with Adrian!), and he knew that he had found his future. It was the unlimited freedom of expression and transitions that Rocket allowed that made this practice so enjoyable and never ending. He completed his 200 RYT at OM On Yoga, and completed his Rocket training at Yoga Ah in Cincinnati.

He has lived in Richmond most of his life. When he isn’t practicing, he enjoys hiking, camping, biking, traveling, or anything outdoors. Tom has gone on numerous mission trips through the country and continues to look for more ways to be of service here at home. He believes that being active is a way of life for him and his two sons.

Tom lives by the mantra, "Always challenge the mind to allow the body to believe anything is possible. But remembering that only hard work, dedication, and compassion will get us there. And to enjoy every step of the journey.” He encourages his students to do the same.

Erin Stehle


Erin began her journey while she was in graduate school for Speech and Language Pathology.  She was searching for a new form of stress relief, both physically and mentally, as she no longer found this through running.  Erin ran distance for Virginia Tech, and found herself consistently becoming injured. During this time, she discovered hot yoga in the Tidewater area.  Erin soon fell in love with the practice, and found herself with a calmer and stronger mental and physical body.

Erin moved home to Richmond after completing her Master's, and was eager to find a stable yoga practice.  She discovered Rocket Yoga through taking Adrian and Lauren's classes, and quickly fell in love.  Erin continuously kept coming back to classes and loved what the practice brought to her - confidence, flexibility, strength, community, and stability.  Erin completed her 200-hour teaching certification and Rocket certification at Asta Yoga in San Francisco under Steve Pyka and Rene' Henley.  Upon Erin's return to Richmond, she was eager to spread her passion of yoga through teaching, and wanted to share the amazing practice of Rocket Yoga.  

Erin loves getting inverted, playing with balance, and finding a quieter mind through the breath during her practice.  She is beyond grateful for the tribe that The Yoga Dojo has provided her.  "When you find people who not only tolerate your quirks but celebrate them with "Me too!", be sure to cherish them because those people are your tribe." -N. Hoffman

Cyndi Laird


Cyndi first discovered yoga back in her native Florida as a way of doing something fun with friends, as well as dealing with the stress of college.  A casual practitioner for a few years, her practice deepened after moving to Boston and discovering Mysore-style Ashtanga yoga.  Cyndi studied under the guidance of Kate O'Donnell for 4 years, and received her 200 hour Vinyasa training from the Open Hearts yoga program in New Hampshire.  

After moving to Richmond in 2013, Cyndi continued her dedicated Ashtanga practice, but has also found plenty of time to play on her mat.  She has connected with both Rocket and Restorative style practices, which bring both creativity and peacefulness to her experience.




Shannon Harrison


Shannon's first yoga class was at the age of 15 in Staunton, VA, and was as Yin as Yin gets. The teacher looked like Stevie Nicks, and was guiding the class through meditation while the students laid on their backs, spread out like starfish, surrounded by candles. Mildly weirded out, she took a break from yoga until a year later when she found a more physically active practice at her local gym in Warner Robins, GA. Over the years, she used yoga, running, cycling, weight lifting, rock climbing, and swimming as ways to mentally and physically take mini vacations from life realities.  These mini vacations helped her focus on parenting her son, Liam, while her career as a hairstylist kept her plate quite full.  

The peaceful way of being that yoga illuminated was so impactful that she knew she wanted to share these concepts and experiences with others.  She completed her 200 hour teacher training through Yoga Works, led by Anne Van Vaulkenburg in 2015 in Richmond. She completed her 50 hour Rocket instructor certification with Steve Pyka of Asta Yoga in May of 2016 in Lake Atitlan, Guatemala.  

Shannon landed in the Rocket yoga practice through Adrian and Lauren's classes, loving the genuine playfulness, powerful exploration, and comfort that the Rocket provides each student in their own practice.  In her classes, Shannon enjoys incorporating the power play of Rocket, and the Restorative concepts of that very first Yin class for deep, rejuvenating savasanas.  She is very grateful to be a part of this amazing community of "Dojomies," and looks forward to more practice, and that all is coming. 

April Penland


April discovered yoga while she was in college as a way to relieve stress.  In 2007, she attended her first Bikram yoga class, and has been practicing that style consistently for the past 9 years.  In the Spring of 2015, she discovered a handstand fanatic named Adrian McCavitt, and she decided she wanted to work with him on refining that aspect of her practice. Later, she discovered more about the Rocket sequences when practicing with Lauren when they opened the Dojo in October 2015.

