Vinyasa flow

Deliberate breathing in flowing postures


Vinyasa Flow or Vinyasa Yoga is more a description of how you yoga than a single yoga practice. Examples of yoga schools that can be included in the Vinyasa family are Ashtanga Vinyasa, Jivamukti and Baptiste Yoga. The basis of Vinyasa is the traditional Hatha Yoga postures (asanas), but there is a difference between the two that is contained in the name.

The word “vinyasa” derives from Sanskrit and approximately translates to “to place deliberately, in a special way.” As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow. That is to say, poses are sequenced to be performed one after another, and you breathe deliberately in and out with particular movements or whole postures. In this way, postures and breath are combined into a dynamic flow. 

“As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow.”

What sets Vinyasa flow apart from particular schools such as Ashtanga Vinyasa is that the postures and sequencing of the class are very much up to the instructor. The only limitation is that the class must be a flow of Hatha Yoga postures in harmony with breath. In consequence, Vinyasa flow is excellent for those looking for a dynamic yoga class with lots of variation. However, there are a few flows that are generally included in a Vinyasa class. One is the “vinyasa,” which is the sequence chaturanga dandasana – upward facing dog (urdvha mukha svanasana) or cobra (bhujangasana) – downward facing dog (adho mukha svanasana).

The other is the sun salutation, which has a few variations but usually includes mountain pose (tadasana) – upward salute (urdvha hastasana) – forward fold (uttanasana) – half forward fold (ardha uttanasana) – vinyasa (as described above) – half forward fold – forward fold – upward salute – mountain pose. At Yogateket yoga online, our instructors construct their Vinyasa flow classes after their own interests and expertise, which offers variation among the classes. In other words: there is a Vinyasa flow for every occasion and mood!


8 Programs

1 week
Vinyasa Fundamentals beginner yoga

Vinyasa Fundamentals

Whether you are new to yoga or just new to Yogateket the basics of every style are a strong foundation to your practice. Vinyasa fundamentals are short beginners program to get your yoga practice right from the get-go.  

Learn how to begin to practice a vinyasa style in a safe and strong way so that you can move through a full class feeling confident and having a better understanding of the postures.

You will review something different on each class, from the concept of ujjayi breath to the foundational postures such as downward facing dog, plank pose, chaturanga, upward dog, warrior l, warrior ll, and high lunge.

This is a perfect place to start if you are feeling unsure and a bit overwhelmed with what a full class. Remember that this is just the beginning and the more you practice the easier it will get. So bring your mat and a couple of blocks and let your journey begin. 

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

Ladder Fit Flow

Ladder flows are different than a regular Vinyasa class because of their sequencing. We'll begin with two or three postures and then we'll keep on adding one or two new movements per round. Each round is linked by a Vinyasa or sun salutation. We'll do 5 rounds in total, by the 5th one, we'll have memorized a complete flow feeling much more comfortable in every posture and trying to do it better every time, challenging the mind and the body. Ladder Fit Flow is a great full-body workout where we balance strength and flexibility and we get a moving meditation.
3 weeks

Trust Your Foundation

In today’s society, there is a lot of talk about “finding balance,” as if it was some elusive, mystical state in a galaxy far far away, that we can only reach through much effort and experimenting. 


The truth is that balance is our naturally inherent state. If we could remove all the clutter, we have placed on top of the body’s natural wisdom, and become more adept at listening to what it tells us. We would know when something is throwing us out of that naturally present state of ease. Instead of burying that something under more distractions, we would simply let it go. 


Finding physical balance is about learning not to hold on, or grasp, for dear life, but rather trusting yourself enough to expand into the space around you. To live your life fully, with a sense of feeling grounded and rooted, yet infinitely light.

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. 

