Hatha Yoga

Yoga fundamentals for beginners and experienced yogis

The most popular yoga forms in the West today derive from Hatha Yoga, including (but not limited to) Bikram Yoga, Iyengar, Jivamukti, and Ashtanga Vinyasa.“Hatha” means “force” in Sanskrit, and refers to yoga as a system of physical techniques. Hatha Yoga is mentioned early in both Hindu and Buddhist contexts, with the earliest records of the term “Hatha Yoga” being found in Buddhist Tantric works from the eighth century. However, according to legend, Hatha Yoga was developed by Buddhist/Hindu saint Matsyendranath (c. early tenth century), who overheard Shiva describing the principals of yoga and from this founded Hatha Yoga.

Even though Hatha Yoga is an ancient practice, the most influential work on Hatha Yoga is medieval: Svami Svatmarama’s fifteenth-century Hatha Yoga Pradipika. Among other things, his work contains descriptions of postures (asanas), breathing exercises (pranayamas), power centers (chakras), and meditation. During India’s movement for independence from the British Empire in the 1920s and 1930s, the interest for Hatha Yoga grew enormously. Hatha Yoga became so popular in this period because it was considered a symbol of national unity, Indian traditions, and freedom, as opposed to imposed “Britishness”.

With Hatha Yoga’s popular rise in the 1920s and 1930s, it was also greatly developed in this time period. Some of the most influential revivers and reformers of Hatha Yoga were Tirumalai Krishnamacharya, Paramhansa Yogananda, and Bishnu Ghosh. They all had in common that they focused more on the asana practice that had been done before, and they also worked on the optimal sequencing of and alignment in asanas. However, all of them primarily taught the 84 classical Hatha Yoga asanas. These 84 classical asanas are also the focus of the Hatha Yoga offered at Yogateket. In our online yoga classes, we combine deliberate breathing with static postures, and in so doing create a strong foundation for your yoga practice. After some time, you might even find meditation and relaxation by staying in the postures. 

5 Programs

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.

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!

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. 

1 Challenge

1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that is trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous


75 Classes

15 min

Quicky Glutes

A quick class focusing on glutes starting on the back in bridge pose.  Enjoy this short class on its own or together with some other practice you do today.
30 min

Splits Time

Once in awhile all your hamstrings need is a good stretching session. This class moves through hamstrings, inner thighs and quads to help you open up and work towards your splits or straddle. Go slow, and pay attention to how everything feels before moving deeper into the postures.


10 min

10-Min Seated Practice

A 10-minute seated practice focusing on hips and shoulders.
60 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studion in Uppsala sweden

Happy Hour: Joints & Muscles

This 45-minute "Happy Hour" flow brings attention and awareness of how our muscles interact with our joints, and how happy joints can inspire healthy muscles.

15 min

Approaching Headstand

This is a short tutorial which looks in some detail at Salamba Sirsasana, the supported headstand. It includes simple preparations for the shoulders, to improve shoulder strength and mobility, both of which are essential in a stable headstand practice.

Following these, there is a by a step by step approach to headstand as taught in the Jivamukti method.

15 min

Hip Flexors Time

A quick class focusing on hip flexion. Move through different drills to strengthen the front of the hip. If you get a few cramps during class take a moment and continue when you can.


60 min
a photo shoot from a online yoga class at yogateket Uppsala

Active & Passive

Can you start to choose when to be active and when to be passive in your practice? Explore poses in both active and passive movements to find more space in your body, practice, and mind. 
20 min
Yoga teacher performing yoga posture on green yoga mat on white background

Approaching Paschimottanasana

A practice designed to focus on the movement of the pelvis in forward bending. Many times we forget that forward bending is not only about flexible hamstrings but also about mobility in the pelvis. This practice is suitable for anyone working towards Paschimottanasana, the full seated forward bend stretching the ‘west’ side of the body. It may be of particular interest to those of us whose hamstrings are tight.

20 min
Jaime white doing pilates

Find Your Downward Dog Shoulders

This short class uses accessible movements to work on shoulder strength and mobility.  The focus is on the alignment of the shoulders and the activation of the serratus muscles.

By the end of the class yo,u should be more aware how to correctly and strongly use your upper body in the downward dog.  Will finding more awareness and correct movement in the shoulders.

25 min
Neck stretch yoga

From Neck to Toes

Give me twenty-five minutes to move your body from neck to toes. Start soft, just by finding some articulation through the neck, then move to wrists, spine, shoulders, standing postures, ankles, and toes. All that in less than half an hour. Great to start or finish your day.
25 min

Approaching Backbending

A complete practice designed to bring awareness to strengthening the muscles of the back body and encouraging mobility through the spine.

This practice is particularly suitable for people with lower back discomfort who may need to develop awareness and or stability of the lumbar spine. It is a fluid practice with a relaxed vinyasa count, it can be practiced at any time of day, even first thing in the morning.

25 min
Ashtanga vinyasa yoga fundamentals

Low Lunge Class

A perfect class to soften your lower body and open up your hips. This class is suitable for everyone from beginner to advanced yoga practitioner. It is especially good for runners, hikers as well as still sitters.

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

Approaching Hip Opening

An easy flowing practice to find space in the hips and improve suppleness through the gluteus muscles. This practice is great for anyone who spends a lot of time sitting in an office chair or driving. It is particularly beneficial at the end of the day and would be an excellent practice to do before sitting to meditate.

25 min
Lizette is practising yoga on a green yoga mat

After Work Yoga

Do you sit all day? Then your neck, upper back, wrists, and hips need some love.

This 25-minute class moves slow and targets all these areas to release, lengthen and stretch after sitting all day long. This would be a great way to finish your day after a long day at the office.

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.

20 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studion in Uppsala sweden

Back Body Strengthening

Looking to deepen your back flexibility and strength? This 20-minute flow will arm you with the ability to explore your range of motion.
10 min
Ashtanga vinyasa yoga fundamentals

Strength for Surfers Class

Sofia has been wave surfing for nine years. When there are no waves around, she maintains her strength for surfing with a few exercises. If you want to improve your surfing or get going before a surf vacation, this video is for you. Feel free to repeat it. Remember to take one rest day a week if you are doing it every day.

10 min
Ashtanga vinyasa yoga fundamentals dhanurasana

Post Surf Yoga Class

Sofia has been wave surfing for nine years and knows how important it is to do some restorative stretching after a strong surf session. The ocean is strong, and paddling is not easy. To not get too stiff from surfing, Here is her best tips on surf stretches to do after surfing or later in the evening after a full day of surfing.

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.

45 min
down dog yoga

The Real Yoga Class

In traditional yoga in pre-modern India.  One did postures as a preparation for pranayama while pranayama was seen as the best preparation for meditation.

We follow this ancient set up in this class.  Starting with slow sun salutes, moving into simple pranayama and finishing with a short meditation.

Go deeper and deeper.

70 min
hatha yoga guy powiecki at yogateket

Hatha Yoga Complete

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 creates a more meditative environment and we try to do some of the poses with our eyes closed.

You will work your body in all the directions that it needs, while at the same time nourishing your energy and soothing your nervous system.