She has found that the strength developed through Rocket Vinyasa and other offerings at the Dojo have really complemented the flexibility that she has developed through a consistent Bikram practice. In the summer of 2016, she earned her 400 hour teaching certificate from Yoga Factory Teacher Training in Annapolis, MD, and also completed The Yoga Dojo's 200 hour Vinyasa Teacher Training.  She completed her Rocket certification with Steve Pyka of Asta Yoga. Additionally, she has had experience during the last two years leading various flexibility workshops.

As a student of yoga, she has learned the importance of a consistent practice. Her favorite part of teaching is watching students realize the limitlessness of their own potential, both physically and beyond.  "A drop of water hollows out a stone, not by force, but by falling often." -P. Ovidius Naso.

Lany Prousalis


Lany became a devoted practitioner of Ashtanga Vinyasa yoga in 2005 following the birth of her second child, Balthazar. She recognized that the strength and flexibility of the mind, could be influenced by the state of the body. Inspired by her teacher of Tibetan Meditation, Lama Dawa Tarchin, she began merging her yoga practice and teaching with the spacious complement of meditation.

Lany believes the discovery of ones own potential for creative energy, strength, and wisdom, can be found through the practice of yoga. Her classes have a quest for freedom and fun, while concentrating on the fluidity of movement with the breath. Lany has completed Michael Hamilton’s Ashtanga Teacher Intensive, and her 200 hour Yoga Alliance Teacher Certification with Sandra Pleasants from the Iyengar tradition and Jennifer Elliott of Ashtanga Yoga Charlottesville. She has attended workshops with several noted teachers including Tim Miller, Kino MacGregor, and Michael Gannon. She is especially grateful for the insight and teachings of Tibetan Lama Dawa Tarchin, Michael Hamilton, Eddie Stern, and Shri Sharath Jois during his tour of the US and during her study at the Shri K. Pattahbi Jois Ashtanga Yoga Institute in Mysore, India. Lany also completed her Rocket teaching certification under Steve Pyka of Asta Yoga.

Lany enjoys gardening and is a continuing student in the study of Ayurvedic medicine and nutrition.  She loves running the trails along the James and shares her life with her three spirited children, Kyria, Balthazar, and Evangelia.

Sera Davenport


Sera began practicing yoga regularly when she was 17. At the time she was sick with Lyme disease and did not have the physical capacity to engage in an intense asana practice. However, she was drawn to the philosophy behind the practice and recognized that yoga is a flexible system, accessible to all regardless of physical ability. She considers yoga, and the lessons it taught her about patience and acceptance, to be an invaluable component to her treatment and recovery.

She studied with Shiva Rea and Maria Garre and received her 200HR certification in Prana Flow in 2012. Since then, she has taught at VCU's Cary Street Gym and Ashtanga Yoga Richmond. She studied Ashtanga for several years before she was introduced to Rocket yoga by the Yoga Dojo and loves the tailored approach it takes. She is excited to be a part of the teaching staff at the Dojo.


Angie Cooper



For Angie, her deep dive into yoga started when she joined the Dojo in early 2017. Having dabbled in several types of yoga over the years, nothing stuck until her first class with us. Her practice quickly became daily and she went on to complete her 200-hour teacher training with Lauren and Adrian. Initially unsure about teaching, she wanted to strengthen her practice and head off any incorrect habits before they formed. But through the training, she found much more. She reconnected with her love of helping others and uncovered a desire to bring yoga to the community. Angie now teaches whenever she gets the chance, especially under full and new moons!  She will also be completing her Rocket training under Steve Pyka in July 2018 at the Dojo.

Outside of the Dojo, Angie is a Realtor at MSE Properties. This provides another venue to help others find their sanctuaries. As the realtor code of ethics states, "Under all is the land" and she finds great joy in facilitating home purchases in her beloved Richmond. 

Angie has lived in the Fan, Fulton Hill, and now in the Magic Woods (two acres in Midlothian) with her partner, two dogs, a sassy cat, and the occasional foster child. She has been vegan and sober since 1998: the "do no harm" yoga ethic remaining a core part of her being. 

VA Greene

Kid's Yoga Instructor


Virginia Greene aka VA owns and operates RVA Mobile Yogis and Dancing Little Stars, a mobile yoga and dance company, bringing the children of Richmond dance directly to their schools and day cares in order to give all children the opportunity to be active and involved. She also is an adjunct professor at Virginia Commonwealth University where she teaches introductory teaching courses to students interested in studying education. 

With her background in dance, education, and crossfit, VA wanted to find a way to stay active without straining her body. She also wanted to learn more about herself and the world around her, which brought her into yoga practice. She began her study of yoga this past summer under the Dojo's very own Adrian and Lauren, where she received her 200 hour training, followed by her Rocket certification under San Francisco yogi, Steve Pyka. VA is super excited to teach Children's Yoga at the Yoga Dojo (along with continuing her practice and perfecting her handstands!).

