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 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

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.

361 Classes

15 min

Posturas de Suelo - Flexiones

En este vídeo se incluyen 2 posturas de flexion del tronco hacia delante:

  • Ardha Baddha Padma Paschimottanasana

Ardha: media; Baddha: atado; Padma: flor de loto; Paschima: parte posterior del cuerpo; Uttana: estiramiento intenso; Asana: postura

Número de respiraciones: 5 en cada lado

Dristhi: punta de la nariz

Posibles riesgos: lumbares, rodilla de la pierna doblada, isquiotibial de la pierna estirada

Dado que esta postura implica un medio loto, es posible que los principiantes y aquellas personas con lesiones en la rodilla o en la cadera, tengan dificultad para hacerla. Las variaciones de la misma, el uso de correas y de bloques y una práctica calmada pueden ayudar a construir la postura.

  • Triang Mukha Eka Pada Paschimottanasana

Triang: tres partes; Mukha: cara; Eka: uno; Pada: pie; Paschima: estiramiento intenso; Asana: postura

Número de respiraciones: 5 en cada lado

Dristhi: punta de la nariz

Posibles riesgos: lumbares, rodilla de la pierna doblada, isquiotibial de la pierna estirada.

Ante cualquier molestia en la rodilla, cadera, tobillo o empeine de la pierna doblada, es recomendable colocar un apoyo (una manta, por ejemplo) en el isquión de la pierna estirada.


5 min


Nava: barco; Asana: postura

Número de respiraciones: 5 en cada repetición (esta postura se hace 5 veces)

Dristhi: dedos de los pies

Posibles riesgos: lumbares e ingles

Navasana es la postura que todo el mundo quiere saltarse o en la que se acortan las respiraciones para acabar cuanto antes. Por eso mismo, Navasana es una buena oportunidad para vencer al sabotaje mental que siempre le acompaña. No luches contra ella sino todo lo contrario; hazte su amigo y disfrutad juntos.

Dobla las rodillas si lo necesitas pero mantén la columna larga y el abdomen activo. Encuentra el equilibrio sobre los isquiones. Relaja la cara, la mandíbula y el paladar. ¡Y sonríe!

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

Posturas Finales Para Principiantes

Los principiantes realizarán sólo 4 posturas finales: Padmasana, Yoga Mudra, Padmasana con respiración Ujjayy y Savasana. Las posturas se mantienen más respiraciones que el resto de posturas de la serie.

  • Padmasana

Padma: flor de loto; Asana: postura

Número de respiraciones: 10

Dristhi: punta de la nariz

Posibles riesgos: rodillas

Si la posición de loto no es una opción para el practicante, es posible hacerla con las piernas cruzadas y poco a poco ir introduciendo el medio loto.

  • Yoga Mudra

Número de respiraciones: 10

Dristhi: punta de la nariz o entrecejo

Si todavía el loto no es posible, los brazos estarán en la espalda pero se sujetarán los codos opuestos y no los pies.

  • Padmasana con respiración Ujjayi

Número de respiraciones: 10

Dristhi: punta de la nariz

Requiere la activación de Jalandhara Bandha. Las manos se colocan en las rodillas en Jnana Mudra (los dedos índice y pulgar se tocan, y los otros 3 dedos están estirados).

  • Savasana

Pattabhi Jois decía que Savasana es la postura más difícil de todas. La intención de esta postura es encontrar el equilibrio perfecto y la ecuanimidad entre estar presente y completamente relajado al mismo tiempo. Es recomendable, estar en Savasana al menos 10 minutos.

10 min

Vinyasa, Dristhi y Bandha

En Ashtanga hay tres elementos fundamentales que se mantienen durante toda la práctica, independientemente de la experiencia del practicante. Estos elementos son: Vinyasa, Dristhi y Bandha. Descubre qué son y por qué son importantes.  
5 min
Yoga teacher performing yoga posture on green yoga mat on white background

Los 8 Miembros del Yoga

El yoga se divide tradicionalmente en 8 miembros o aspectos y eso es precisamente lo que significa Ashtanga (Asta: ocho; Anga. miembro). Estos, a su vez, pueden dividirse en 3 grupos:

  • Yama y Niyama son disciplinas éticas sociales e individuales

  • Asana, Pranayama y Pratyahara son aspectos que conducen a la evolución del individuo

  • Dharana, Dhyana y Samadhi son los efectos del yoga, que proporcionan la experiencia de la visión del alma, si bien no forman parte, como tales, de la práctica del yoga

5 min


En la práctica de Ashtanga se entonan dos mantras, uno al principio y otro al final. Es recomendable que el practicante se aprenda ambos aunque no es obligatorio.

