Level 1

You learn the basics and fundamentals of yoga poses. This includes proper alignment, pranayama breathing techniques and the use of props as a means of assistance. Through a step-by-step practice, you’ll grow confident in your yoga poses. Our level one classes are designed for both beginners and experienced yogis. We recommend that you complement our online classes with studio classes, in order to get hands-on guidance.

3 Programs

4 weeks
Yoga for beginners online

Yoga for Beginners

Yoga for Beginners is accessible for everyone. This program is designed for those who want to start doing yoga and need a bit of guidance before trying their first class.

During the next four weeks, we will look at some of the foundational postures of a vinyasa class such as the downward facing dog, plank, chaturanga, etc. Move through twenty-minute classes where we will stop a little bit here and there for you to understand how to do a posture and still get the time to practice it.

Move at your own pace, take your time and take four weeks to begin your yoga journey. 

2 weeks
Meditation program from Yogateket

Two Week Meditation Program

Guided meditation suitable for beginners and experienced meditators alike.  Begin a meditation practice or deepen an existing one.

Meditation or mindfulness practice can help you improve pretty much every aspect of your life.  By connecting to the present we bring great benefit to our mind and body.

We begin right now, and right where you are.  

2 weeks
Screenshot from an online yoga class at Yogateket Uppsala

An Introduction To Yoga Sutras of Patanjali

Patanjali was an ancient yoga teacher who lived in India around 2500 years ago.

This program is designed to give a taster and overview of some of the essential teachings contained in the four books (or chapters) of the Yoga Sutras of Patanjali; the seminal text on the philosophy and practice of Yoga.

A sutra is a short phrase or teaching. Patanjali did not write the sutras down, they were chanted repeatedly so the students could memorize them.

This program is taught in a traditional approach by chanting the sutras in call and response before an interpretation and translation of the sutra is offered.

128 Classes

5 min
Pranayama practice at Yogateket Uppsala

Sitali Tutorial

The name Sitali means the one that cools. Air is drawn in through the tongue and exhaled out of the nostrils, and this gives a cooling effect.

It is said to remove excess acidity, inflammation, and heat from the body. For those familiar with Ayurveda, it removes excess pita.

It helps with the control of hunger and thirst, bringing a fine calm to the mind.
5 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Brahma Mudra Tutorial

This is a simple practice to relieve tension around the neck, jaw and upper back. It also affects the nerves and muscles of the eyes.

The practice should not be done just mechanically but with full awareness, in this was it also becomes a meditation exercise.

Accessible and therapeutic.
5 min
Pranayama with Guy Powiecki

Chandra Bhedana Pranayama

Chandra means moon, and this is the moon channel activating pranayama. One of the most nourishing, most calming pranayamas there is.

Excellent practice for pregnant women or women on their cycle (done instead of Surya Bhedana).

10 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

StrengthTEN Level1 Day 1

Welcome to day 1.

Today is about creating the support you need for your strength practice. When thinking about upper body strength, we immediately connect it to the hands, and that means your wrists.

Start by working through stretching exercises to warm up your wrists, then move into strengthening drills to help your wrist become stronger when you extend them and put body weight on them.

This is a great way to prepare your hands before you start a yoga practice of a strength session. You want to wrists to be healthy, and it is possible as long as you work with them often and on a right way.

15 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

StrengthTEN Level1 Day 2

Today we bring 2 drills: Scapular push-ups and plank pose.

Scapular pushups strengthen one of the muscles we use when doing plank pose, the serratus anterior. Engaging this muscle allows you to protract your shoulder blades and stabilize them.

Explore the movement of your scapulae looking at all the different actions it can make. Then move onto plank pose while finding the protraction and depression to feel stable and secure there.
10 min
screenshot from online yoga class at Yogateket studio in Uppsala Sweden

StrengthTEN Level1 Day 3

Today is all about chaturanga. Let's put together what we have learned so far stretching and strengthening our writs to then move onto all fours to put pressure onto our hands.

Chaturanga is an incredible pose that builds lots of strength as long as you pay attention to how to do it. Begin by finding your shoulder protraction to then move onto plank pose adding the lowering to chaturanga. 

Get ready to sweat and work hard as we do 3 set of 10 chaturangas.
10 min

StrengthTEN Level1 Day 4

Give your arms a break and bring the attention to your core.

