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

10 min
Breathing exercises

Simple Breathing Practice

Suitable for everyone. Use this class to begin your relationship with your breath.

We are going to start with laying down for simple pranayama breathing. Before the closing of this pranayama class with a seated practice.

10 min
ashtanga yoga Sofia Soori Yogateket Uppsala

A Healthy Relationship with the World.

The yoga guidelines for a healthy relationship with the world. Eight-limbed path.  In this yoga philosophy class, we look at the first step in the eight-limbed path, called Yama. We go into detail to see the 5 practices of Yama: Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha.


These observances help us to “right way of living” so that we can feel good walking on this earth and feel that wholeness, of the union, of yoga.

10 min
Sofia Soori Ashtanga yoga

Build Self-discipline and Inner Strength

This theory lesson Sofia takes you through the second limb in the Ashtanga tree, which is called Niyama. Niyama teaches us 5 internal practices which help us with self-discipline to progress along the path of yoga. 
35 min
Catalina palma yoga español

Principiantes

Una secuencia ligera para familiarizarse con las posturas y el cuerpo, empezando con gato y vaca para ir encontrando movilidad en la espalda y siguiendo con posturas tradicionales y regulares en la práctica de yoga. Haremos medio chaturanga repetitivamente para ir encontrando la fuerza en los brazos y cuerpo. Una práctica algo lenta y dedicada para todo el cuerpo y a la vez relajando la mente, las posturas serán repetitivas para luego quitar la mirada a la pantalla y seguir el movimiento en el cuerpo.


5 min
Pranayama  with guy

What is Pranayama?

A short five minute talk about what pranayama is and how does it work.


35 min
Catalina palma yoga español

Movimiento de Espalda

Esta práctica es para estirar y fortalecer los lumbares y tener contacto con la columna vertebral. Si pasas mucho tiempo sentado y muchas horas de pie, haz esta práctica para darle amor a esa espalda. Los movimientos de espalda nos dan energía y vitalidad. Haremos posturas como la luna para ir moviendo la espalda de lado a lado, siguiendo con posturas como cobra para fortalecer lumbares y masajear los órganos internos del abdomen. Los movimientos de la columna nos ayudan a tener una espalda sana y desbloquear tensiones.

Una práctica para principiante repetitivamente.





10 min
Ashtanga vinyasa yoga fundamentals twist

Pre Surf Yoga Class

Sofia has been wave surfing for 9 years and knows how important it is to warm up the body before jumping into the ocean to surf. This is a short sequence of postures and movements to help you warm up the key muscles you use while surfing.


20 min
vinay

Root Chakra Meditation

In this Meditation practice, we will focus on stimulating the Root chakra or focusing on the qualities of the muladhara chakra that we may want to embody in our day to day life. It's the first chakra(energy center) and is associated with qualities of grounding and being fully content and feeling secure with one's own self. By the end of the practice, you should feel calm, centered and relaxed. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully. Enjoy your practice!


20 min
easy pose yoga

Sacral Chakra Meditation

In this Meditation practice, we will focus on stimulating the Sacral chakra or focusing on the qualities of the swadhisthana chakra that we may want to embody in our day to day life, It's the Second chakra(energy center) and is associated with creativity, adaptability, and joy. You should feel relaxed, centered and calm by the end of the practice. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully.


Enjoy your practice!


20 min
easy pose yoga

Ajna/Third Eye Meditation

In this Meditation practice, we will focus on stimulating the qualities of the Ajna chakra that we may want to embody in our day to day life. It's the sixth chakra (energy center) and is associated with our insight, intuition, and ability to see beyond what we can see with our naked eye. By the end of the practice, you should feel calm, centered, relaxed. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully.

Enjoy your practice!

15 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Six Movements of The Spine

A short easy practice designed to limber the back. Here we take the spine through its six main movements: Flexion, Extension, Rotation right and left, Lateral flexion right and left.


We begin sitting, move to all fours and end standing, enjoying the different ranges of movement offered in each position.


This is an excellent practice for first thing in the morning.


5 min
Yoga teacher performing yoga posture on green yoga mat on white background

Intro to The Yoga Sutras of Patanjali

A brief overview of the yoga sutras, and of Shruti Parampara, the traditional method of learning to chant the yoga sutras.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Chapter One (Samadhi Pada) Sutras 1, 2 and 3

The start of the yoga sutras grabs our attention and appeals to our sense of urgency. Now is the time to start to calm and quiet the mind. These first three sutras set the intention for the rest of the book.


Patanjali starts with a clear description of what yoga is and what happens when we practice yoga.  The third sutra also begins the important process of self-inquiry which will lead to an appreciation of our true nature.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Chapter Two (Sadhana Pada) Sutra 1

Chapter two begins with a description of Kriya yoga, the yoga of action. An active path for us to engage with, in order to move closer to yoga. Patanjali suggests three practices and how we practice them: discipline, study, and surrender into the unknown.


5 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Chapter Two (Sadhana Pada) Sutra 16 - 17

One of the reasons the Yoga Sutras of Patanjali continue to resonate is because they ask questions which continue to be relevant. These two sutras come back to the essential essence of the purpose of yoga.


Why do we practice? To avoid future suffering. What causes suffering? Confusion between what is real and what is not.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Chapter Two (Sadhana Pada) Sutra 29

Patanjali has different methods for calming the mind and different paths to suit each individual. In this sutra, we get a description of classical ashtanga yoga (eight limbs). These are the eight parts which make up a full yoga practice. Each part or limb requires sustained practice, this sutra lists the limbs, the interpretation offers a little description of each limb and how to practice them.


10 min
Yoga teacher performing yoga posture on green yoga mat on white background

Chapter Two (Sadhana Pada) Sutra 30-31

These subsequent sutras expand in detail on the first limb of ashtanga yoga; explaining and describing the yamas, the universal principles about how we can interact in the universe in such a way as to promote yoga. Each Yama is discussed briefly and suggestions about how we can apply them to our everyday lives are made. In sutra 31 Patanjali emphasizes the importance of this first limb.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Chapter Two (Sadhana Pada) Sutra 32

The second limb of ashtanga yoga are the niyamas. These are the personal principles which guide us in our yoga practice. We cultivate these five qualities as attitudes towards ourselves: cleanliness, contentment, discipline, study, and surrender. See Sadhana Pada sutra one for a detailed description of the final three niyamas.
5 min
Yoga teacher performing yoga posture on green yoga mat on white background

Chapter Two (Sadhana Pada) Sutra 46

Considering that yoga is now mainly thought of as a physical practice it is interesting that Patanjali has only one sutra which mentions asana (the postures or shapes that we make in the physical discipline of yoga).


In this short teaching, Patanjali suggests that asana should have the dual qualities of strength and ease.


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

Chapter Three (Vibhuti Pada) Sutra 1 + meditation

Chapter three of the yoga sutras of Patanjali moves into more cerebral practices. In this first sutra of Vibhuti pada, there is an exploration of how Patanjali describes concentration (the sixth limb of the ashtanga system).


Concentration is the preliminary practice for meditation. Mediation will evolve naturally out of a sustained practice of concentration.


As well as an interpretation of this sutra a short practice of concentration is offered which will be of particular use for anyone trying to develop a meditation practice.


10 min
Yoga teacher performing yoga posture on green yoga mat on white background

Chapter Four (Kaivalya Pada) Sutra 15

Chapter four of the Yoga Sutras of Patanjali dives deeper into the philosophical implications of living a yogic life. This sutra occurs about halfway through the Kaivalya pada and it asks us to consider the nature of perception, how we all see the world from different perspectives.