Dragon Vinyasa
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DRAGON VINYASA  is an integrated exercise system that combines the ancient techniques of Ashtanga Yoga with mixed Martial Art Forms. This dynamic system is designed to improve strength, balance, flexibility, coordination, breath control and focus as well as increase energy. Through the flowing synchronization of breath and movement you will release toxins and decrease stress from both the mind and body. Dragon Vinyasa is a fun way to build lean, strong and flexible muscles while at the same time learning basic self-defense.

The classes offer a unique approach to Ashtanga for Yogis and Yoginis and a useful tool for Martial Artists and Marksman, however no previous knowledge in either yoga or martial arts is needed to experience this full body/mind workout.  All classes are open to any level from beginner to intermediate and advanced. Everyone is welcome.

Dragon Vinyasa was initally created as a mind/body warm up by Ottavio & Naomi Gesmundo in order for to execute death defying crossbow stunts, which they perform in various shows and events around the world as MR. & MRS. G. But not to worry, you don’t have to be an expert marksman in order to receive the benefits from this energizing practice. Everyone from neurosurgeons to Hollywood stuntmen and housewives have enjoyed the benefits of Dragon Vinyasa. 

There are seven components used in the Dragon Vinyasa system:


By turning our senses inward we quiet and still the mind. At the beginning of each class we focus on the breath. This frees us from the distracting chatter of the mind and sets the environment for the entire practice to become a moving meditation.

PRANAYAMA (Breath Control)

The Dragon Vinyasa system incorporates two distinct techniques of breath control.  1: Ujjayi breathing, also known in yoga as “victorious breath”,  heats up the body resulting in the release of toxins.  By keeping the lips closed and opening the throat, inhalation and exhalation occurs through the nose at a smooth, even pace.  This allows more oxygen to pass through the air canal while creating an oceanic sound and sets a natural rhythm for class. Ujjayi breathing also greatly helps the mind stay focused and open.  2: Dragon Breath,  performed during the faster martial art segments, is inhaled through the nose and exhaled quickly through the mouth in concentrated spurts of energy while executing various blocks, strikes and kicks.  Moving from smooth, rhythmic breathing (Ujjayi) to intense, quick breath (Dragon) and then back to Ujjayi is an excellent way to condition your breath control. By increasing the intake of oxygen (in conjunction with various techniques) you will feel the rejuvenation of energy.

BANDHAS (Energy Valves/Locks)

The body is comprised of a complex network of various energy systems.  One of these systems is called Bandhas, which are energy valves used to improve the control and flow of energy within the body.  These valves, or locks, are also used as physical support to provide balance for various poses and will help strengthen the core. There are many other benefits from practicing Bandha work, but the Dragon Vinyasa system uses it mainly as support and to keep prana (life force energy) properly circulating through our energy field. 

DRISHTI (Gaze/Focus)

By keeping eyes softly focused at specific points during class we move freely without distraction and maintain focus.

ASANAS (Poses)

Asanas are the stretching and balancing poses of Yoga. We link the poses together with Vinyasas, which literally means the “synchronization of breath and movement”.  The Asanas incorporated in class are taken from the Ashtanga System and are designed to open up and release blocks from the body.


The self-defense maneuvers are techniques based from the Shorinjikempo and Tai Chi Systems, which include a number of blocks, punches, elbow strikes and kicks.  We also exercise energy flow and control while integrating everything with the asanas.   As the ability of our students grow, more advanced forms will be introduced.


After completing this intensive workout, you are guided into Savasana, a relaxation/meditation that allows the body to fully experience the rejuvenating and healing effects of the entire practice.

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