Rocket Yoga Vancouver at Stretch

I began teaching Yoga in 2006. I initially resonated with teachers who taught powerful but creatively flowing classes. My classes would always be different and very playful.
The problem I found with this style of teaching, is you tend to do more of what you like and what feels & looks good in your body!
Over time this will misalign you, because the poses you don't like are generally the poses you truly need!

Following an intelligent set sequence that ticks off all the boxes, but still allows you to be creative within those boxes.... Is Rocket Yoga! It was created in the late 80's by Larry Schultz.
Since then it has been taught in many countries around the world.
I learned the Rocket sequences from Dustin Fruson initially and then did my Rocket Training in San Fransisco with Steve Pyka.
This "Ashtanga based" practice became my new JAM and saved me a lot of Physio money!

I have been teaching Rocket since 2014 and the owners of Stretch have opened their arms, to be the home of "Rocket Yoga Vancouver!"

Rocket #1( More forward folds similar to Ashtanga Primary ) Rocket #2 ( More Back Bends )
Rocket #3 ( Rocket #1 with the back bends of #2, plus some optional inversions! )

Stretch offers 5 Rocket classes a week:
Morning Rocket ( Monday #2, Wednesday #1, Friday #2 7:00am )
Evening Rocket ( Monday #1, Tuesday #2 6:00pm )

This practice will help you build internal strength with the focussed work on Bandhas ( lifting pelvic floor "Mula Bandha" and drawing low belly in and up "Udiyana Bandha" )
Keep your practice aligned and fundamentally focussed, and challenge you in creative ways within the sequences!

20HR. ROCKET IMMERSION:
Rocket Immersion's are amazing for Power/ Flow Yoga Teachers to add these incredible sequences into their teaching regime!
April 1-30 2023 is the next 20hr. Rocket Immersion at Stretch
Saturday and Sunday 2 - 4:30 excluding Easter Weekend ( 8,9 )
We will be breaking down the 3 sequences ( Sun Sals, Standing Series, Wide-Legged Series, Seated Sequence, Back Bend Series, Core Work, Closing Sequence ), teaching them, learning adjustments, improving cueing and cadence! The teachers will also fine tune their own Rocket practices to deliver quality alignment based creative classes!
Only 14 spots available... stretchvancouver.com

Once the Immersion is completed and Teachers have a regular Rocket class at a Studio, they will be added to the @rocketyogavan Teachers Page!

The Rocket Community is strong... I often have students sent to me from the UK, Seattle, Colorado, Calgary and Puerto Rico... Where Rocket classes are thriving!
I'm very proud and humble, to be representing for Vancouver.

ROCKET #3
THE LAST SATURDAY OF THE MONTH 2:00 - 3:30PM
"This is the best Rocket Practice of the month!"
Rocket #3 takes the Rocket #1 practice and adds the back bends of Rocket #2, plus a few optional arm balances and inversions!
Upcoming Rocket #3... February 25, March 26, April 29, May 27
Sign up online at stretchvancouver.com

Risto Duggan
- Jul 16, 2022
- 1 min read

RAD Yoga Surf Retreats Nicaragua Nov.12-19

This will be my 5th retreat on the Costa Dulce land and the first retreat @santoshasurfsancturary … This will also be my first 2 week retreat!

The first week November 5-12 is SOLD OUT, but I have a few rooms left for the second week… November 12-19.

Prices range from $1500US to $1800US… This includes accommodations, meals, and classes.

I will be offering 2 classes daily and Santosha will 3 meals a day with fruit & coffee available before the morning class.

Rocket Yoga/ Movement Flow classes in the morning

Flexibility Yin classes at night before dinner.

The deposit is $500US is non-refundable… The second payment was due June 15th ( half of

the remaining balance )… October 1st will be the remaining payment.

Surfing daily at Playa Escameca and Playa Yankee ( on either side of Santosha )

Surf Instruction will be available and Heidi ( Owner ) will be offering excursions as well ( Waterfall hike, snorkelling, San Juan Del Sur day trip, Boat surf trip )

Cabana’s hold 2-3 ( discount for 3rd person ) $1800US

Duplex’s hold 2-3 ( discount for 3rd person ) $1600US

Private for 1 with shared bathroom $1500US

DM me to reserve your spot!

Heidi mentioned to me that new flights will be added as we get closer to the dates and air travel eases up a bit!

Floating Yoga Shala over New Restaurant over looking the infinity pool and ocean!

Risto Duggan
- Sep 14, 2021
- 2 min read

RAD Yoga Surf Retreat at Santosha Surf Sanctuary

Updated: Jun 5, 2022

This will be my 5th retreat in Nicaragua on the Costa Dulce land. We will officially be the first retreat on the freshly developed grounds of Santosha Surf Sanctuary created by Heidi Parker.

Heidi recently began the new structures while Covid was running wild through the World... So needless to say it has truly been a labour of love, and miraculously it was on schedule and opened October 2021!

Santosha has had 2 Cabanas and her house on her land previously.

Now it has a Restaurant with a Yoga Shala above it, and 4 rooms ( 2 Singles & 2 Duplexes )

Yoga Shala above Restaurant

Two Duplex's above with the Private below

Yoga Shala view

Her Landscape Architect has done an incredible job of keeping all the structures as environmentally sustainable as possible! Bamboo, steel, and concrete ground with ocean plastics!

Keeping the numbers down, makes these events much more intimate, and the connections deeper.

The Yoga Shala holds 12 mats and the maximum occupancy of rooms is 13 people.

