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
Existen días en los que no podemos dedircarle mucho tiempo a nuestra práctica de yoga. Esta sencilla rutina de tan sólo 20 minutos

Flow de la Mañana

Existen días en los que no podemos dedircarle mucho tiempo a nuestra práctica de yoga. Esta sencilla rutina de tan sólo 20 minutos, te ayudará a mantener tu cuerpo en forma, a combatir el sedentarismo, a aumentar tu nivel de energía y a estar mucho más conectado contigo mismo y de muy buen humor. 
15 min
Ladder fit flow yoga amaranta auigular

Desenrolla tu Cuerpo

A veces sólo necesitamos una práctica suave sentadospara estirar el cuerpo. En esta práctica solamente realizaremos posturas sentadas que calman el cerebro y ayudan a aliviar el estrés y la depresión leve.

Estiran la columna vertebral y los hombros. Estimulan el hígado, los riñones, los ovarios, el útero y mejoran la digestión. Además alivian el dolor de cabeza y la ansiedad y reduce la fatiga.

15 min
core yoga

Abdomen Fuerte

En esta clase vamos a realizar pequeños y simples ejercicios para trabajar el abdomen. Los abdominales son un grupo muscular que se encuentra en la zona media del cuerpo y que condiciona gran parte de nuestros movimientos. Trabajar esta zona beneficia al resto del cuerpo y mejora, por ejemplo, nuestra postura corporal, también ayuda a prevenir lesiones, dolores y molestias. En la práctica de yoga, el abdomen juega una parte muy importante mejorando nuestro balance, fuerza y postura para ejecutar la mayoría de las posturas.
5 min
Yoga challenge strength yoga Lizette pompa

Plank Tutorial

Take five minutes to understand what the body needs to do to find a stable plank pose. Learn how to use your shoulders, legs, pelvis, and core to keep everything in place and find you new plank.

10 min
Yoga challenge strength yoga Lizette pompa

Strong Hips

During the next ten minutes, we are going to work on our hip and pelvic area. Strengthen your hips while you mindfully move through some circles. You will not just feel your hips, but also your glutes and all this will help your hips and pelvis to find stability and strength.
5 min
Yoga challenge strength yoga Lizette pompa

Legs on Fire

All it takes is five minutes to get your legs burning. We move through two different drills that will leave your legs feeling alive. You just need your yoga mat and a block. Are you ready?

50 min
yoga therapy

Yoga For Runners

Specially designed to help runners. It will increase your suppleness, stretching overworked muscles, decompressing the spine and relieving tension in sore trouble spots.

Greater range of motion and awareness in your body will help your recovery time and your performance when you continue running.  

We work through the hamstrings, calves, quads, hips, spine, and ankles.

30 min
warrior 3 yoga

Get Dynamic

Before starting on the mat, it's good to examine what the motivation or the intention for your yoga practice is.

This sequence is good for those who want to develop physical stamina and strength on their yoga path. It’s a dynamic but yet easy class with a strong foundation.

Come and join me on the mat!

45 min
Vinay jesta yoga yin for hips

Earth Element

In this vinyasa practice, we will be focusing on grounding effect by building strength in the lower body by holding standing and balancing postures focusing on our connection to the earth and being aware of our connection to the earth through our feet. It’s a great practice to build strength through the legs, the pelvic floor and feeling grounded by the end of it, when we are grounded in our body we can stand tall and firm and feel emotionally strong and grounded as well and then incorporate  these qualities into the parts of our life where we may need it. Enjoy your practice!

50 min
Vinay jesta yoga five elements

Water Element

In this vinyasa practice, we will focus on building fluidity in the hips to be able to flow and adapt through our practice just like water. working our way through creating space around the hip joint and building both active and passive flexibility through the hips, working mainly on external rotation of the hips letting go of any tension through the groin area and the inner thighs which allows us to move freely in our daily life and helping us to find ease in seated positions. Allowing us to embody the qualities of being able to adapt, be gentle and fluid in areas of life that we may need. Enjoy your practice!

30 min
ashtanga yoga Sofia Soori Yogateket Uppsala

The Finishing Sequence

We go through what we have done so far and add on the finishing sequence. The finishing sequence in Ashtanga yoga starts with some basic back bending and inversions, all to prepare for the rest, Savasana, which is the last asana of the Ashtanga sequence.

The finishing sequence rounds off each and every Ashtanga Vinyasa practice. 16 Asanas are practiced systematically and give a harmonious flow of energy.

45 min
Padanghustasana ashtanga yoga

Complete All the Standing Postures

In this class, we are now focusing on creating more flow in the transitions in between postures and go a bit further in the standing sequence reaching the balancing postures. Like always we warm up the body with a few Sun Salutations.

5 min
ashtanga yoga Sofia Soori Yogateket Uppsala

Welcome To this Course!

A short talk about the program from Sofia, She talks about what Ashtanga yoga means to her and gives you tips and suggestions on how to approach the program and your practice.

There will be 1 theory lesson and 2 practice classes each week. Preferably you do the practice classes twice each week so that you stand on your physical yoga mat 4 times a week! 
10 min
ashtanga yoga Sofia Soori Yogateket

My Best Advice to You Dear Yogi

You have reached the end of this course, great job!

In this clip, you’ll find Sofia’s best advice on how to keep the practice going regularly and keep learning.

Practice practice practice!
30 min
Warrior one

Sun Salutation B

In this class we focus on Sun Salutation B which consists of 17 movements also called vinyasas (movement synchronized with breath). After that, we look at the first standing postures of the Ashtanga sequence.
10 min
Namaste Sofia Soori

Opening and Closing Mantra

We look at the meaning and pronunciation of the opening mantra and the closing mantra in Ashtanga yoga. We sing it together and with call and response.

The opening chant teaches us about gratefulness, and the closing chant is a mantra about peace (Shanti). 
10 min
Half lotus Yoga

Ashtanga Yoga

In this class, you learn what Ashtanga Vinyasa yoga is, the tools we use to find meditation in the asana practice and the benefits of the practice itself. You will also learn some of the background and history of Ashtanga yoga, and the philosophical part of yoga, about the eight limbs path.
20 min
Upward facing dog ashtanga yoga

Ujjayi meets Sun Salutation A

What is Ujjayi and why do we breathe with sound during our physical practice of yoga?
In this first practice video, we step back to the basics, to learn the first part of the Ashtanga yoga sequence which is the Sun Salutation.
30 min
Yoga ashtanga at yogateket

Let's Start with Some Seated Postures!

More than half-way into the course! We have now set a good base to stand on and are ready to go into the seated postures, which comes after we have completed the standing sequence. 

Sofia gives you the modifications you need, but since forward folds are not the easiest to do for everyone you can always use your imagination if the posture doesn’t feel right for you. Sit on a pillow or roll in a mat under your knees, etc. Use the tools you need to modify the practice to your body.
45 min
Ashtanga yoga extended

Standing and Seated Postures

Now we are ready to move forward, and that means we have gone through the postures of the standing and the first part of the seated poses. Now let’s put them together and find a flow to find the paste of the practice.

45 min
ashtanga-yoga inpence east stretch

The Last Part Of the Seated Postures

Good job! You have reached the last week of this program. In this practice lesson, we will take a look at the last part of the seated postures up to the one called Upavista Konasana. 

These postures are more advanced. Don’t push yourself into poses your body is not ready to do. Remember to be non-violent towards yourself.