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.

Whole30 Yoga Practice Program

Week 1

Reverse half moon with Lizette Pompa

A Well Rounded Class

A well rounded class - Starting in sukhasana (easy pose), forward fold, and continue working through the body at a steady pace. 

Yin Yang Morning Flow

Because not every morning you feel like doing a full-on practice, this flow will help you wake up your body. Beginning with seated postures, moving into lunges variations, finishing upside down basically covering your whole body. A gentle wake-up yoga class!
Yogi is practising yoga on a blue yoga mat on white background


Too many thoughts and worries and too much information can make us feel heavy and cloud our minds. This is a short sequence devoted to the element of air to invigorate and en-lighten us.

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

Loving Kindness Meditation

A 20 minute long "Metta Bhavana" meditation where we use words, images, and feelings to evoke a lovingkindness, friendliness and good will toward oneself and others.

Open you mind and you heart and get ready to cultivate love.

screenshot from online yoga class with Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Halftime: Winding Down

After a long day, who wants to spend an hour sweating and breathing hard? This 30-minute flow will help you wind down and relax.
a photo shoot from a online yoga class at yogateket Uppsala

Twist to Release

This class focuses on the spine, specifically in the thoracic area. Use the next 45 minutes to explore movements through the middle back such as twisting, opening and closing the chest and side bend while keeping the lower back (lumbar spine) in place.

Get ready to release your spine and feel a lot lighter after class.

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.

Week 2

Let's Begin

Today is day one of our strength yoga challenge and we start our first yoga workout with arms and core. Begin to experiment and modify to fit where your body is today, remember that you have three more weeks ahead of you so use your body in a smart way. You can do this; we are together all the way through.
screenshot from online yoga class with yoga teacher Daniel Scott at Yogateket yoga studio in Uppsala Sweden

Yoga 20: Stand Tall

For the next 20 minutes, you're going to work on standing postures and balance poses. Your legs, feet, and hips will thank you!
Pranayama practice at Yogateket

Yoga for the Face

There are 43 muscles in the face, it’s a lot.  In this short class, you will release tension from the face and the neck.  This brings psychological benefit and also helps to keep the face vibrant and young.

The face, jaw, and neck are parts of the body that hold a lot of tension and learning to release and relax them can have great benefits. The techniques of Simha Mudra, Jiva Bandha, and Brahma Mudra are introduced.

We work all the other muscles of the body in yoga, why not the face?

screenshot from online yoga class with lauren matters at Yogateket yoga studio in Uppsala sweden

Lean Back and Relax: Passive Backbends

We must create space before moving in. This flow allows us to explore how depth can only come from relaxation and openness. Find ease in making your backbends more spacious. 
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Any Time Flow

Full body practice under 40 minutes. Warm up with wrist stretches and core work to continue with Sun Salutations to open up the body for the rest of your practice. This is the perfect yoga for beginners online "any time flow" .


The element of ether carries sound and connects us to speaking our truth. A short practice for when you are feeling somehow unable to communicate, be that through speech, writing or other forms of expression. 

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.

Week 3

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

Easy Flow

Easy flow is the ideal class for those days when you need gentle flow. Give yourself time to open up your body and use a pair of blocks to access your spine slowly. 

Spread Your Yoga Mat

This class is for the busy bodies and minds; sometimes we need some minutes to move and get quiet. This practice will help you release unneeded tension from your body and mind by moving through this subtle, beautiful and introspective practice. Spread your mat and get ready to feel amazing!
Yogi is practising yoga on a blue yoga mat on white background

Let's Yoga

This 30-minute class offers you a little bit of everything necessary to maintain strength, flexibility, and sanity on those days your don’t have much time to move.

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

Varying Variations

Sometimes our practice can feel a little too bland or predictable, try adding variations to spice things up. This flow is full of different poses to work with, use your imagination and allow your body to feel and experiment.  
screenshot from online yoga class with yoga teacher Lizette Pompa at Yogateket yoga studio in Uppsala Sweden

Lower Body Love

We often think of a vinyasa class having a lot of focus on upper body strength. Well, get ready to bring the attention to your legs. From balancing to strengthening sequences, the next 40 minutes will be all about making your legs shake (in a good way).
Ashtanaga yoga

Short Ashtanga Practice

If you are short of time, a shorter yoga routine is of course much better than no yoga at all. You start this session with still sitting to get grounded before start building up heat with Surya namaskar Continuing with forward folds, twists and to finish of with a couple rounds back bends.

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.

Week 4

Push and Release

In this workout, we continue to explore different ways to play with chaturanga. Have fun working out while using yoga postures such as navasana, chaturanga, and flowing through vinyasas.

Release Tension From the Hips - Mellow Edition

Does what it says. A sequence for when you are not feeling like a vigorous class that creates tons of heat, but you still want to unravel tension that has accumulated throughout the day in the area around the hips.

cobra pose hatha yoga

Asana Based Hatha Class

This class is designed to both strengthen and increase suppleness.  The traditional Hatha approach is slower and we take a resting pose between the more demanding poses.

The slowness and time to digest the poses create a more meditative environment and we try to do some of the poses with our eyes closed.

Strengthen Your Hamstrings

Stop just stretching your hamstrings, you need to strengthen them too. This 45 minute practice is dedicated to the back of the legs. Use regular yoga postures with a twist to engage your hamstrings creating stability and strength.
Yogi is practising yoga on a blue yoga mat on white background

15 Minute Core

Take 15 to build some core strength and awareness, yogi! 

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!

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. 

Week 5

Almost There

In this workout, you will work with push-ups, planks and a core exercise that may seem simple but will get you sweating. We are almost at the end of this challenge. Stay strong and enjoy it!
Lizette Pompa Yoga Uppsala

Hips and Shoulders

This class focuses on hip flexion and shoulder extension, among lots more. Start by moving through a flow where we take our shoulders into active extension, internal and external rotation. Then work through the rest of the class moving your shoulders mindfully while adding some hip strengthening drills. 

Jump into Malasana

This 45-minute class focuses on malasana - the yogi squat. Not just on sitting down low but in activating the legs and feet to sit strong. Move in and out of this posture as you transition into the rest of the flow and feel your pulse rising as you jump back and forth from malasana to downward facing dog. Then warm up your hips a bit more before you try bhujangasana, an arm balancing posture.