11 Programs

3 weeks
urdhva dhanurasana

Progressive Backbends

In this program we will focus on progressive backbends when we think of backbends we should think of 2 of 2 components, back body strength and front body opening lack of either might often create discomfort in the lower back. This program focuses on progressively building back body strength and opening up front body to find ease in your backbends.


Be patient and find your way up progressively.


Enjoy your practice!


5 weeks
Whole30 yoga program at yogateket

Whole30 Class Program

Are you looking to incorporate healthy movement into your lifestyle this 2019? 

We have made a special program for you who are following the Whole30 timeline. But of course, anyone can start this 30 days of yoga classes, movement, breathing, and mindfulness. 

Enjoy the classes.


1 week
Vinsay Jesta

Five Elements

In this Vinyasa Yoga program, we focus on embodying the qualities of Pancha Mahabhutas or 5 elements (earth, water, fire, air, and space) into the vinyasa practice. Each of the 5 elements has certain qualities and we are all an embodiment of the qualities. When these qualities are in balance we experience harmony in our life. Although vinyasa yoga is primarily a fire practice, being aware of the qualities of 5 elements and incorporating them into the practice will help us have a more balanced body and mind. Get ready to get strong, flexible, centered and more open in body, mind, and spirit.


Enjoy your practice!


4 Challenges

3 weeks
Meditation

21 Day Meditation

This 21-day meditation is the perfect challenge to give yourself. Accessible and no experience needed. We start right at the beginning and gradually develop it. Ever thought about meditating, now is the time. Be kind to yourself, meditate for ten minutes a day.


Meditation can help you to concentrate, be present, calm your mind, sleep better, feel better, basically improve every function of how your brain operates. If the brain and nervous system are happier, this is also great news for the body!


10 min guided meditation per day to form a healthier lifestyle!


1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This week one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that are trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous

 

2 weeks

StrengthTEN Level 1

Come and join us on a new challenge StrengthTEN Level 1.

This challenge is great for everyone who wants to get stronger. Whether you are new to yoga or an experienced practitioner, you will learn from the bottom up.

Get ready for 10 days to find your new strength.

228 Classes

15 min

Get Moving

Short on time but want to get your heart rate up? Then this is the class for you. Move in a workout-like yoga class starting with a few sun salutations to then move into legs, arms, shoulders, and core. All that in just 15 minutes.

Get ready to sweat and have fun!
25 min
yoga pose

Flying Splits

In this class, we'll do a sequence that will prepare our body into your Flying Splits. This posture is about balance, both mental and physical strength and focus. Get the basics down with this class and then let's fly together!
20 min
Linnea ahlgren yoga Uppsala

Practice for Sleep

Good quality sleep is one of the most fundamental things to support our overall wellbeing. And yet, we seem to have forgotten how to unwind before bed-time. We toss and turn, suffering from insomnia, our minds still too agitated from the day, the inability to fall asleep often causing more stress in itself.

This short practice will assist your nervous system in switching over to parasympathetic, or “rest and digest,” mode, and hopefully be of some support in getting a good night’s sleep. 

10 min

Pistol Squat Tutorial

If you have been working on being able to get down into a pistol squat and come back up, then this is the tutorial for you. Work step by step on how to get there. From warming up your legs to finding where you are today to work from there. Remember, this is a process, take your time, commit to it and you will eventually get there. 
10 min

Monday Workout 20

It's Monday and here is a workout for you. This one focuses on the upper body.

  • 12 Bent over rows.
  • 10 Presses over head.
  • 10 Downward dog push-ups.
  • 10 Side plank dips.
  • 10 Airplane rows.
  • 15 Tricep/legs lower.

Go for at least 3 rounds. Make sure you get enough time to recover in between sets. 

10 min
Ashtanga vinyasa yoga fundamentals

Strength for Surfers Class

Sofia has been wave surfing for nine years. When there are no waves around, she maintains her strength for surfing with a few exercises. If you want to improve your surfing or get going before a surf vacation, this video is for you. Feel free to repeat it. Remember to take one rest day a week if you are doing it every day.

10 min
Ashtanga vinyasa yoga fundamentals dhanurasana

Post Surf Yoga Class

Sofia has been wave surfing for nine years and knows how important it is to do some restorative stretching after a strong surf session. The ocean is strong, and paddling is not easy. To not get too stiff from surfing, Here is her best tips on surf stretches to do after surfing or later in the evening after a full day of surfing.


10 min
Ashtanga vinyasa yoga fundamentals twist

Pre Surf Yoga Class

Sofia has been wave surfing for 9 years and knows how important it is to warm up the body before jumping into the ocean to surf. This is a short sequence of postures and movements to help you warm up the key muscles you use while surfing.


60 min
Lizard yoga

Happy Open Hips

In this Vinyasa Yoga practice, we will focus on opening up our hips, working through active flexibility. Progressively going deeper into hips and preparing for leg behind the head variations. Remember not to experience any sharp or painful sensations in the knee, if you feel something just back off.


Enjoy your practice!


20 min
Linnea ahlgren yoga Uppsala

Meditation to Clear Your Head Before Sleep

Often, we are not aware of the incessant flow of thoughts until we stop for a moment and let go of distractions. This can then become a cause for anxiety as the continuous thinking, regretting, planning and worrying will not let us find rest. This bedtime mediation helps clear the head and move that constant flow of mental energy downward so that we can come to rest feeling grounded and perhaps find some space between the thoughts. 

