Level 1-2

Classes in level 1-2 adds to the fundamental poses of level 1, but with variations that require a bit more strength, flexibility, and balance. These classes require some yoga knowledge and experience. We still use props and show modifications to ensure a safe practice.

13 Programs

1 week
Vinyasa Fundamentals beginner yoga

Vinyasa Fundamentals

Whether you are new to yoga or just new to Yogateket the basics of every style are a strong foundation for your practice. Vinyasa fundamentals are short beginners program to get your yoga practice right from the get-go.  

Learn how to begin to practice a vinyasa style in a safe and strong way so that you can move through a full class feeling confident and having a better understanding of the postures.

You will review something different on each class, from the concept of ujjayi breath to the foundational postures such as downward facing dog, plank pose, chaturanga, upward dog, warrior l, warrior ll, and high lunge.

This is a perfect place to start if you are feeling unsure and a bit overwhelmed with what a full class. Remember that this is just the beginning and the more you practice the easier it will get. So bring your mat and a couple of blocks and let your journey begin. 

8 weeks
pranayama

Pranayama Program Level 1

Pranayama is a profound practice. It has a whole host of health benefits and is probably one of the most effective tools there is for holistic health. It works primarily on the nervous system, and through that, it has an influence on pretty much every other system in the body. It can improve your digestion, give you a slower and more even heartbeat, bring greater mental calm, give you more energy, help you deal with the effects of stress, improve your cardiovascular fitness, improve the health of all your organs and much more.


Pranayama needs regular practice and commitment to start being internalized and genuinely felt. This eight-week program is the perfect place to begin your relationship with pranayama. Helping you develop a regular practice and introducing different techniques at the appropriate times. There is a new class for each week. Ideally, you would do this class every day of the week, but indeed as many days as you can. There is also an introductory video for the start of each week, where we will go over new techniques and themes.

4 weeks
Yoga teacher performing yoga posture on green yoga mat on white background

Ladder Fit Flow

Ladder flows are different than a regular Vinyasa class because of their sequencing. We'll begin with two or three postures and then we'll keep on adding one or two new movements per round. Each round is linked by a Vinyasa or sun salutation. We'll do 5 rounds in total, by the 5th one, we'll have memorized a complete flow feeling much more comfortable in every posture and trying to do it better every time, challenging the mind and the body. Ladder Fit Flow is a great full-body workout where we balance strength and flexibility and we get a moving meditation.
3 weeks
Updog in nature Uppsala Pranayama breathing

Yoga Therapy

Accessible for everyone.  Designed to alleviate suffering from postural problems, neck and back pain, or life on the computer.  The course can also be a good place for beginners to start or for anyone wishing to dive into the foundation of their practice.


We use a lot of simple spinal twists and bends.  The aim is to work on spinal mobility and to start to correct postural imbalances, allowing free movement and spinal health.


Core strengthening exercises are introduced.  Often posture problems manifest due to a weakness in the core.  Your core will be strengthened in the appropriate places.


3 weeks
Screenshot from an online yoga class at Yogateket Uppsala

Trust Your Foundation

In today’s society, there is a lot of talk about “finding balance,” as if it was some elusive, mystical state in a galaxy far far away, that we can only reach through much effort and experimenting. 


The truth is that balance is our naturally inherent state. If we could remove all the clutter, we have placed on top of the body’s natural wisdom, and become more adept at listening to what it tells us. We would know when something is throwing us out of that naturally present state of ease. Instead of burying that something under more distractions, we would simply let it go. 


Finding physical balance is about learning not to hold on, or grasp, for dear life, but rather trusting yourself enough to expand into the space around you. To live your life fully, with a sense of feeling grounded and rooted, yet infinitely light.

4 weeks
ashtanga vinyasa yoga teacher sofia soori practice ashtanga vinyasa yoga for health beginner program are in en language

Ashtanga Fundamentals

Welcome to Ashtanga fundamentals a four-week course in Ashtanga vinyasa for beginners.

The goal of the program is to get to a level where we have developed a self-practice so we can use it as a base to an everyday easy yoga practice at home. 

Understand the basics of the Ashtanga yoga method. Get the tools and inspiration to practice yoga more regularly.

Good luck! 
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!


5 weeks
Whole30 yoga program at yogateket

Whole30 Yoga Practice 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.


3 weeks
Pregnancy yoga

Prenatal Yoga Program

This prenatal pregnancy program is designed for all mamas to be. This time is filled with changes not only in your body but also mentally and emotionally. A yoga practice through your pregnancy will give you time and space to connect with those shifts and give you not just physical but emotional stability. Use the props as needed to support your practice and feel strong, flexible and confident as you go through one of the most magical stages of your life.
2 weeks

Todos Los Días, Todas Las Veces Que Quieras

Este programa consta de 8 sesiones, cada una de ellas dedicada a una parte del cuerpo: cuello, hombros, caderas, espalda/omóplatos, muñecas, pies, cuádriceps/isquiotibiales, caja torácica.


El objetivo es activar y calentar el cuerpo por grupos musculares y prepararlo para la práctica. El programa está pensado para antes de la práctica pero podría hacerse también durante la práctica e incluso de manera independiente. Dependiendo de la energía y del tiempo que tengas, puedes hacer todos los movimientos o posturas que se presentan de cada grupo muscular o sólo algunos de ellos.


