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

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!

15 min

Use the Earth

This class starts with simple movements, designed with the breath and loosening restrictions around the breath.

Then we move to breathe on the floor lying on our stomachs.  We emphasize breathing into the stomach, using the ground to feel the pressure of the expansion.

Excellent for anxiety!

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

Putting it Together

Developing the work we have started so far, we move between breathing on our backs and then our bellies and then child’s pose.  Although the posture changes the aim is the same, freeing our abdomen, letting go of emotional history.

Letting go!

15 min

Exhale Excellence

A good exhalation has such importance for our health and our mental well being.  After starting with some simple movement we begin to work with exhaling and relaxed pausing of the breath.

Exhale excellence!

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

A Perfect Pause

Pausing the breath and increasing our tolerance to carbon dioxide is a great way to increase holistic health.  We begin to experiment with getting used to holding the breath.

A perfect pause!

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


Freediving is another discipline where optimal breathing capacity is essential.  We use some techniques taken from this. Simple stretches with the breath held designed to increase movement and elasticity around the rib cage.


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

Diving Free

Continuing the work from yesterday we repeat the same stretches but now with the breath held after an exhale.  This helps to reduce our residual volume, essentially how effectively we can exhale completely.

Diving free.

15 min
Yoga practice at Yogateket with guy

Three-Part Breath

A little bit of movement warms us up for the seated posture and trying to work on the three-part breath. First into the belly, then filling the side body and finally topping it off in the upper part of the chest and back.

Three-Part Breathing.

20 min

Mountain Climber

This class is sure to get your heart pumping!  Mountain climber is a great circuit to build power and strength in your lower body. The exercises in this class should get a good sweat going and a consistent repeat of this one will have you bounding up mountains in no time. Pay attention to the alignment of your feet on this one as that is where your power starts.

15 min
Yoga practice at Yogateket with guy

Now We’re Breathing

The three-part breath is the way to a really full and complete breath.  We now combine this with pausing the breath both after the inhale and the exhale.  This is excellent work in developing your best natural breath.

Now we’re breathing!

15 min
bridge pose

Digestive Health

This class starts with some simple stretches lying down.

Digestive health is also key for good natural breath, the abdominal cavity and the chest cavity have an intimate relationship.  Yoga has long known this and along with breathing exercises, there are techniques for digestive health. We will try a simplified version of one of them - Uddiyana Bandha Kriya.

Digestive health.

15 min
Yoga practice at Yogateket with guy

Digestive Fire

Every action in yoga has a counter action.  Yesterday we were trying to compress our internal organs, today we try to give them space.  This is a simplified version of a traditional technique called - Agni Sara. Which is supposed to stimulate the digestive fire.

Digestive Fire.

15 min
Yoga practice at Yogateket with guy

Pelvic Floor?

Are you used to working with your pelvic floor or what is called Bandhas in yogic language? If yes, great.  If no, now is the time to start. Being connected to the pelvic floor is crucial for core stability and good breath. We introduce a technique to try to feel it.

Come on pelvic floor!

15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana

Find the Rhythm

The exhalation has more of a connection to the calming part of the nervous system, while the inhalation is more connected to the stimulating part of the nervous system. By extending the exhale we get a short cut method to calm the nervous system.

Find the rhythm!

15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana

Extend the Breath

It’s the same technique as yesterday, working on the ration of an exhalation double the length of the inhalation.  Now we try to extend the length of the breaths, the longer the breath the fewer breaths we need.

Extend the Breath!

15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana

To Balance

We have done a lot to prepare ourselves in the best possible way for a healthy breath.  Both with movement and working with the breath more directly. A healthy foundation has been laid.

Today's technique is Alternate Nostril Breathing coming more from classical pranayama.  It is designed to balance energy, the brain, and the nervous system.

To balance!

15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana


The last classes have more time in the seated posture, we start this one with some simple stretches lying down, to relieve sitting tension.

The main focus today is a pranayama breath called Ujjayi which translates as victorious.


15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana

Learn How to Lengthen

Continuing the work with Ujjayi, we introduce breathing with sound.  This technique requires slightly restricted the flow of air in the throat and allows to lengthen the inhale and exhale more and more.

Learn how to lengthen!

15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana


Beginning with some movement and then introducing another new pranayama technique.  Sitali, the one that cools. This is one of the most therapeutic breathing techniques within pranayama and helpful in removing excess acidity from the body.


15 min
Yoga practice at Yogateket with Guy Powiecki sitting in Padmasana

Shining Skull

Another class, another new technique. This one is called Kapalbhati which translates as shining skull. A host of benefits for the lungs and the lymphatic system. It can take time to master but we introduce it in an accessible way.

Shine your Skull!