Week 1 ( November 5 - 12 ) SOLD OUT!

Week 2 ( November 12 - 19 )

Available:

Cabana 1 ( 2-3 People )

Duplex 1 & 2 ( 2-3 People )

Private ( 1 Person )

Booked:

Cabana 2

RAD Room

Cabana 1

$1800 Per Person for 1 week

Includes accommodations, meals, and classes.

Private

$1500 for 1 week ( Shared bathroom )

Includes accommodations, meals, and classes

2 Duplexes above with 2 Privates below

Duplex interior ( King bed + Single )

As this is the first time I'll be staying at Santosha, I have kept the rates as low as possible for this maiden voyage!

$1600US for 1 week per person

This includes accommodations, meals, and classes

Extras ( not included )

Surf rentals, surf instruction, excursions, alcohol, and cab rides.

Itinerary:

Monday 7:00 Rocket 1 5:00 Flexibility Yin ( Back & Shoulders )

Tuesday 7:00 Rocket 2 5:00 Flexibility Yin ( Hips )

Wednesday 7:00 Movement Flow 5:00 Flexibility Yin ( Hamstrings )

Thursday 7:00 Rocket 1 5:00 Flexibility Yin ( Back & Shoulders )

Friday 7:00 Rocket 2 5:00 Flexibility Yin ( Hips )

Saturday 7:00 Movement Flow Pool Party

Sunday Morning OFF 5:00 Flexibility Yin ( Hamstrings )

All classes are optional.

Afternoons will be filled with surfing, swimming, reading, hiking, excursions, and hammock time!

Excursions:

Waterfall Hike, Snorkelling, Boat Rides for Surfing or Fishing, and Surf Instruction

Meals:

The meals will be a combination of local Nicaraguan dishes infused with Thai inspired meals.

Vegan, vegetarian, and keto options... All gluten free!

Santosha is located between Playa Escameca and Playa El Yanke ( Yankee )

If you would like to grab one of the remaining spots, please let me know a.s.a.p.!

My goal is for patrons to be as busy as they want.

Learn techniques from all the classes to help heal their bodies and minds, while enjoying very healthy meals in a Jungle Paradise.

Also taking these lessons back to their lives to pass on and share with family and friends!

We would love to have you!!

Risto Duggan
- Jul 26, 2021
- 3 min read

5 Sequences with Risto

I've been teaching yoga full-time since 2007. When I began teaching I loved Power Yoga and Flow. My classes were a combination of the two for many years. This allowed me to be very creative, but there were classes where I wasn't paying enough attention to specific areas ( back, twists, outer butt, etc. ).. Generally it was because we were having a blast being upside down or working on arm balance techniques... Over time this can misalign you though.

"The poses you hate are usually the ones you need the most!"

Still rings in my head daily when I'm practicing.

The first time I did a Rocket Yoga practice I felt I did a complete, well thought out, but playful power yoga practice!

I have been the main Rocket Yoga Teacher in Vancouver for the past 7 years and will continue teaching these amazing sequences for many more!

Rocket #1 & #2 are challenging but all levels. Usually if a student lights up after class like I did... I end up seeing them a lot. Initially some of the more advanced options of the poses seem unreachable. But with consistent work, I regularly see "grins of gratitude" from the students!

"You're stronger that you think you are!"... Larry Schultz ( Rocket Creator )

This rings so true in class when you see a consistent student do something, that they thought they would never do! Practice makes progress.

These sequences slowly build internal strength and before you know it you start feeling lighter!

Photo Neo BaJaafar

I recently added Flexibility Yin Yoga to my teaching resume this past year.

The 3 sequences are Back & Shoulder, Hips, and Hamstrings. These sequences are healing GOLD!

Each sequence consists of 8-12 poses being held for 2-5 minutes with some functional movement.

In the training Lucas Rockwood ( Creator ) was mentioning how as teachers only have a short period of time each practice... So teach what you're most passionate about.

"I'm most passionate about teaching really well aligned yoga and giving students the tools to heal themselves."

These 5 sequences are some quality tools!

My personal practice is 50% Rocket Yoga / 50% Flexibility Yin Yoga now.

This combo has been the most healing for me.

Photo Abby Lawson

The magic ingredient of the Flexibility Yin Yoga classes is the 4 to 8 breathing.

4 count inhale and a really slow 8 count exhale out the mouth.

This breathing taps into your para sympathetic nervous system and helps to turn down your stress response.

Combine this with repetitive 5 minute poses on a focussed area... And you get some amazing results.

Like the Rocket practice, the sequences are challenging but effective!

Theses sequences are 60 minutes, where as the Rocket practice is generally 75 minutes.

I'm heading to Tofino in September 9-11 to teach the 5 sequences at Coastal Bliss Yoga.

Photo Tessa May Marr

Also adding Movement Flow in September with Slava Goloubov! This will be the new addition I'll be adding to my RAD Retreats in Nicaragua at Santosha Surf Sanctuary and Wellness.

Photo Millissa Martin

5 Sequences, Movement Flow, Surfing, and Amazing Food... My retreats are all about serving up an incredible healing adventure in a Jungle Paradise!

RAD Nicaragua ( June & November ) at Santosha Surf Sanctuary & Wellness

ristoduggan.com

Photo Heidi Parker

I teach all 5 sequences weekly at Stretch. Stretchvancouver.com

The 5 Sequences work really well over a weekend, so any studio who would like to offer them up as a weekend package, please contact me.

PRACTICE MAKES PROGRESS