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.


129 Classes

15 min
Sofia Soori yoga at yogateket

Meditation for A Restless Mind

In this 15 min meditation, Sofia introduces you to a seated Sun Salutation and a concentration exercise called focus 12. It is designed to fit a restless mind or a beginner to meditation. 
20 min

Welcome to Your Practice

Today it’s the beginning of the program. Get familiar with your yoga mat and blocks but most importantly with your Ujjayi breath and downward facing dog. Start feeling your body and connect to the new mat space that will transform you during these four weeks.


20 min

Move Into Plank

We keep moving forward. Today’s focus is plank pose which will allow you to connect to your core and set a good base for chaturanga. Start with the same sequence as yesterday adding a few more things here and there to get familiar with the postures.
20 min

Chaturanga Dandasana

After finding plank pose and that core connection we move into chaturanga dandasana which is one of the most demanding postures in a vinyasa practice, so don't be too hard on yourself if your struggling in the beginning. Move with your body and your breath and learn how to modify to adapt the practice to your body.


20 min

Salute the Sun

Today we bring into our practice Sun Salutation B. Move through a very similar flow as the one you have been practicing but bring special attention towards Tadasana. We will work on strengthening our legs and hamstrings. Together we will start with our Sun Salutation A and move on to our Sun Salutation B where we stop in chair pose. Finding our flow in our transitions. 


20 min

Find Your Inner Warrior

Understand how to position yourself in one of the most recurrent postures of a vinyasa practice; warrior ll. This posture may seem easy but doing it correctly requires attention. From where to position your feet to where to find the space for the rest of the body. Come along and find your inner warrior.
20 min
Extended side angle

Let’s Practice

Today we practice. We put together everything we have learned on week one and two and bring it to the mat. Flow through a twenty-minute class all by yourself and put into action you newly gained knowledge. We will not stop in any posture, instead, we will work on our flow. Feel your energy rushing through your body, and connect to your breath!


20 min

Repetition is Key

This is week three, and its time to repeat everything you now know! We go back to week one and review our Ujjayi breath, Downward Facing Dog and that hip hinge we use as we fold forward. Remember that doing something with quality requires repetition and practice, which is the reason why we will do it over and over again!
20 min

Reviewing Plank

Even a tiny little detail matters when it comes down to plank pose. Take the time to pay special attention to it as you move into your twenty-minute practice today. A solid and strong plank will help you a lot as you move into Chaturanga, it all complements each other. We need to work with our entire body in our plank, especially our core. It might feel impossible in the beginning but it will get easier and easier, I promise!


20 min

Chaturanga Dandasana Take Two

Let’s go back to one of the most demanding postures or transitions in class, chaturanga. This posture takes a lot of attention from you and most importantly, it takes lots of repetition. Move mindfully and with consistency, and you will see that the impossible becomes possible. We will break down the postures together and I will guide you on this journey. 
20 min

Stand Strong

Learn how to place your feet during standing postures. Your feet are your base, and a posture starts from the ground up. The stronger and more supported you feel the stronger you will feel as you stand. To understand how to place your legs and feet will make everything in your practice easier. In the end, we will work on our flexibility and relax our body. 
20 min
Camel pose on toes

Move into Backbends

Backbending has a lot of benefits. Learn how to move into your backbends in a safe way protecting your lower spine which is the part that takes most of the pressure during these postures. Move step by step, support your spine and enjoy the benefits. We will use our entire body, work on our flexibility as we at the same time use our strength. 


20 min
yoga workout

Today We Flow

Congratulations! You made it through these four weeks, and now you are ready to continue with your journey. This is just the beginning even if you are not a beginner anymore. Today we flow bringing in everything you have learned during this time. We will use two blocs during this practice. You can always use books or anything you have at home if you don't owe any blocks. 


Get ready to flow and have fun.


20 min
Pranayama

Let Your Breath Free

Inspired by Free Diving, great health benefits for anyone.  Simple stretches are done with the breath held. Increase the elasticity of your rib cage and the expansion of your chest. Improve your breath holding ability.


5 min
21 day meditation challenge

Info Video

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.  


15 min
21 day meditation challenge

Discover Yourself

We discover ourselves by forming a new and inquisitive relationship to our own bodies.  Using the body as a tool to ground the mind in the present.


Examine and investigate your posture by turning the minds inner focus to physical sensation.  A sensation is a great starting place to bring the mind to the here and now, forming a connection to what is really real.


Discover yourself.


15 min
21 day meditation challenge

Make Friends with Your Mind

Noticing your thoughts and working with distraction is a large part of meditation.  The mind does not suddenly stop turning just because we sit on the mat.


The good news is if you can notice thoughts and distraction you are actually meditating.  We learn how to work with thoughts in a positive way and with time make them our friend.


Make friends with your mind.


15 min
21 day meditation challenge

You’re Alive!

We realize that we are a real living organism, full of sensation and vibrancy.  Go deeper into your examination of sensation.


The breath is the tool that we use for investigating sensation in this class.  First following it at the nose, then the chest and finally the abdomen.


You’re Alive!


20 min
21 day meditation challenge

Hearing the Universe

The sound is another important focus for connecting to the present.  If we can simply listen, without labeling sounds, we are observing what is arising in the here and now. Anytime you experience your senses, you are being present. This is where we want to be in today's class.


This brings us into the moment with an open awareness and allows us to explore the senses in another field.


Hearing the universe.


20 min
21 day meditation challenge

Be a Baby

Meditating is a bit like being a baby.  We experience the world of sensation before words. The conceptual mind is the verbalizing mind. A raw sensation is a deeper connection to reality.


We work with the techniques we have already established and spent time with the body and the breath. Together we will find our stillness and our present and stay there. 


Be a Baby.


20 min
21 day meditation challenge

Body Scan

This is the final class in our meditation programme. We will be working on body scanning which can be a useful way of identifying and letting go of tension in areas of the body. Simple and very helpful.


The last session has more time in silence which will give you more freedom to explore your practice. We watch the present moment with soft awareness and from a distance, like watching a wild animal.


Body Scan.