Mantra de apertura:


vande gurūṇāṃ caraṇāravinde

sandarśita svātma sukhāva bodhe

niḥśreyase jāngalikāyamāne

saṃsāra hālāhala mohaśāntyai

ābāhu puruṣākāraṃ

śaṇkha cakrāsi dhāriṇam

sahasra śirasaṃ śvetaṃ

praṇamāmi patañjalim



Rezo a los pies de loto del gurú supremo

Que enseña su saber, despertando la gran alegría del ser revelado

Que actúa como chamán de la selva

Capaz de eliminar la decepción del veneno de una existencia condicionada.

Ante Patanjali, encarnación de Adisesa, que con su color blanco,

Mil cabezas radiantes (en su forma de serpiente divina, Ananta)

y su aspecto humano a partir de los hombros empuña la espada de la discriminación

junto a una rueda de fuego que simboliza el tiempo infinito y una caracola que

representa para él el sonido divino,

me postro,


Mantra de cierre (Mangala Mantra):


svasti prajābhyaḥ


nyāyyena mārgeṇa

mahīṃ mahīśāḥ


śubhamastu nityaṃ

lokāḥ samastāḥ

sukhino bhavantu


śāntiḥ śāntiḥ śāntiḥ


Pueda la prosperidad ser glorificada

Puedan los administradores regir el mundo con ley y justicia

Puedan todas las cosas sagradas ser protegidas

y pueda ser la gente del mundo ser próspera y feliz


paz paz paz

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

Yin Yoga Caderas

Práctica de Yin Yoga centrada en la apertura de las caderas. Unas caderas flexibles facilitan muchas posturas, pues las caderas unen el tren superior e inferior del cuerpo.

Siéntete libre de mantener las posturas más o menos tiempo (de 3 minutos en adelante). Evita el dolor físico y emocional. Respira profundamente, practica sin expectativas y disfruta de tu práctica.

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

Yin Yoga Espalda

Clase de Yin Yoga centrada en la apertura de los hombros. Unos hombros flexibles y abiertos facilitan las extensiones hacia atrás y las torsiones.

Siéntete libre de mantener las posturas más o menos tiempo (de 3 minutos en adelante). Evita el dolor físico y emocional. Respira profundamente, practica sin expectativas y disfruta de tu práctica.

5 min

¿Qué es Ashtanga Yoga?

Breve introducción sobre cómo nace este estilo de Yoga practicado hoy en todo el mundo.

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

¿Qué es el estilo Mysore?

La manera de practicar Ashtanga es particular y recibe el nombre de estilo Mysore. Mysore es la localidad india en la que nació el Ashtanga.

35 min

Posturas de Pie Primera Serie de Ashtanga

Las series de Ashtanga son series cerradas: las posturas se practican siempre en el mismo orden porque cada una de ellas te prepara física y mentalmente para la siguiente.

En este vídeo se practican todas las posturas de pie de la Primera Serie, desde Samasthitih hasta Virabhadrasana B. Además, se entona el mantra de apertura.

Recuerda activar bandhas, mantener un dristhi firme pero suave y una respiración fluida, estable y consciente

¡Buena práctica!

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

Beat the Monday Blues

The first breathing 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
Yoga teacher performing yoga posture on green yoga mat on white background

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

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
Yoga practice at Yogateket with guy

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

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

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 pranayama, for a quiet mind and a weekend of being present.

Soothing Saturday.
30 min
Yoga teacher performing yoga posture on green yoga mat on white background

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

10 min


Watch this video before beginning. It describes the structure of the programme and what we will be doing.  If you are unsure of the techniques there is a brief overview of the techniques involved.

Each class will use two pranayamas (breath techniques) designed to have a different energetic, physical and psychological effect depending on the day of the week. Ending with a good savasana, giving the practices time to digest and absorb.

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

20 min

Freeing the Breath

This first class focuses mainly on simple movements.  Which movements correspond with the inhale and which movements correspond with the exhale.  And some stretches to help free the breath. Good posture and proper use of the body are key to an optimum breath.

We finish by beginning our relationship to our own breath, just simply trying to feel it and get in touch with this most vital process.

Free your breath!

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

Belly Breathing

We are often given the instruction to breathe into our bellies. Why and what does this mean?

If we can breathe with this expansion of the belly, it means we are relaxed around the abdomen, not holding emotional history. It means our diaphragm is moving freely, causing pressure on the abdominal organs and creating this bulge.

Free your belly!