The Yoga Dojo : A sanctuary dedicated to the practice of Yoga + Movement Exploration

All levels. All fun. All the time.

Located in the vibrant Scott's Addition neighborhood of Richmond, Virginia

e. hello@theyogadojorva.com

p. 804.367.4090


The Yoga Dojo : A sanctuary dedicated to the practice of Yoga + Movement Exploration

All levels. All fun. All the time.

Located in the vibrant Scott's Addition neighborhood of Richmond, Virginia

e. hello@theyogadojorva.com

p. 804.367.4090

Upcoming workshops (more details and sign up links on event page):.

Weekend intensive with Rose Erin Vaughan, October 19-20.

Backbending weekend with Henry Winslow, November 22-24.

200-hour VInyasa teacher training begins March 20th. Email hello@theyogadojorva.com for information or to receive an application.

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.

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

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


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 Nottingham

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. She is currently enrolled in Asheville Yoga Center’s 300 hour Advanced Studies program. 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.

Off the mat, Lauren enjoys traveling and exploring with her partner, Ryan, and snuggling with her rescue pups, Howdy and Moo Moo Milkshake.  

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.

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.

Samantha Gerstbrein



Sam has been practicing yoga since 2010, where she was introduced to Hatha yoga and meditation. The feeling of ease and calmness from a meditation and asana practice, along with the other limbs of yoga, such as pranayama or breath control, intrigued her to begin a home practice on her own. In August 2013, Sam was in between her junior and senior year of college when she obtained her RYT 200hr certification from 4025 Yoga and Wellness. She started teaching some while she finished her bachelors degree in Psychology and continued from there, teaching in Richmond and then in Hilo, Hawaii, where she lived for a year. She completed her Rocket training with Steve Pyka in July of 2017, during a year in which she traveled out of a conversion van with her now husband around the country.

Sam’s classes place an emphasis on breath work and honoring one’s body with what it needs that day- because every day is different! She likes to challenge her students but also adapt her classes to be suitable for all levels.

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 community 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

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.

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! 

Marge Allen



Marge is a lover of languages, movement, and being upside down. She carries a BFA in dance performance and choreography from VCU as well as a professional contemporary circus certification from FLIC Scuola di Circo in Torino, Italy. She completed her 200 hour training at Dancing Mind in Falls Church, VA, 300 hour training at Bodhi Yoga Academy in Boulder, CO, and her Rocket certification with Steve Pyka of Asta Yoga.

Her passion for creative movement expression is unmatched; she seeks to guide students into their full potential and personal power while building a safe space for creativity, humor, and emotional release. She brings a wealth of physical knowledge to her personal style, including extensive training in artistic gymnastics, contemporary dance, circus education, and various yoga techniques including Power, Yin, Vinyasa, HIIT, and Rocket, as well as being a Yoga Alliance continuing education provider. Marge’s teaching combines elements of strength, flexibility, grace, and restoration in unique and thoughtful sequences designed by a full heart while forever living by the motto: “when doubt presents itself, invert yourself.”

Carlina Muglia



Carlina is first and foremost a deeply loving person who strives to give her best effort to the people in her community. In Carlina’s opinion, yoga is integral to creating a self that is unified and able to lead by example and follow with humility. A mother, a partner, a daughter, a sister and a friend, Carlina has shared both pain and joy with the people for whom she cares the most.

Carlina has taught large classes and small classes, professional athletes and physically compromised, has led retreats, workshops and teacher trainings. She has finally found herself happily and humbly under the tutelage of some of her most trusted teachers at The Yoga Dojo and in community with the same.

After a childhood full of stressful events and an adolescence and early adulthood of contact sports and heavy-lifting, Carlina came to yoga in her late 20’s very tight and not particularly graceful. So, if you’re looking for a teacher that had to work her ass off for every last inch of ground in a pose - Carlina is your girl.

Caitlyn Davis



In 2013 while living in Atlanta, Caitlyn found yoga as a way to calm the mind, find balance, and connect with her higher self. Shortly after moving to Richmond, she was led to The Yoga Dojo, and after connecting with Lauren and Adrian, excitedly enrolled in the next available 200-hour Teacher Training offered at The Dojo. Caitlyn hopes to guide students the same way she was guided by her teachers — with space to discover, plenty of support, and a positive atmosphere. 

In her classes, you will find many opportunities for modifications — ensuring classes are accessible for all levels of practice — as well as reminders to reset and reconnect with intentions. In addition to teaching yoga, Caitlyn works as a Certified Holistic Health Coach. 

Heather williams

studio support guru

Heather 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.  Heather is co-owner at Butter and Filth, a pole and hoop studio here in Richmond, Virginia.

Mary Stuart

Studio Support Guru


Mary began practicing yoga on and off in 2012 but found the Dojo through a friend in Spring 2017.  She quickly fell in love with the community and Rocket yoga.  She loves the physical challenges of yoga and the space that the Dojo provides to mentally decompress from work and nursing school. Mary completed her 200-hour teacher training at the Dojo in Spring 2019, and has since become part of our substitute teaching staff.


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