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 centres (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 than had been done before, and they also worked on 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 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. 

1 Challenge

1 week

Step Out Of Your Yoga Comfort Zone

This week 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 are 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


53 Classes

30 min

Halftime: Hips & Hammies

Tight hips & hammies? This flow will help you loosen them up! All you need is 30 minutes to move around different postures focusing on these two areas. 
5 min

Kick Up to Handstand Tutorial

This short tutorial gives you a few tips that can make a huge difference as you kick up to a handstand. Learn how to use your bottom leg to help you come up. Feel free to try close to the wall or with a spotter. 
45 min

Traditional Hatha Class

This is a very traditional Hatha Class. The poses are more static, we hold them for longer. Rather than flowing between poses, we rest between each posture. The purpose is to become more meditative and work on allowing the best flow of energy. Less instruction on the breath and more about observing sensations.

Very relaxing, very calming for the body, brain, and nervous system.
25 min

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!
45 min

Slow Strength

Fast is easy. Slow is not. Build strength through slow movements in this 45-, minute "Power Hour" and learn to move into postures, not through them!
10 min

Shoulder Study Break

Whenever we sit at the computer for an extended period of time, be that answering e-mails, planning classes, or writing essays for my studies, I begin to feel tight and constricted across my shoulders and upper back. Here, I share with you my favorite poses to immediately offset the negative effects of desk-time, for any time during the day when you need a bit more space.

15 min

Wrist and Neck Therapy

If your work involves typing away at a keyboard, even if you do not practice arm balances or handstands, it is important to take care of your wrists, so that tension from them and the lower arms do not travel up into the neck. An efficient warm-up moves us into gentle stretches, with some bonus work for the feet.

45 min

Spine Therapy

Do you suffer from pain in the neck, shoulders or back? Do you want to care for your spine, your posture, and your well being? Or maybe you want to relax? This could be the class for you. We do simple twists and spinal movements that are of great benefit to everyone.

Release tension in the neck, shoulders, back, and pelvis while at the same time deeply relaxing. This class brings together therapeutic movements and simple stretches from hatha yoga and physiotherapy. It’s easy to do and very soft, but its effects are powerful.

Small movements, big benefits.

30 min

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.

20 min

Skandasana Tune-Up

Want to play around with some lateral hip-openers while crawling around on your mat? This 20-minute session is perfect for you.
20 min

Quickie Calves

We tend to think of the upper back and neck as the place where we most often store tension in our bodies. However, stress also accumulates in our lower extremities, and when the calves tense up, they pull on everything else in the back body. A little goes a long way, so take a few minutes to give that often overlooked area some TLC.

20 min

Yoga 20: Stand Tall 2

For the next 20 minutes, you're invited to do even more work on standing postures and balance poses. Stand tall, intrepid yogi!
60 min

Support Your Immune System

For when you are feeling the onset of a cold, in times of seasonal change, or better yet — as true ‘health’ care, before you even begin to feel sluggish. Begin by slowing down with mellow hip openers, and then gradually turn yourself upside down with grounding inversions, no jumps involved.

35 min

Sitting With Ease

To sit cross-legged on the floor is known as sukhasana, often translated as “easy pose”. But if we have been sitting in chairs, and not on floors, for the most past of our lives, it can be anything but comfortable. Move through a moderately paced sequence designed to release tension from your hips and spine, and to help you sit with a little more ease. 
10 min

Open with Twists

We focus on twisting the body allowing to release anything we don't need. Perfect practice to do after backbends.
35 min


A class for those who, like me, do not find splits the most natural thing in the world. Open your hamstrings and your hips to ease towards wherever your edge may be at the moment, embodying the courageous leap of faith across the ocean, by the monkey god who gave the posture its name.

15 min

Shifting your Frame of Mind

Practice grounding inversions to retain a sense of lightness and clarity throughout the challenges of your day, whatever they may be.

30 min

Halftime: Seated

This 30-minute class is composed mainly of seated postures and is designed to help you open up twists, forward folds, back, and hips.
20 min


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. 

45 min

Go With the Flow: Cosmic Egg

Don't check out during yoga, check in with your body's full movement potential! This session is built around moving into, arriving, and flowing our from Cosmic Egg. Harder than you think!

20 min

Yoga 15: Post-Workout Maintenence

Do you run, cycle, or do anything else besides yoga? Take 15 minutes after every workout to maintain that flexibility you work so hard to create.