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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

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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

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.

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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.

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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

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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.

Off the mat, Lauren enjoys traveling and exploring with her partner, Ryan, and her rescue pup, Howdy.  

Tracy Gresham

Instructor 

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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

Instructor

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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

INSTRUCTOR

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

Cyndi Laird

Instructor

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

INSTRUCTOR

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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

INSTRUCTOR

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

Instructor

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

Instructor

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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. 

Suzy Gordon

Instructor

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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. 

Naomi McCavitt

Instructor

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Naomi is a nature illustrator with a real love for yoga. She found yoga through her brother, Adrian, and began attending classes almost daily. Yoga helps keep her focused and balanced through the uncertainties and demands of a freelance career. She first started yoga to take her mind off of quitting smoking, and has since realized the powerful impact a regular practice can have on addiction and stress. Her life went through a gradual and steady shift from unhealthy habits to a having health and mindfulness be at the center of a very fulfilling life. She credits yoga with being the catalyst for these important changes.

After almost three years regular practice she decided to get her 200 hour Teaching Certificate from The Yoga Dojo in order to serve others through teaching. She believes if you just show up to your mat with regularity your life will be forever changed for the better. Or put another way, “practice and all is coming."

Mary Dove Silcox

Instructor

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Mary has a degree in eastern philosophy with a specialization, under Dr. Daniel E Purdue in eastern medicine and nutrition. She is a certified yoga teacher, and has worked as a professional chef at yoga retreats, weddings, and personal parties. Her teachers include leading yoga and meditation teacher Yogarupa Rod Stryker, within the Sri-Vidya ParaYoga lineage, Tibetan Buddhist Author and scholar Dr. Daniel E. Perdue, and Ayurvedic Counselor and leading female Ashtanga teacher Brison Leigh Kresge.

Food has always felt like a sensual and soulful experience to Mary, but it was only after her studies in yoga, Eastern Medicine, and nutrition that she really began to cultivate her own way of cooking that supported all aspects of her life. Through her extensive travels in Europe, Africa, Turkey, and India, she has developed a way of cooking that blends an old world style of rustic "peasant food" with modern day health all rooted in the philosophies of Ayurveda.

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 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.

 

 

Katelyn Bond

studio support Guru

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Throughout her gymnastics career, Katelyn was told to look into yoga to increase her flexibility and reduce her back pain. She dismissed this advice until two years ago when her arthritis pains became too intense to ignore. Katelyn tried a vinyasa class at her local gym expecting to be bored, but was immediately hooked. The class focused on arm-balances which provided a challenge that was both exciting and familiar. The physical pain from years of gymnastics that she had considered normal began to disappear and she was amazed by the mental stillness the practice provided.

Looking to dive deeper, Katelyn began working at Spark Yoga in Northern Virginia and adopted a daily practice. She moved to Richmond in August 2017, where she received her 200-hour certification in June 2018 at The Yoga Dojo. Yoga has not only brought Katelyn relief from physical pain and a clouded mind, but it has also provided her with great mentors and an inspiring community.

 

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