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

15 min
Jaime white doing pilates

Beginner Mat

This is a great introductory workout if you are new to Pilates. In this class, you will cover some of the beginner exercises that will help you develop core strength and flexibility. Much like Yoga, Pilates is a practice and gets better with time.

25 min
Jaime white doing pilates

Foam Roller Workout

There isn’t just Pilates Mat, there is also Pilates equipment that uses springs for added resistance or assistance. I love mimicking some of the traditional Pilates Reformer work on the foam roller to add a little bit of dynamic and challenge to my practice. This is a great workout for everyone especially those that workout on apparatus.
20 min
Jaime white doing pilates

Lower Body Foam Roller

Need a little recover from too much activity or too little?  Sometimes we need a little self-massage to help facilitate blood flow and open up our lower extremities. Try this if you are stiff from too much sitting or intense exercise. Recover and restore to revitalize.

20 min
Jaime white doing pilates

Upper Body Foam Roller

Spending too much time on the computer or driving?  This is a great active recovery class that will focus on self-massage to increase blood flow and some passive upper body movement to open chest and shoulders. Keep relaxed nasal breathing through this one as our muscles that work with respiration are sometimes closely related to tension.

15 min
Jaime white doing pilates

Side Body Strength and Stretch

Sometimes we need a little more attention to our side bodies. Use this workout to challenge some of your balance, strength, and mobility. I love this workout as a great compliment to yoga. Focus on your alignment as small changes yield big results. It is easy to default into our postural imbalances in our side work but stay with it and you’ll be in for a nice treat.

35 min
gomu arms

Yin Yoga Pies y Manos

Práctica de Yin Yoga centrada en la salud y el cuidado de las manos (dedos, muñecas) y de los pies (dedos, tobillo, empeines).

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.

45 min
Lizard pose

Deporte y Yoga, Una Pareja Feliz

Si eres deportista, esta clase de Vinyasa es para ti. La secuencias de posturas están muy centradas en el estiramiento y la recuperación de los isquiotibiales, una parte del cuerpo que sufre especialmente debido a la práctica de deportes como el atletismo, el ciclismo, el fútbol o el esquí.

¡Date tiempo, ten paciencia, respira profundamente y disfruta del yoga!

35 min
Pigeon pose

Yin Yoga Piernas

Práctica de Yin Yoga centrada en el estiramiento de cuádriceps e isquiotibiales, ideal para deportistas.

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.

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


Clase de Vinyasa centrada en las torsiones. Las torsiones tienen numerosos beneficios tanto físicos como mentales: estimulan el hígado y los riñones, mejoran la digestión, favorecen el rango de movimiento de la caja torácica y la flexibilidad de la columna, abren el cuello y los hombros, son purificantes en todos los sentidos, combaten el estrés y facilitan el equilibrio psíquico.

La manera de practicar este tipo de posturas es siempre el mismo: al inhalar creas extensión en la columna y en el torso, y al exhalar giras y llevas esa extensión hacia atrás. Es muy habitual que la postura se sienta completamente diferente en un lado y en el otro; por lo tanto, no des por hecho nada y entra en cada lado como si fuera la primera vez.

¡Disfruta de las torsiones y recuerda: inhala, alarga; exhala, tuerce!

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

¿Y si me caigo qué pasa?

El equilibrio es complicado. Las posturas de equilibrio son retadoras. Requieren fuerza, no sólo física sino también emocional. La mirada y la respiración tienen mucho que ver con el equilibrio. Tu mirada es tu equilibrio, tu concentración y tu intención, así que utiliza el poder de la mirada para mantenerte en equilibrio de una manera firme pero relajada al mismo tiempo. Y respira, respira profundamente. Una respiración profunda y suave, sin agresividad y sin violencia será la mejor compañera de viaje.

Y sí, puede que te caigas pero ¿sabes?, no pasa nada. Puedes volver a intentarlo una y otra vez, hoy y mañana. Al fin y al cabo, tienes toda la vida para intentarlo.

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

Kumbhaka Pranayama Tutorial

Once we have become familiar with working with our breath and have got used to doing a double length exhale, the next step is to hold our breath.

In pranayama there is a specific way of doing this, to be done with the bandhas.

This short tutorial outlines the basic fundamental points.

15 min
Screenshot from an online yoga class at Yogateket Uppsala

Kumbhaka Pranayama Class

If your exhale is good and you are feeling ready to start working with kumbhaka, this class gives a good start.

Designed for those already familiar with pranayama we introduce breath holding. We will work with the first stage of holding the breath in pranayama so that you can become familiar with it.

15 min

Uddiyana Bandha Kriya Class

Uddiyana Bandha Kriya can take time to master the technique. In this class, we try to simplify it and build up from preparatory stages.

Relaxation is a big part of it and the class is designed to make Uddiyana Bandha Kriya accessible for anyone so you can start receiving its wonderful benefits for body and mind.

CONTRAINDICATIONS:  If you are pregnant or on your cycle do not practice Uddiyana Bandha Kriya.

15 min
Screenshot from an online yoga class at Yogateket Uppsala

Find Your Mula Bandha

Mula Bandha is one of the most fundamental things in physical yoga, both for asana and pranayama.  Though for many of us it is hard to connect to.

Using a number of techniques this class guides you through different ways of trying to find and form a relationship with your mula bandha or pelvic floor.

One of the building blocks of yoga.

15 min
Screenshot from an online yoga class at Yogateket Uppsala

Surya Bhedana Class

Surya Bhedana translates as sun channel piercing.  It is designed to be more activating to our internal energy and starting to have an effect on Kundalini.

Ideally, students will have spent some time practicing the other pranayama techniques to prepare themselves before coming to this one.

The class is completed with some sitali to balance the effects.

CONTRAINDICATIONS:  If you are pregnant or on your cycle do not practice Surya Bhedana.

20 min

How to Camel Pose

This video is all about backbends! Specially camel pose or Ustrasana. This posture can be a very difficult pose for the neck, especially if your shoulders are tight. We'll go step by step and of course, I'll give you some variations and exercises to warm up and strengthen your shoulders and back.
20 min

How to Open Your Hips

Opening your hips it's a very slow and steady process, that's why we have to take it nice and easy. In this class, we'll practice different exercises that will help you to open your hips a little bit more. You'll feel the improvement in your daily yoga practice.
15 min

15-Min Chandra Bhedana

Chandra Bhedana is one of the most nourishing and soothing pranayamas. It translates as moon channel piercing and is more activating to Ida nadi.  The more calming, nourishing part of the body's energy system, our feminine aspect.

Simple practice to do and excellent if you feel stressed, overworked, overstimulated or are having trouble relaxing.

Tune in and chill out.

15 min

Simple Pranayama Class

One of the fundamental parts of pranayama is breathing in certain ratios in relation to the inhale, the exhale and holding the breath. This is designed to have effects on the nervous system and the energetics of our form.

This class helps you get familiar with the foundation, an exhalation double the length of the inhalation.

Great if you are new to pranayama but also a really nice class for anyone just wanting to relax the mind and connect to their inner world.

10 min

How to Standing Splits

This posture might look impossible, but remember that "what goes down, must come up". This is how posture can be described and summed up. Standing split creates a wonderful stretch for all the muscles of the leg and is also a great exercise in balance and since it acts as a mild inversion, improves circulation and strengthen the immune system.
15 min

Strengthen Your Core in 15-Min

If you want to build strength in your yoga practice or in your body, the perfect place to start is the core. I'll give you different exercises that you can add to your daily practice to get stronger from the core.