1 week
Vinsay Jesta

Five Elements

In this Vinyasa Yoga program, we focus on embodying the qualities of Pancha Mahabhutas or 5 elements (earth, water, fire, air, and space) into the vinyasa practice. Each of the 5 elements has certain qualities and we are all an embodiment of the qualities. When these qualities are in balance we experience harmony in our life. Although vinyasa yoga is primarily a fire practice, being aware of the qualities of 5 elements and incorporating them into the practice will help us have a more balanced body and mind. Get ready to get strong, flexible, centered and more open in body, mind, and spirit.


Enjoy your practice!


5 weeks
Whole30 yoga program at yogateket

Whole30 Yoga Practice Program

Are you looking to incorporate healthy movement into your lifestyle this 2019? 

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
urdhva dhanurasana

Progressive Backbends

In this program we will focus on progressive backbends when we think of backbends we should think of 2 of 2 components, back body strength and front body opening lack of either might often create discomfort in the lower back. This program focuses on progressively building back body strength and opening up front body to find ease in your backbends.


Be patient and find your way up progressively.


Enjoy your practice!


1 week
Yoga practice at Yogateket with Vinay Jesta

Five Elements Intermediate

In this Vinyasa Yoga program, we focus on embodying the qualities of the 5 elements. When these qualities are in balance we experience harmony in our life. Although vinyasa yoga is primarily a fire practice, being aware of the qualities of 5 elements and incorporating them into the practice will help us have a more balanced body and mind. Get ready to get strong, flexible, centered and more open in body, mind, and spirit.


Enjoy your practice!

2 Challenges

1 week
Ashtanga-vinyasa meditation

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

 

2 weeks
Tree pose amaranata

Despierta tu Cuerpo

I denna 10-dagars Yoga Challenge kommer vi att göra några övningar, liksom små och enkla rutiner som hjälper till att väcka din kropp och förbereda den för resten av dagen. Vi kommer att fokusera främst på att öppna höfterna, sträcker benen, axlarna och musklerna som är tätt i ryggen.

114 Classes

15 min

How to Eight Angle Pose

We'll move step by step into Astavakrasana, which might seem intimidating, but you'll see it's not hard as it seems. This posture strengthens our arms and upper back, tones the core and inner thighs, and it will definitely make you feel very powerful!
5 min

Short Chaturanga Tutorial

Five minutes to Chaturanga Dandasana. This quick tutorial gives you a few tips to help your body understand and work towards this challenging posture (or transition). Remember, it's all about practice. Stay focused!
30 min
Yoga practice at Yogateket with Lizette Pompa

30-Min Hip Flow

This class focuses on bringing strength and stability to the hips. Start on your side waking up your hips and pelvic area, then move into a fun and challenging flow where you focus on the stability and balance. Give yourself 30 minutes to wake up new muscles, find strength and move on with your day feeling strong.
15 min
shoulder circles

Rise and shine

A full body joint mobility practice to wake up each joint in the morning gently and keep the joints healthy and supple. It can be a practice in itself or a great preparation in the morning before Asana, pranayama or any kind of Movement practice. waking up the subtle energies of the body and get ready to begin the day.


45 min
Linnea ahlgren yoga Uppsala stretching yoga for PMS

Alleviate PMS

Although the subject of practicing at all while on the first days of your period is a controversial one, and the experience of these days are highly individual from woman to woman, and even from month to month. On request, I share what makes me feel good. Or, at least, a little better, on days when PMS, and perhaps feeling a little more vulnerable, are keeping me from a more dynamic practice. It is slow and soft, but no less valuable. 

10 min
Compass pose

How to Compass Pose

This posture is simultaneously grounding and expansive. It will help you to increase strength and flexibility, to open hips, groins, hamstrings, and shoulders. Enjoy this process step by step and have fun!
20 min
low lunge twist

Twisted Twists

Let's squeeze the body with this yoga flow! Indian yoga master B.K.S. Iyengar describes twists as a "squeeze-and-soak" action: The organs are compressed during a twist, pushing out blood filled with metabolic by-products and toxins. When we release the twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing. So, twists stimulate circulation and have a cleansing and refreshing effect on the torso organs and associated glands.
25 min

Yoga Ball

Let's work our core and make it fun! Bring a tennis ball with you and use it through the class to challenge your body in a different way. Move through a few sun salutations and a standing sequence to then sit and use your hip flexors with the help of your ball and a block.

