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16 Programs

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!

1 week
pranayama

Weekly Pranayama Program

Are you interested in learning pranayama? Looking to deepen an existing practice?  Wanting to get more regular with your practice?  Heard of all the great effects of working with your breath?


All of these and more are great reasons to try this program.  You can do any day of the week as an individual class, or you can cycle through the whole week.  Each class is designed to support the day it is on.


Discover all the benefits, both mental and physical of working with your breath and finding time to relax.


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

 

295 Classes

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.


5 min
Ashtanga vinyasa yoga fundamentals

Big Toe Pose Tutorial

This posture is in Sanskrit called Utthita Hasta Padangusthasana and is one of the first balancing-on-one-leg postures. To enter the full posture, you’ll need some hamstring & hip flexibility, which the previous postures in the Ashtanga sequence gives you in time.


This tutorial also cues the correct vinyasa count in the posture, meaning it shows which movement is connected with an inhale or exhale.


15 min
Screenshot from an online yoga class at Yogateket Uppsala

Surya Bhedana Class

Surya Bhedana translates as sun channel piercing.  It is designed to be more activating to our internal energy and starting to have an effect on Kundalini.


Ideally, students will have spent some time practicing the other pranayama techniques to prepare themselves before coming to this one.


The class is completed with some sitali to balance the effects.


CONTRAINDICATIONS:  If you are pregnant or on your cycle do not practice Surya Bhedana.


5 min
Ashtanga vinyasa yoga fundamentals chakrasana

Chakrasana Tutorial

This tutorial shows you step by step how to approach Chakrasana, the backward roll, which is included at the end of Ashtanga Primary Series and the closing sequence.


Chakrasana is often used when coming out of a posture where we are lying on the floor. It gives us more flow in the sequence, instead of rolling up to a seated position and then jumping back to Chaturanga and doing our vinyasa.


20 min
Jaime white doing pilates

Upper Body Foam Roller

Spending too much time on the computer or driving?  This is a great active recovery class that will focus on self-massage to increase blood flow and some passive upper body movement to open chest and shoulders. Keep relaxed nasal breathing through this one as our muscles that work with respiration are sometimes closely related to tension.


25 min
screenshot from online yoga class at Yogateket studio in Uppsala Sweden

Hamstring Kick

This 25-min class is all about strengthening the hamstrings while flowing through a class. Start slowly to then pick up the pace and intensity as you move through a challenging flow. 
15 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Full Power

Join me on the mat for this intense power yoga flow where we'll work out all body. Grab some blocks if you need them and let's sweat together.

20 min
Meditation in practice at Yogateket with Guy Powiecki

20-Min Meditation

Relaxation and being present are what we develop in this class.  We get in touch with where we feel the breath and then try to let our attention settle there.


This simple act of staying present and mindful has huge far-reaching positive effects.


45 min
Knee to triceps yoga position

From the Ground Up

This class builds from the ground up. Start by warming up hips, feet, and ankles to then bring that into the rest of the body. Have fun working through a challenging balancing sequence where every part of the body will get a little bit of attention.


10 min
screenshot from online yoga class with Amaranta at Yogateket yoga studio in Uppsala sweden

How to Tittibhasana

We'll be focusing on a posture called "Tittibhasana" translated in English as "Firefly". This is an arm balance pose that requires more core strength than arm strength. It's great to stretch the inner groins and back torso tones the belly and strengthens the arms and wrists.
15 min
Pranayama in practice at Yogateket with Guy Powiecki

Bramhari Pranayama Class

Brahmari means something like the sound of the bee.  It is exactly what we great the humming sound of a bee with our breath.


One of the most effective at calming hyperactivity of thoughts and gently bringing the mind to a quieter place.


Very easy and less technical than some other pranayamas.


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

Approaching Paschimottanasana

A practice designed to focus on the movement of the pelvis in forward bending. Many times we forget that forward bending is not only about flexible hamstrings but also about mobility in the pelvis. This practice is suitable for anyone working towards Paschimottanasana, the full seated forward bend stretching the ‘west’ side of the body. It may be of particular interest to those of us whose hamstrings are tight.


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