Suzy Gordon



Suzy was a competitive marathon runner experiencing a lot of injuries from overtraining tight muscles. In 2013 Suzy took two yoga classes in search of some physical relief, and although the stretching felt good it was the space, the peace, and the breath that compelled her to sign up for her 200 hour teacher training on a whim. Suzy continues to enjoy the amazing physical benefits of yoga but has made it her personal journey to dive into the other seven limbs of yoga, particularly the meditative aspect of Raja Yoga. Suzy has a regular meditation practice and also looks for meditative qualities in everyday life. She encourages her students to search for and savor the moments of peace woven into the fabric of our hectic lives. 

Suzy completed her Rocket training before moving to South Australia to teach yoga, surf, rock climb, and live out of her 1989 Subaru Sports Wagon. It was tough to leave the nomadic lifestyle, but Suzy decided to move to Richmond Virginia in 2016 to pursue her doctorate in Occupational Therapy at VCU. She was over the moon to find the Dojo community; such a friendly, welcoming, and bad ass group of yogis.  When Suzy isn't practicing yoga you can find her climbing at the New River Gorge, hiking in the Blue Ridge, trail running along the James, mountain biking at Pocahontas State Park, or eating ridiculous amounts of food to support her level of activity. 

Tracy Gresham



Tracy began her journey of physical expression through baton twirling at the age of 2. She devoted many hours everyday to practice. Tracy spent much of her childhood training and stretching her mind-body in preparation for competing on a national level. Through her devotion to practice she began to develop the coordination and discipline that would set the stage for success. Tracy received 100’s of awards and national rankings over the next 20 years of her journey. She would travel across the nation to seek
guidance from teachers who would help to expose her potential. It was in her seeking guidance that she discovered her passion for teaching and sharing knowledge. Because of her national recognition, she became sought after to teach others at the age of 12. Tracy continued to practice and teach baton well into her college years, where she received a degree in psychology from VCU.

In 2015, she began her yoga practice at Bikram Yoga. This would send her on a new and yet familiar path of physical expression. A path that would revive her passion for learning as well as her desire to teach. After 2 years of hot yoga, she began to practice at The Yoga Dojo. She felt an immediate  connection to Rocket yoga and the inspiring community of yogis at the Dojo. Tracy answered the call to return to teaching, and completed her 200-hour  teacher training in 2017 under the guidance of Adrian and Lauren. Tracy’s main interest is in the connection experienced when we practice yoga collectively. Tracy has a love of yoga that she shares with her husband and five daughters. Tracy is a passionate instructor whose approach to yoga inspires us all to love, laugh, and live a yogic lifestyle.

Michael Stredney

studio support guru

Michael has a profound love for movement as a form of self-expression, self-understanding, and healing.  Yoga has provided him with a grounding practice that keeps him humble while providing an environment for greater personal knowledge through experience.  The Yoga Dojo, by virtue of its name, called to Michael as a martial artist.  He could not have forseen the support and love that this community has given him.  He believes that giving freely of the Self to Others is the highest form of service.

Michael currently practices many forms of movement and healing arts, and believes that true understanding rarely precedes practice. He completed The Yoga Dojo's teacher training in the summer of 2017.  Health is produced as we implement what we learn experientially through action.  It is for this reason that first steps are most important to the understanding of Ourselves and Others.  We must map the unknown one step at a time.  If you are interested in the process of self discovery and maximizing human potential, strike up a conversation with Michael.  He loves to share.

Brandi Roach

studio support guru

Brandi is a full-time Assistant Montessori teacher, part-time student studying to become a lead Montessorian. 

Brandi took a yoga class as an elective in college, and signed up for a class with Adrian for extra credit introducing her to Rocket. She has taken the virtues she learned in practicing yoga to her classroom. Her students enjoy modified poses and guided meditation throughout their day. 

She also enjoys reading, gardening, biking, rock climbing and hiking in her spare time.



Heather williams

studio support guru

Heather is a novice yogi, and began her yoga practice at The Yoga Dojo in the summer of 2016. She has been enthusiastic about her training since then. Heather's background in gymnastics provided her with a solid movement foundation that made her transition into aerial arts seamless. 

She began her aerial career in 2012 and started teaching in 2015, with a focus on transitional flow and pole hand balancing. Yoga has equipped Heather with a sophisticated awareness of balance and movement and she believes it to be a perfect complement to aerial training. She aspires to help others develop body awareness and proprioception while continually refining her personal practice.



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