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.

13 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

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
pranayama

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. 

337 Classes

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

20 Minute Pigeon

Take 20 minutes for yourself and do some nice hip-openers, yogi!

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

20 Minute Plank

In the next 20 minutes, You are going to become intimately connected with your core. Thank you static holds!

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

Let's Yoga

This 30-minute class offers you a little bit of everything necessary to maintain strength, flexibility, and sanity on those days your don’t have much time to move.

45 min
Daniel scott yoga

Happy Hour: Child’s Pose

This 45-minute “Happy Hour” focused on moving into and out of Child’s Pose with slow grace, controlled strength, and enjoyably slow precision. Happy hour of online yoga the best happy hour you can get.

20 min

Yoga 15: Post-Workout Maintenence

Do you run, cycle, or do anything else besides yoga? Take 15 minutes after every workout to maintain that flexibility you work so hard to create.

30 min
Daniel scott yoga

Halftime: Strengthening

This is a 30-minute class designed to help you build strength in your yoga and movement practice. Try it out once a week!

30 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Front and Back, Side to Side

A thirty minute flow where you will be moving in all directions. Have fun while building up strength and body awareness.
45 min
Daniel scott yoga

Go With the Flow: Cosmic Egg

Don't check out during yoga, check in with your body's full movement potential! This session is built around moving into, arriving, and flowing our from Cosmic Egg. Harder than you think!

30 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Go With the Flow 30: No Warriors, No Dogs

For the next 30 minutes, we're going to do yoga. Would you believe we won't do one warrior pose or even a single downward facing dog? Join in on the fun!

45 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Happy Hour: Pigeon Pose

This 45-minute “Happy Hour” gives you plenty of time to move towards, release into, and explore awareness around Pidgeon Pose. Perfect for tight hip days.

45 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Happy Hour: Garudasana / Gomukasana

This 45-minute “Happy Hour” is a tension-releasing blend of shoulder and hip openers built around the timeless marriage of the Eagle and the Cow.

20 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Yoga 20: Stand Tall

For the next 20 minutes, you're going to work on standing postures and balance poses. Your legs, feet, and hips will thank you!
30 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Halftime: Seated

This 30-minute class is composed mainly of seated postures and is designed to help you open up twists, forward folds, back, and hips.
20 min

Yoga 20: Stand Tall 2

For the next 20 minutes, you're invited to do even more work on standing postures and balance poses. Stand tall, intrepid yogi!
20 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Skandasana Tune-Up

Want to play around with some lateral hip-openers while crawling around on your mat? This 20-minute session is perfect for you.
45 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Low and Slow

This 45-minute “Power Hour” stays low to the ground, moves slowly to build strength, and flows with intention throughout your whole body. We are going to go with the flow and see where the practice takes us today.
45 min
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Slow Strength

Fast is easy. Slow is not. Build strength through slow movements in this 45-, minute "Power Hour" and learn to move into postures, not through them!
20 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studion in Uppsala sweden

Back Body Strengthening

Looking to deepen your back flexibility and strength? This 20-minute flow will arm you with the ability to explore your range of motion.
45 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studion in Uppsala sweden

Just Want to Move

For the next 45 minutes, we're going to do yoga. This class offers you a little bit o’ everything necessary to maintain strength, flexibility, and sanity.
45 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Strong Flow

Looking to build strength?

This 45-minute class moves to build strength and flows with intention throughout your whole body. Get ready to feel strong!

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

Halftime: Winding Down

After a long day, who wants to spend an hour sweating and breathing hard? This 30-minute flow will help you wind down and relax.