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.

12 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 to 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

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

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
Sofia ashtanga beginner program

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 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.


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

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

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 programme.  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.


238 Classes

20 min

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

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

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

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

Cuello

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

Hombros

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.


30 min

Caderas

Las caderas unen el torso a las piernas; es decir, unen la parte de arriba del cuerpo con la de abajo, Por lo tanto, un buen funcionamiento de las caderas asegura un rango de movimiento mayor en todo el cuerpo.


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


15 min

Espalda y Omóplatos

Las distorsiones posturales provocan dolor de espalda, contracturas, fatiga, hernias, falta de concentración, etc. Ejercitar la musculatura que rodea la columna vertebral es fundamental para tener una espalda sana.


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


15 min

Muñecas

Las muñecas trabajan intensamente durante la práctica de yoga, especialmente en las posturas de balance de brazos, en las que las manos son la base de la postura, pero también en posturas más sencillas como Urdhva Mukha y Adho Mukha Svanasana (Perro boca arriba y Perro boca abajo). Por ello, es fundamental protegerlas y calentarlas antes de empezar la práctica.


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


10 min

Pies

En muchas posturas, todo empieza en la planta del pie. La postura se despliega desde los pies hacia arriba. Por lo tanto, es muy importante trabajar la fuerza, la flexibilidad y la movilidad de los pies en general y de los dedos de los pies, de los empeines, de los metatarsos, de los tobillos y de los talones en particular.


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


30 min

Cuádriceps e Isquiotibiales

Los cuádriceps son una parte fundamental en las extensiones hacia atrás y los isquiotibiales los son en las flexiones hacia delante. Y tanto los unos como los otros tienden a ser rígidos y a estar tensos, especialmente en los cuerpos de los deportistas (corredores, ciclistas, escaladores, etc). Estirarlos diariamente puede ayudar a suavizar esa rigidez y esa tensión.


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


35 min

Caja Torácica

La caja torácica o la espalda media es la zona del torso que menos movilidad tiene y esa movilidad es necesaria para las extensiones hacia atrás y para las torsiones. El rango de movimiento de tu columna aumentará significativamente si activas y ejercitas la caja torácica.


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


5 min

¡Bienvenidos!

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!


30 min

Beat the Monday Blues

The first technique of the week is Nadi Shodana.  Alternate nostril breathing, designed to bring us into balance and set us up in the best possible way for the week.


The second technique is Sitali.  Cooling and calming, the perfect antidote to a heavy weekend.


Beat the Monday Blues.


30 min

Tune Into Tuesday

Ujjayi starts the practice today, helping to settle energy and restlessness, the best version of us for the week.


The balancing work continues with more nadi shodana (alternate nostril breathing).


Tune in to Tuesday.


30 min

Wander in Peace Wednesday

To really bring mind, nervous system and energy into balance takes time.  So we start again today with Nadi Shodana.


Our second practice is Brahmari, the sound of the bee.  One of the most effective practices at soothing an overactive mind and thoughts.


Wander in peace this Wednesday.


30 min

Turn on Thursday

We lift the energy this Thursday with a more activating energizing pranayama - Surya Bhedana - sun channel piercing.


Too much energy can be a bad thing though.  So we balance it with the one that cools Sitali.


Turn on Thursday.


CONTRAINDICATIONS:  If you are pregnant or on your cycle, change Surya Bhedana to Chandra Bhedana.


30 min

That Friday Feeling

Friday is a day to be energized and we continue the uplifting, activating work with Surya Bhedana, building on the day before.


To level things out today we use Sitkari, another calming, cooling practice.


That Friday Feeling.


CONTRAINDICATIONS:  If you are pregnant or on your cycle change Surya Bhedana to Chandra Bhedana.


30 min

Soothing Saturday

Saturday is a day to let go of the week, rebuild and replenish.  We do this by working with Chandra Bhedana - Moon Channel Piercing.

The session is completed with Brahmari, for a quiet mind and a weekend of being present.

Soothing Saturday.
30 min

Settle into Sunday

This Sunday practice continues the soothing, settling work of the weekend practices.  Recharging us for the week ahead. Feel ready and rested.


First is Ujjayi, followed by Chandra Bhedana.


Settle into Sunday