Rockstar Yoga

Backstory: wheel (the yoga pose) and I are nemeses. There’s a chasm of mistrust and pain between us. I feel that way about most backbends. (I’m a committed supported bridge girl.) Except flip dog. LOVE it. Some how, flipping my dog lets me feel the sense of lightness and flight that I think I should get from backbends.

So you can imagine my joy when I was introduced to “rock star” earlier this week (Adena’s 4:00pm class at yogapower in Waltham, MA). We came into the pose from side plank and I could feel my chest fall open, my shoulder blades move down and in … and I was grinning like a fool the entire time. Love at first pose.  So of course, I have to share my love and all my classes this week have incorporated rock star as a mid-way point for deeper backbends. Love rock star and I’m starting to reconsider my perspective on backbends in general.

Rockstar Yoga
75 minutes
(Much gratitude to Adena for inspiring this sequence!)

supported fish
roll to table top
opposite arm/leg extension, with optional bind
all-fours core (press toenails to mat, lift knees one inch – YIKES!)
downward facing dog
high plank
down dog
plank with knees down
lower to belly
all fours
down dog
three-legged dog
runner’s lunge
(breathe lunge/pyramid three times, then repeat other side)
walk to front of mat
om om om
vinyasa to down dog


down dog
three-legged dog with hip opener
core plank
three legged dog
runners lunge
crescent lunge
tall twist
reverse twist
windmill down to plank
side plank
vinyasa to down dog

three-legged dog
core plank
three-legged dog
warrior II
reverse warrior
half moon with optional bind
warrior II
reverse warrior
reverse triangle
prasaritta A/B
revolved triangle
utkatasana twist

half pigeon

(take mats to the wall and roll egde of mat in 3-4 times that’s closest to wall to provide knee padding)
quad stretch against the wall
lunge out from wall

(lengthen mat back out)

bridge/wheel at wall
supta baddha konasana
happy baby
inversion at wall
spinal twist
savasana, optional legs up the wall

Note: “Rockstar” and variations are also called “Wild Thing”.  Two names you cannot go wrong with in a yoga class!


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