45 min
Ashtanga yoga Sofia Soori Yogateket

Finishing Sequence Practice

Short of time? This practice warms up the body with some Sun Salutations and then goes straight to focus on the finishing sequence of Ashtanga yoga.

This practice is for the more experienced yogi since there are not detailed instructions on how to do certain asanas.


25 min
big toe ose

Energize Your Body

Yoga is often used and known for relaxing. But, yoga is also a great way to quickly re-energize the body. In this Yoga Flow Practice, we'll practice a deep breathing. while we do yoga poses that stretch and strengthen our spine to give us a burst of energy. Come and join me on the mat!
10 min
cobra pose yoga

Pre-Christmas Class

Are you short in time during this Christmas time? Then this is the class for you! Take 10 minutes to destress and get ready to go back to whatever it is you have to do. This practice moves through the whole body to leave energized and ready to go.
35 min
Lizette Pompa Yoga Uppsala

Hips and Shoulders

This class focuses on hip flexion and shoulder extension, among lots more. Start by moving through a flow where we take our shoulders into active extension, internal and external rotation. Then work through the rest of the class moving your shoulders mindfully while adding some hip strengthening drills. 
20 min
vinay

Root Chakra Meditation

In this Meditation practice, we will focus on stimulating the Root chakra or focusing on the qualities of the muladhara chakra that we may want to embody in our day to day life. It's the first chakra(energy center) and is associated with qualities of grounding and being fully content and feeling secure with one's own self. By the end of the practice, you should feel calm, centered and relaxed. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully. Enjoy your practice!


70 min
camel pose linnea

Twists, Shoulders and Hips

Find your bind in this class with less talk and more movement. Move through a progressive sequence of twists, opening up the shoulders, the hamstrings and the outer hips along the way, leading up to Bound Revolved Triangle. Utilise the generated mobility of the spine for a short backbend sequence and finish up with a supine cool down. 

45 min
down dog yoga

The Real Yoga Class

In traditional yoga in pre-modern India.  One did postures as a preparation for pranayama while pranayama was seen as the best preparation for meditation.


We follow this ancient set up in this class.  Starting with slow sun salutes, moving into simple pranayama and finishing with a short meditation.


Go deeper and deeper.


60 min
Ashtanga yoga Sofia Soori Yogateket

Glimpse of Ashtanga Intermediate Series

This practice is for the more advanced yoga practitioner. We are trying out some of the postures from the second series of Ashtanga, a sequence which you are ready to start after years of practicing Ashtanga Primary Series with consistency.


20 min
forhead to knee yoga core

Short Flow with Core

This is a short 20-minute yoga class targeting your core. Move through a similar flow a couple of times using a block to add an extra layer to your postures. We add a bit of core here and there for you to keep the heat going. Have fun with this challenging flow that will keep you warm for the next twenty minutes.
35 min
lounge twist

Balance and Strength

There are a lot of balance poses in yoga, from balancing on one foot to balancing on the crown of the head. And the truth is that all of these poses require some level of balance to perform them successfully. Having stability in standing balance poses requires the coordination and the strength of several different muscle groups. Major groups involved are the hip muscles: the outer hip muscles (abductors), the gluteus muscles (buttocks), the inner thigh muscles (adductors). The shin, calf muscles and the core muscles are also very very important. Come and join on the mat and get balanced! 
10 min
Yoga challenge strength yoga Lizette pompa

Hip Drills

This hip class is designed to bring a little bit more stability and strength onto our hip/pelvic area. We all spend quite sometime opening up our hips, let's balance that by focusing on active internal and external hip rotation. 

Hip Strengthening Exercises Love

60 min
vinay jesta yoga five elements

Evolution Flow

In this practice will we focus on gradually building up the sequence, evolving from posture to posture while we revisit the postures from the previous series to build up a longer flow. Embodying the qualities of strength, fluidity and moving gracefully. Get flowing and enjoy your practice


20 min
Ashtanga yoga Sofia Soori Yogateket

Sofia’s Favorite Handstand Drills

Sofia’s favorite drills to strengthen her handstands. Find your core and balance working on four different exercises then repeating that for three rounds.

You need two blocks, a chair and a wall with space!


45 min

Low and Slow

This 45-minute “Power Hour” stays low to the ground, moves slowly to build strength, and flows with intention throughout your whole body. We are going to go with the flow and see where the practice takes us today.
3 Classes
Surfer yoga costa rica

Yoga for Surfers

Yoga for surfers collection with Sofia is meant to complement your surfing. We put together three short classes, perfect before after and anytime you need to work some strength. 

This collection is designed to help any surfer to perform better on the board but with that said anybody can benefit from these classes.

Hang loose

18 Classes

Monday Workouts

Here are all yoga workouts in one place, get stronger and more focused with this short workouts. 

All in one place no need to search for them. Let them be your home for strength building.



5 Classes
Open up program with Lizette Pompa Yoga

Open up with Lizette Pompa

When was the last time you dedicated 10 to 20 minutes to open up a specific area? Give your body time to really explore where you can get while focusing on just one area at a time.

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