Asana practices such as Ashtanga and Rocket Yoga are combinations of different types of movements that allow the body to move through the sequences with ease, focus, and balance. In these sequences, each pose is held in stillness for 5 breaths at a time, and slow movements are done to transition in and out of each asana. These two types of movements — stillness and slow movement, are both equally important in the practice.
When you hold a posture for 5 breaths, you will have the chance to let the body relax, stretch the muscles, and move the attention inward. It has also been said that holding postures for 5 breaths at a time will move the energy through your nadis (subtle energy channels) that are related to the particular asana that you are performing. This will assist in better energy flow, in removing any blockages within the nadis, and in cultivating a higher level of awareness.
Moving slowly brings one’s concentration to a different level. Especially when the movement is synchronized with he breathing, the flow off energy will increase, and tension in the body can be released more efficiently. It will cultivate more awareness, and will keep the mind sharp, as transitioning the body from one asana to the next requires a lot of concentration from the practitioner.
This type of movement happens mainly in the seated postures, as there are a number of jumping backs and jumping throughs. It is said that these movements, when synchronized with the breath, will help clear out the nadis that have been stimulated in the previous posture, which then helps your body prepare for the next asana. In addition to that, jumping also gives you the chance to realign your spine, as well as build inner heat, which is crucial when you want to experience the detoxifying effects of the practice. Moreover, these dynamics movements will also help you build more stamina, as the practice will demand more attention and energy as one progresses through the seated sequence of the Ashtanga Vinyasa and Rocket Vinyasa.
All these movements mentioned above will help keep the body balanced, aligned, and will build both flexibility and strength equally as you practice. Whenever the practice is too slow or too fast, you are more likely to create imbalance in the body and energy flow, as well as imbalance between strength and flexibility. The best way to proceed is be aware of the natural flow of energy within the practice, and use your awareness to get into this rhythm. Repetition, introspection, and awareness during the practice will help you to understand this subtleties behind the practice.