Today we focus on the deepest layer of our core, the Transversus abdominis (TVA). Think of it as a corset, giving you stability and keeping everything in place. The TVA is an essential part of our strength and the first one we want to target as a way to have a strong core.

For this exercise, keep your spine straight and the natural curvature of the lower spine letting the movement come from the legs.

10 min

StrengthTEN Level1 Day 5

Today is about putting together day 1 to 4 into a workout. It's a simple as that.

Start by warming up your wrists because you are going to use them. Then move into ten reps of each drill and repeat it to do three rounds.

5 min

StrengthTEN Level1 Day 6

Welcome to Day 6.

Today we move to shoulder strength and stability with a drill called Turbo Dog. This can be done with knees bent or even knees on the floor.

Turbo dog is excellent for building strength for forearm balancing postures and downward facing dog; it helps you find the scapular protraction creating more stability in your shoulders.

5 min

StrengthTEN Level1 Day 7

Today we move onto the legs with lunge holds.

Short and powerful, this variation focuses on keeping a posterior tilt of the pelvis to stretch the psoas while using the glute and quad to work as we lift the knee off the floor. It provides excellent support to the lower back.

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

StrengthTEN Level1 Day 8

Today we go back to the legs or more specifically to the hip flexors. Ready for a good quad cramp?

The focus is on active lifts, this makes you not only stronger but it will allow you to control your range of motion much better.

5 min

StrengthTEN Level1 Day 9

Today we move back to the core specifically the Transversus abdominis (TVA) with dead bugs.

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. Keep your spine straight and the natural curvature of the lower spine.

Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can, being careful not to arch the back as you do this. Then slowly return to the starting position as you exhale and repeat with the opposite limbs.

The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side.

10 min
Screenshot from an online yoga class at Yogateket Uppsala

StrengthTEN Level1 Day 10

Welcome to day 10!

Today we finish the challenge by putting together day 6 to 9 in a workout. Now it's up to you to continue with your strength journey. You don't need lots of time; you just need consistency.

You did it, great job!

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

Anuloma Viloma or Nadi Shodana

The most appropriate description in English would be alternate nostril breathing. 

Nadi Shodana translates as nerve cleansing, and this gives you an idea of the effects.

This is one of the most classical pranayamas and is used to bring the hemispheres of the brain, the nervous system and the major energy channels (nadis) into balance.

A foundational practice for pranayama.

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

What is Ashtanga yoga?

This video is for you who whats to know what the Ashtanga yoga method is all about and how to recognize it. Take five minutes to learn more about it.
15 min
Yogi is practising yoga on a burgundy coloured yoga mat on white background

To the Point Pranayama Practice

A simple 15-minute pranayama class, accessible for anyone. We begin by developing the connection to the exhale. The most grounding calming part of the breath.

Once connected the traditional pranayama begins with Sitali, calming and soothing.

Calm and connect to your deeper self.

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


Why I put together this program, what you can expect, and how to approach it.

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

Breath and Tadasana

Begin to find your center and to quiet the mind through working with the breath and the most fundamental of all standing postures - Tadasana, Mountain Pose. Even out your breath and set the foundation to remain grounded and stable throughout the program. Equilibrium of breath will translate into the equilibrium of mind. 

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

Connect to your Roots

We spend so much time on our feet throughout the day, and yet this is an area that most of us take for granted and do not pay much attention to until something about it goes wrong.

We hold so much power in our sense of connection to the earth, let's bring some awareness into the feet and how we can move the energy from them up through the legs and establish a strong standing foundation. 

5 min
meditation practice

Information Video

This 21-day meditation is the perfect challenge to give yourself.  Accessible and no experience needed. We start right at the beginning and gradually develop it. Ever thought about meditating, now is the time. Be kind to yourself, meditate for ten minutes a day.

Meditation can help you to concentrate, be present, calm your mind, sleep better, feel better, basically improve every function of how your brain operates.  If the brain and nervous system are happier, this is also great news for the body!

10 min
meditation practice

Day 1 - Your Journey Starts Here!

We start where we are, right at the beginning. Becoming aware of thoughts and trying to follow the breath. This is meditation, just waking up to the present moment.

Your journey starts here!