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 to 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

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

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. 

319 Classes

50 min

Twisted Plank

Get a full body workout while you move through this Ladder Flow. 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. In this class, we'll "Flip our Dog" or "Wild Thing posture" which is one of my favorite backbends, not only because it looks really elegant and beautiful but because it's a great posture to improve spinal mobility and strengthen the arms. 
60 min

Crunching the Core

Join this 60 min Ladder Flow for the core! As Swami Kriyananda has often said, “that’s where the real spiritual work takes place.” As for the physical core, it’s important to remember that when we talk about core, we’re not just talking about your abs but your back muscles as well. The stronger it is, the less energy and effort you’ll need to put into simple movements, and the more energy you’ll have for your yoga practice.  So get your core stronger and join me on the mat!
45 min
Yoga teacher performing yoga posture on green yoga mat on white background

Legs of Steel

Join this Ladder Fit Flow for the lower body. We'll work a lot with our hips and legs through a beautiful and powerful sequence. 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. Join me on the mat!
30 min
a photo shoot from a online yoga class at yogateket Uppsala

Deep Relaxation Practice

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 intelligence and understanding of the nervous system we can all bring ourselves to deep relaxation.

10 min
a photo shoot from a online yoga class at yogateket Uppsala

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.

30 min

Hands, Wrists, Core

This week we begin to shift the weight into our hands and take flight. In this class, we connect to and bring awareness into the fingers, hands, wrists, arms, shoulders, core and how to pull everything in towards the center. Using therapeutic movements to warm up the wrists, and breath work to connect to your core, this class can be used on its own, or as a warm-up practice to prepare for another arm balancing sequence.

30 min

Crow Pose

Keep working with the wrists, arms, and core while connecting to the inner legs so that you can attempt to take flight in Bakasana, one of the most fundamental arm balances. You already have all the tools you need, so just trust yourself enough to shift the weight forward, think light and happy thoughts and take flight. If you already have a Bakasana practice, this class will allow you to refine it.

30 min

Back to Standing

Giving the wrists a little bit of a break, we return to connecting to the earth through our feet and legs. Warming up with sun salutations, we then move through a strong standing sequence, touch upon some standing balances we have yet to cover, and expand upon the ones that we have. Includes Tree Pose, Warrior III and Half Moon away from the wall. Expand into spaciousness.

30 min

Remain Centred through Twists and Turns

For the last class of this week we come back both to our twisting poses and our hands. Beginning  on our backs, we then move a little to create heat and warm up the spine, which then leads us into a progression of twists. We end with playing around Parsva Bakasana or Side Crow, an arm balance including a twisting element. Please take some time on your own to quieten down and take Savasana after practice.

35 min

Trust the Space

Welcome to week 3, where we revisit and expand on our balancing postures and move towards balancing upside down on our head, and begin to explore how the breath can assist us in creating  an inner balance by working with the two halves of the brain and the nervous system. Includes variations on Extended Side Angle, Tree Pose, Revolved Triangle and Moon Rise.

25 min


This is a short preparatory class and Headstand tutorial. Headstand is often a long journey, and if it feels like too much of a struggle to get yourself up there, most likely we need to remain for a while with the preparatory steps until a sense of lightness begins to present itself in the process. Please practice patience and follow the instructions carefully. Options are given for working around any problems with the neck.

15 min


A short pranayama sequence accessible to anyone for working with balancing the right and left hemispheres of the brain, as well as the sympathetic and the parasympathetic nervous system. This can be used several times a week at any time of the day, on its own or following an asana practice. It is also a good entry for the mind into a seated meditation.

60 min

Bringing it all Together

Congratulations! You have made it to the end of week 3, and hopefully, you have begun to feel a greater sense of grounding and trust in yourself and the space around you on your mat, and possibly in your day to day life. Here we bring everything that has become familiar to you over these weeks together into a longer practice, and we add some new elements so that you can notice how perhaps now you respond a little differently to the unknown.

5 min

Intro talk

This short video should be watched before starting the programme.  It gives general information about the course and what we will do.

It will help you get the most out of the programme and highlights who it is for and who will really benefit.  

Get the most out of the course.

30 min

Our journey starts here

Our journey starts here.  We are feeling into our bodies and starting small in terms of the movements.  Releasing tension from spending too long at a desk or on the computer.We begin to address spinal mobility and strength with accessible exercises.

Part of the practice is learning to relax and let go of muscular tension.

30 min

Physiotherapy movements

A mixture of simple yoga exercises and physiotherapy movements.  All designed to work on the health and strength of the spine.

You will be learning how to articulate the different parts of your back and starting to form a connection to your posture.

30 min

Strong and Stable House

By now you will be becoming familiar with some of the movements and learning more about your own body.This class builds on what we have already been doing and continues the work, in the same way, developing things bit by bit.  

We are building a strong, stable house with our body.