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17 Programs

4 weeks

The Power of Four

Whether you are aiming to increase your strength or flexibility, this program will help you incorporate different kinds of training during the week.

The Power of Four consists of four different classes a week focusing on a specific area of the body. Every week Lizette will guide you through yoga, weight training, mobility, and a full class incorporating everything.

Mix and match these classes as you want and discover the power of bringing variety and new ways to move into your practice.

Equipment needed:

  • A set of dumbbells (I'm using 2kg each).
  • Kettlebell (8kg).
  • Resistance band.
  • Dowel.
  • Two yoga blocks.
  • Wall space.


1 week
Yoga practice at Yogateket with Lizette Pompa

From Flexibility to Mobility

When we think about mobility it can be easy to get it confused or mixed with flexibility; mobility is the ability to take a joint to its full range of motion with control.

This program is divided into five classes to help you work through different parts of the body and work on your mobility. To be able to achieve a good amount of mobility, flexibility is a significant prerequisite.

During these five classes, we will try to take our flexibility into mobility, working hard to control our full range of motion and by doing so, find stability in our joints. 

1 week
Yoga practice at Yogateket with Vinay Jesta

Five Elements Intermediate

In this Vinyasa Yoga program, we focus on embodying the qualities of the 5 elements. 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
screenshot from online yoga class at Yogateket studio in Uppsala Sweden

21-Day Pranayama Breathing Challenge

Our first and our last actions in this world will be a breath. Breathing is one of our most vital processes and a constant companion affecting every aspect of our mental and physical functioning. Yet very few of us are aware of how we breathe, let alone actually try and train our breath.


Now is the time to start. This challenge works with simple movements and breathing exercises to create a more easy, efficient breath. Each day we build it up, letting go of unhealthy breathing patterns and developing good ones.


The breath is intimately linked with every aspect of our physical and psychological well being. Discover one of the most powerful ways you can work with yourself.


Start your 21-Day Pranayama Breathing Yoga Challenge today!


3 weeks
Yogi Guy Powiecki in easy pose

21 Day Meditation

This 21-day meditation is the perfect yoga 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 the 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

 

304 Classes

15 min
Pranayama in practice at Yogateket with Guy Powiecki

Sitkari Pranayama Class

Sitkari is a practice for people who cannot do Sitali, but it is also great practice for anyone with their own benefits.


The effects are similar to Sitali and it is in the same family of cooling, calming pranayamas.


Give it a try in this short class.


15 min
Jaime white doing pilates

Beginner Mat

This is a great introductory workout if you are new to Pilates. In this class, you will cover some of the beginner exercises that will help you develop core strength and flexibility. Much like Yoga, Pilates is a practice and gets better with time.


15 min
Palmstand

How to Jump Through

If you've ever seen yogis practicing, especially from Ashtanga and Vinyasa, you've definitely seen them flying from Downward facing dog to sitting position and wondering "how do they do that??" "how can I start doing that?" Well, in this practice I'll give you some exercises that will prepare your body to "jump through" which is a dramatic shift in anyone's yoga practice.
15 min

Approaching Headstand

This is a short tutorial which looks in some detail at Salamba Sirsasana, the supported headstand. It includes simple preparations for the shoulders, to improve shoulder strength and mobility, both of which are essential in a stable headstand practice.


Following these, there is a by a step by step approach to headstand as taught in the Jivamukti method.


5 min
Jaime white doing pilates

Abs Series

This is the traditional Pilates Ab series that was taught in NYC by Pilates Protege Romana. It is a great 5 exercises that improve core strength while giving you a nice stretch in the lower body.


It’s a perfect example of using a two-way stretch from a strong center. Try to work your upper and lower body really long away from your center and you keep that rock solid to the mat :)


15 min
screenshot from online yoga class at Yogateket yoga studio in Uppsala sweden

How to King Pigeon

King Pigeon is a pose that many people want to do because of its beauty. It requires back, shoulders and hip flexibility. Join me on this journey to become a king pigeon!
45 min
trikonasana against wall

Hatha with Props

In this Hatha Yoga practice, we will focus on some basic standing asanas with wall and block as props, allowing us to find Tadasana and its alignment in different asanas. Learning safe and healthy alignment with props to understand the postures better, great practice for both beginners and seasoned practitioners.


Enjoy your practice!


15 min
core

Hip Flexors Time

A quick class focusing on hip flexion. Move through different drills to strengthen the front of the hip. If you get a few cramps during class take a moment and continue when you can.

Enjoy!

15 min

Simple Pranayama Class

One of the fundamental parts of pranayama is breathing in certain ratios in relation to the inhale, the exhale and holding the breath.  This is designed to have effects on the nervous system and the energetics of our form.


