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.

14 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 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 2020? 

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

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. 

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.

383 Classes

20 min
amaranta plank pose

Plank to Chaturanga

Let's learn how to do a proper Plank pose and then flow into Chaturanga Dandasana!. The pose is challenging for many students, but its payoffs are great: It strengthens the arms and legs, tones the abdominals, builds healthy shoulders, and prepares students for arm balances, inversions, and backbends. And it's character-building. Correct alignment builds strength for those who struggle in that department and teaches the sturdier student, who often relies on brute force, to refine the pose in ways that prevent damaging the shoulders.

45 min
Linnea ahlgren yoga Uppsala stretching yoga for PMS

Alleviate PMS

Although the subject of practicing at all while on the first days of your period is a controversial one, and the experience of these days are highly individual from woman to woman, and even from month to month. On request, I share what makes me feel good. Or, at least, a little better, on days when PMS, and perhaps feeling a little more vulnerable, are keeping me from a more dynamic practice. It is slow and soft, but no less valuable. 

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.
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!

20 min

20-Min Pranayama Practice

In this pranayama practice, we will become aware of our normal breath and slowly build up into yogic breathing by separately practicing the abdominal breath, thoracic breath, and clavicular breathing and then combine it all for a full yogic breath. Followed by which we will practice alternate nostril breathing to balance our energetic body. Allowing us to breathe more deeply by the end of  the practice and find calmness through our mind and ease in the body

15 min
shoulder circles

Rise and shine

A full body joint mobility practice to wake up each joint in the morning gently and keep the joints healthy and supple. It can be a practice in itself or a great preparation in the morning before Asana, pranayama or any kind of Movement practice. waking up the subtle energies of the body and get ready to begin the day.

45 min

Yin Yoga Practice for Psoas

In this Yin yoga practice, we will focus on the postures that stimulate and lengthen the psoas. It's important to keep this muscle healthy and long to have a pain free back. Make sure to avoid any discomfort in the lower back in this practice and use props as shown in the video.

35 min
Supta baddha konasana

Yin Yoga for A Supple Spine

In today’s gentle Yin practice we will focus on lengthening through the spine by releasing any tension through the different connective tissue surrounding it. As we float through a series of Yin asanas that allows us to do the same and leaving us relaxed and restored by the end of the practice.

Don’t be shy to use the props as and when necessary to allow yourself to completely relax and find ease in the pose and yet looking for sensations to focus on that allow is to stay in the present moment.

Enjoy your practice!

25 min
Lizette is practising yoga on a green yoga mat

Yoga Ball

Let's work our core and make it fun! Bring a tennis ball with you and use it through the class to challenge your body in a different way. Move through a few sun salutations and a standing sequence to then sit and use your hip flexors with the help of your ball and a block.

Enjoy your class!

25 min
Lizette is practising yoga on a green yoga mat

After Work Yoga

Do you sit all day? Then your neck, upper back, wrists, and hips need some love.

This 25-minute class moves slow and targets all these areas to release, lengthen and stretch after sitting all day long. This would be a great way to finish your day after a long day at the office.

5 min
Lizette is practising yoga on a green yoga mat chaturanga

Short Chaturanga Tutorial

Five minutes to Chaturanga Dandasana. This quick tutorial gives you a few tips to help your body understand and work towards this challenging posture (or transition). Remember, it's all about practice. Stay focused!
15 min

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.


25 min
Neck stretch yoga

From Neck to Toes

Give me twenty-five minutes to move your body from neck to toes. Start soft, just by finding some articulation through the neck, then move to wrists, spine, shoulders, standing postures, ankles, and toes. All that in less than half an hour. Great to start or finish your day.
20 min
Half pigeon pregnancy yoga

All Around Prenatal Class

This class will take you through the whole body. Starting with your hips, a kneeling and standing sequence, then moving into your legs, finishing in savasana. Remember to modify as you need and always listen to your body during this time of your practice.
20 min
Yogi is practising yoga on a blue yoga mat on white background

Wake Up Practice

Wake up your body and start your day with this sequence. We focus on opening the side body and chest, moving into a strong standing sequence to leave you ready for your day. Remember to modify as you need and bring in your props to support your practice.

20 min
Yogi is practising yoga on a blue yoga mat on white background

Front, Side and Back Body

Start with a few sun salutations, moving to a standing sequence where you will work on your side body, hips, and hamstrings, finishing with bridge pose to activate your glutes and find some hip extension. Remember to modify as you need to.

Enjoy your practice.

20 min
Yogi is practising yoga on a blue yoga mat on white background

Hips, Hamstrings and Stability

This class focuses on your hips, hamstrings and core stability in a few different ways during class. From pigeon pose, lunge and standing postures to a bit of core stability with bird dog. Feel free to modify this last one by staying in hands and knees or by extending just one leg at a time. Modify as needed and enjoy your practice.
20 min
pregnant yoga

A Well Rounded Pregnancy Practice

Move from head to toes; this practice will target most of your body in just twenty minutes. From your feet, side body, twists, hamstrings, stability, you name it.

Get ready to connect with your body and your breath. Remember to modify and prop your self as needed.

20 min
janushirsasana pregnant

Lower Body Class

In this class we bring attention to the lower body, focusing mostly on the hips and legs. Your belly is growing bigger; it's important to keep your legs strong and to move to avoid cramps. Give your self twenty minutes of love and self-care. As always, modify as needed to fit your practice to where you are right now.
20 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden


El cuello es delicado y además tiende a acumular mucha tensión, ya sea por malas posturas o por motivos emocionales. Por ello, es primordial practicar determinados movimientos y ejercicios pensados para mejorar la movilidad del cuello y fortalecer toda esa zona.

Adapta las posturas a tu cuerpo, escuchándolo y sin forzarlo.

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


Los hombros desempeñan un papel fundamental en muchas de las posturas de yoga en las que se utilizan los brazos. Muy unidos al cuello, su buena salud es importante y su cuidado, importantísimo.

Adapta las posturas a tu cuerpo, escuchándolo y sin forzarlo.