¡Combínalos como quieras y crea tus propias rutinas!


5 weeks
down dog yoga

Ashtanga Para Principiantes

Este programa de Ashtanga Yoga pretende ser una guía para aquellas personas que deseen iniciarse en la práctica de Ashtanga. Se recomienda ir despacio e ir incorporando posturas a medida que se avance en la práctica.


La práctica de Ashtanga comienza siempre con Saludos al Sol (Surya Namaskara en sánscrito). Muchas tradiciones yóguicas creen que el Sol no sólo se encuentra en el Espacio, sino también en el corazón de cada uno de nosotros.

Los Saludos al Sol establecen la base de la práctica, calientan el cuerpo, relajan la musculatura, abren las articulaciones y estimulan el sistema nervioso. Durante su realización, el practicante comienza a ser consciente de la importancia de sincronizar la respiración, el cuerpo, la mente y el espíritu.


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.


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. 

330 Classes

20 min
Navasana Lizette Pompa Yoga

Sweet And Short with Core

A practice to move the body and wake it up. For those days when you don't have time for a full long practice but twenty minutes will do the trick. A short flow finishing up with some core.
30 min
Reverse half moon with Lizette Pompa

A Well Rounded Class

A well rounded class - Starting in sukhasana (easy pose), forward fold, and continue working through the body at a steady pace. 
15 min
Yoga practice at Yogateket

Shoulder stability

This class is all about the shoulders. Practice stability and flexibility to help you with your pincha practice or even handstand.
10 min
Lolasana yoga pose

Working Towards Lolasana

Find ways to work towards lolasana without having to lift your feet of the floor. Develop the strength you need step by step.
15 min
Lizette pompa forward fold

Better Than Coffee

You know those morning when all you need is a bit of yoga. Well, this is that kind of class. Move gently to wake up your body and get ready for the rest of your day.
30 min
triangle pose lizette pompa

Find Time to Flow

A well rounded class for you to move and flow through 30 minutes. Find time for your postures and your breath allowing you to unwind for the rest of your day.
30 min
sideplank Vinyasa variation

From Side to Side

Come and move your body from side to side. Lots of side opening to leave you feeling open and create freedom through your body.
10 min
core with Lizette Pompa

Never Enough Core

No matter what, there's always a need for more core. Come and work your core center through different drills to target different parts of you abdomen. But please, remember to smile.
20 min
Yogi is practising yoga on a blue yoga mat on white background

The Core Of the Flow

Start with your core and everything after that will seem easier. Move through different flows and let your body feel ready to take in whatever comes.
20 min
Lizette is practising yoga on a green yoga mat

Shoulders and hamstrings

A gentle Hatha practice designed to open up the shoulders and hamstrings. Moving through different shoulder opening postures and lunge variations to prepare your body for deeper hamstring and shoulder work.
20 min
Yogi is practising yoga on a blue yoga mat on white background

Core Flow

Get ready to work your core through yoga postures like downward dog, lunges, navasana, and more.
15 min
Lizette pompa is practising yoga on a green yoga mat

Morning Flow

Wake up and give yourself fifteen minutes to move your body. Standing postures, chest openers, twists and backbends. Just a little bit of each to leave you ready to go on with your day. Start your morning with online yoga flow
15 min
Lizette pompa is practising yoga on a burgundy coloured yoga mat on white background

Everyday Hamstring Stretch

A quick practice to target hamstrings in diffeerent ways. Starting with Sun salutations, lunge variations, pyramid pose and half splits to name a few. Get ready to end your practice feeling happy and open.
25 min
Yogi is practising yoga on a blue yoga mat on white background

Legs and Hamstrings

Work on leg strength through postures like high lunge, warrior lll and malasana and end up working on your hamstring flexibility. 
45 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Any Time Flow

Full body practice under 40 minutes. Warm up with wrist stretches and core work to continue with Sun Salutations to open up the body for the rest of your practice. This is the perfect yoga for beginners online "any time flow" .
20 min
Yogi is practising yoga on a blue yoga mat on white background

Chair, Side Plank and Core

A quick flow focused on legs, side body and core. Let your body flow through fun transitions and get ready to work hard and sweat.
10 min
Yogi is practising yoga on a blue yoga mat on white background

Backbend Flow

A quick backbend flow to help you open up your spine either for a deeper practice or just to continue with your day. Move slowly and allow yourself the time to open your chest.
10 min
Yogi is practising yoga on a blue yoga mat on white background

Better Than Breakfast

This is your better than breakfast practice. Just wake up in the morning and give yourself ten minutes on your mat to wake up your body before anything else. Short practice to open the chest, legs and side body.
10 min
Yogi is practising yoga on a blue yoga mat on white background

Short Mandala Flow

This class is a Mandala flow. Right, left, front, back, and side to side. Get ready to move non stop for ten minutes and have some fun.
20 min
Yogi is practising yoga on a blue yoga mat on white background

Open the Hips

A twenty minute flow to work all around your hips. Have two blocks close to you to support your body and modify your practice if needed.
15 min
Yogi is practising yoga on a blue yoga mat on white background

15 Minute Core

Take 15 to build some core strength and awareness, yogi!