This class helps you get familiar with the foundation, an exhalation double the length of the inhalation.


Great if you are new to pranayama but also a really nice class for anyone just wanting to relax and connect to their inner world.


15 min

Energetic Sun Salutation B

Sun Salutation B it's a very important element, especially for Ashtanga Yoga. In this class we'll breakdown Sun salutation B, making some modifications and adding some movements in order to build strength and flexibility in our core, arms, legs, and back.
5 min
Ashtanga vinyasa yoga fundamentals stockholm

Twisted Extended Side Angle Tutorial

This posture is in Sanskrit called Paravritta Parsvakonasana, and it is the 6th posture in the standing sequence of Ashtanga Yoga Primary Series. This posture requires open hips and some flexibility in the spine, which the previous poses in the traditional Ashtanga sequence give you. All of the standing postures in the Ashtanga series are linked together.


This video shows you how to enter the posture step by step by breaking it down.


15 min

Fast Paced Morning Practice

Sometimes you feel for a slow class, sometimes you need to move fast and build some heat. This class moves at a faster pace and it's filled with planks and forearm planks to bring in the heat. Feel warm and ready in just 13 minutes to get going with your day.


Have fun!

20 min

Mellow Wake-Up Practice

Do you need to wake up with a morning practice that moves a bit slower but still brings in a bit of heat? Then this is the class for you. Start by waking up the hips and spine then move through the rest of the body on a mellow pace. 


Enjoy your practice!

15 min

15-Min Chandra Bhedana

Chandra Bhedana is one of the most nourishing and soothing pranayamas.  It translates as moon channel piercing and is more activating to Ida nadi.  The more calming, nourishing part of the bodies energy system, our feminine aspect.


Simple to do and excellent if you feel stressed, overworked, over stimulated or are having trouble relaxing.


Tune in and chill out.


15 min
down dog yoga

15-Min Fit Flow

This flow will energize you all body with a faster pace and injecting some cardio-based movements. Join me and let's get our hearts pumping!!
15 min
Ashtanga vinyasa yoga fundamentals

Padmasana Preparation

In this class, we focus on opening up the hips to easier get into one of the more well-known postures, Padmasana or Lotus position. We are talking about how to avoid hurting the knees when entering the posture. You should never force your legs into the lotus position. It should come with ease and enough flexibility in the hips.


5 min
wheel yoga with kettlebell

Kettlebell Drills

Got five minutes? That's all you need to build some heat and strength through your body as you move with a kettlebell. If you don't have a kettlebell you can use any other kind of weight. Have fun!
25 min
Ustrasana

Kapotasana Preparation

In this class, Sofia goes through some preparation postures, and movements to easier find your way into deeper backbends. You will find both stretches as strength moves to get your body ready. The peak pose in this class is Kapotasana, one of the deeper backbends from Ashtanga Yoga Intermediate series. If you practice the traditional Ashtanga yoga method, this posture is often introduced to more advanced students who have been practicing for years.


10 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Planks, Planks and Planks

This class will make you become a true lover of "planks." Plank it's an important posture to build strength upon the wrist and core. It will give you support mentally and physically.
15 min

Uddiyana Bandha Kriya Class

Uddiyana Bandha Kriya can take time to master the technique. In this class, we try to simplify it and build up from preparatory stages.


Relaxation is a big part of it and the class is designed to make Uddiyana Bandha Kriya accessible for anyone so you can start receiving its wonderful benefits for body and mind.


CONTRAINDICATIONS:  If you are pregnant or on your cycle do not practice Uddiyana Bandha Kriya.


10 min
Yoga teacher performing yoga posture on green yoga mat on white background

Approaching Sun Salutation Jivamukti A

This Surya Namaskar (sun salutation) sequence is particular to the Jivamukti method. It is often taught in a Jivamukti open class.


This practice provides a step by step guide to the Jivamukti sun salutation A. With a description of the sequence asana by asana and an opportunity to learn the sequence practicing with only the vinyasa instruction.


15 min

Lower Body Flow

Let's move through energizing postures to build heat and strengthen your hips and legs!
60 min
a photo shoot from a online yoga class at yogateket Uppsala

Active & Passive

Can you start to choose when to be active and when to be passive in your practice? Explore poses in both active and passive movements to find more space in your body, practice, and mind. 
15 min
Jaime white doing pilates

Side Body Strength and Stretch

Sometimes we need a little more attention to our side bodies. Use this workout to challenge some of your balance, strength, and mobility. I love this workout as a great compliment to yoga. Focus on your alignment as small changes yield big results. It is easy to default into our postural imbalances in our side work but stay with it and you’ll be in for a nice treat.


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

Hatha
17 Classes
Chaturanga_dandasana

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.



Yoga strength
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. Various Styles