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.

5 Programs

1 week

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 is short beginner 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 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

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

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.

153 Classes

5 min

Crow Pose Tutorial

Is crow pose difficult for you? Maybe you need to try it differently. This tutorial gives you three options for you to try and find which one works for you.
15 min

Wrist and Neck Therapy

If your work involves typing away at a keyboard, even if you do not practice arm balances or handstands, it is important to take care of your wrists, so that tension from them and the lower arms do not travel up into the neck. An efficient warm-up moves us into gentle stretches, with some bonus work for the feet.

10 min

Shoulder Study Break

Whenever we sit at the computer for an extended period of time, be that answering e-mails, planning classes, or writing essays for my studies, I begin to feel tight and constricted across my shoulders and upper back. Here, I share with you my favorite poses to immediately offset the negative effects of desk-time, for any time during the day when you need a bit more space.

25 min

Yin Yang Morning Flow

Because not every morning you feel like doing a full-on practice, this flow will help you wake up your body. Beginning with seated postures, moving into lunges variations, finishing upside down basically covering your whole body. A gentle wake-up yoga class!
20 min

Drop Into Backbends

Want to learn how do "drop backs"? Then this is the class for you. A "drop back" is the transition from standing up to Urdhva Dhanurasana (wheel pose). Place your mat close to a wall and make sure you have warmed up you back before coming into this class to move safely into backbends. 
45 min

Traditional Hatha Class

This is a very traditional Hatha Class. The poses are more static, we hold them for longer. Rather than flowing between poses, we rest between each posture. The purpose is to become more meditative and work on allowing the best flow of energy. Less instruction on the breath and more about observing sensations.

Very relaxing, very calming for the body, brain, and nervous system.
5 min

Kick Up to Handstand Tutorial

This short tutorial gives you a few tips that can make a huge difference as you kick up to a handstand. Learn how to use your bottom leg to help you come up. Feel free to try close to the wall or with a spotter. 
30 min

Yin Hips

Need some time for your hips? Then this short but intense yin class is for you. It's said that we store a lot of emotions in our hips, take 30 minutes to open up and relax this area.
45 min

Lower Body Love

We often think of a vinyasa class having a lot of focus on upper body strength. Well, get ready to bring the attention to your legs. From balancing to strengthening sequences, the next 40 minutes will be all about making your legs shake (in a good way).
20 min

Back to Balance - With Breathing

A mixture of breathing techniques to balance your nervous system, your brain and your energy. Accessible to all.


We start with some grounding breath exercises lying on your back. Then we introduce Nadi Shodana or the Alternate Nostril Breath. This is one of the most fundamental and balancing pranayama techniques.


The class ends with Brahmari (the bee) pranayama, soothing and calming.

35 min

Neutral Strength Flow

Find your new strength by working with a neutral pelvic position, then translate that into the rest of your practice and particularly into chaturanga. Start by finding neutral as you move from an anterior to a posterior pelvis then bring that into your postures through class.
5 min

Take 5 Minutes, Meditate and Breathe

Take 5 minutes, meditate and breathe, that is what it takes some time to get calm, relaxed and grounded.

Sofia is using the focus 12 meditation technique in this short meditation. Come back anytime to get grounded and calm.

Bookmark this class and come back anytime you need a breathing break. 

Rechaka - Puraka

30 min

Halftime: Hips & Hammies

Tight hips & hammies? This flow will help you loosen them up! All you need is 30 minutes to move around different postures focusing on these two areas. 
35 min

Spread Your Yoga Mat

This class is for the busy bodies and minds; sometimes we need some minutes to move and get quiet. This practice will help you release unneeded tension from your body and mind by moving through this subtle, beautiful and introspective practice. Spread your mat and get ready to feel amazing!
25 min

Shoulder Love

This short class is all about getting your shoulders moving in all directions. Move into protraction, retraction, elevation, depression, internal rotation, and external rotation. Having healthy shoulders means being able to move them with awareness through their full range of motion. In other words, get ready to give some love to your shoulders.
30 min

Deep Relaxation

The purpose of this class is real, deep relaxation.  Nourishing your nervous system and replenishing your energy.


We use a mixture of simple meditation and hatha yoga techniques, including some kriyas (which are defined as cleansing exercises - cleansing to the nervous system).


By working with our bodies with an intelligence and understanding of the nervous system we can all bring ourselves to deep relaxation.

10 min

Pincha Mayurasana Tutorial

Do you want to learn to balance on your forearms? This short tutorial will give you some tips and drills to help you get your forearm balances going! 
15 min

Foot & Ankle Therapy

Our feet and lower extremities carry and support us throughout our day. Let’s devote some time returning the favor by strengthening, lengthening and caring for them in return.

20 min

Strengthen into Hanumanasana

In this class, we’ll work through a series of movements to awaken our hamstrings, hip flexors, and quads. From here, we will go step by step until we find our hanumanasana or split pose on the ground. Hanumanasana requires flexibility in both the front and back legs. The front leg involves hamstring suppleness, and the back leg requires openness in the hip flexors. Have fun and join me on the mat!
25 min

Expand into Space

Get right into the practice and keep connecting to your centre through strong standing work. Then use the wall to take some of the wobbliness out of some of the most common balancing postures like Warrior III and Half Moon pose, so that you can focus on extending into the space rather than ‘holding on’ not to fall over.

25 min

Let go of Grasping

We begin to challenge our sense of proprioception by adding a twisting element to standing postures such as Utkatasana, Parsvakonasana and Parivritta Trikonasana. Then come back to the wall and practice extending into a slightly more challenging twisting standing balance. Practicing twisting postures also allows us to keep the muscles around the spine supple and mobile, which is so important for our overall wellbeing.