Enjoy your class!

20 min
camel pose Amaranta agiular

Relax Your Soul

Sometimes life can be stressful: work, school, bills to pay, homework, studying late at night for tests, etc. It's a lot to balance!! With this yoga flow, we'll reduce stress by moving in a slow and gentle way and of course doing postures that increase relaxation. Come and join me on the mat!

25 min
locust hands

Fit Body

In this Vinyasa Yoga Flow "Fit Body" will maximize the development of your strength, flexibility, and endurance. All of the movements are extremely accessible, but include higher and longer holds. At the end of the sequence, not only you'll have fun but you are you going to be happy of how much stronger and more flexible you've become. Join me on the mat!
15 min

Get Moving

Short on time but want to get your heart rate up? Then this is the class for you. Move in a workout-like yoga class starting with a few sun salutations to then move into legs, arms, shoulders, and core. All that in just 15 minutes.

Get ready to sweat and have fun!
25 min
yoga pose

Flying Splits

In this class, we'll do a sequence that will prepare our body into your Flying Splits. This posture is about balance, both mental and physical strength and focus. Get the basics down with this class and then let's fly together!
60 min
Lizard yoga

Happy Open Hips

In this Vinyasa Yoga practice, we will focus on opening up our hips, working through active flexibility. Progressively going deeper into hips and preparing for leg behind the head variations. Remember not to experience any sharp or painful sensations in the knee, if you feel something just back off.


Enjoy your practice!


25 min
big toe ose

Energize Your Body

Yoga is often used and known for relaxing. But, yoga is also a great way to quickly re-energize the body. In this Yoga Flow Practice, we'll practice a deep breathing. while we do yoga poses that stretch and strengthen our spine to give us a burst of energy. Come and join me on the mat!
10 min
cobra pose yoga

Pre-Christmas Class

Are you short in time during this Christmas time? Then this is the class for you! Take 10 minutes to destress and get ready to go back to whatever it is you have to do. This practice moves through the whole body to leave energized and ready to go.
35 min
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. 
70 min
camel pose linnea

Twists, Shoulders and Hips

Find your bind in this class with less talk and more movement. Move through a progressive sequence of twists, opening up the shoulders, the hamstrings and the outer hips along the way, leading up to Bound Revolved Triangle. Utilise the generated mobility of the spine for a short backbend sequence and finish up with a supine cool down. 

20 min
forhead to knee yoga core

Short Flow with Core

This is a short 20-minute yoga class targeting your core. Move through a similar flow a couple of times using a block to add an extra layer to your postures. We add a bit of core here and there for you to keep the heat going. Have fun with this challenging flow that will keep you warm for the next twenty minutes.
35 min
lounge twist

Balance and Strength

There are a lot of balance poses in yoga, from balancing on one foot to balancing on the crown of the head. And the truth is that all of these poses require some level of balance to perform them successfully. Having stability in standing balance poses requires the coordination and the strength of several different muscle groups. Major groups involved are the hip muscles: the outer hip muscles (abductors), the gluteus muscles (buttocks), the inner thigh muscles (adductors). The shin, calf muscles and the core muscles are also very very important. Come and join on the mat and get balanced! 
60 min
vinay jesta yoga five elements

Evolution Flow

In this practice will we focus on gradually building up the sequence, evolving from posture to posture while we revisit the postures from the previous series to build up a longer flow. Embodying the qualities of strength, fluidity and moving gracefully. Get flowing and enjoy your practice


45 min

Low and Slow

This 45-minute “Power Hour” stays low to the ground, moves slowly to build strength, and flows with intention throughout your whole body. We are going to go with the flow and see where the practice takes us today.