Lizette Pompa

Lizette Pompa is a versatile yoga addict who loves inversions, arm balances, and strength drills (and still loses her balance sometimes, but laughs about it). She started practicing Bikram Yoga in Madrid in 2008, got hooked straight away and now teaches Vinyasa, Hatha and Bikram Yoga. She came to yoga for the physical benefits, but today she also finds strength and empowerment through meditation and breathing exercises. You’ll find her teaching physically at her studio Hot Yoga Uppsala in Sweden.


Lizette’s mission is to inspire others to get physically and mentally strong while using traditional yoga mixed with fun strength drills and yoga workouts. She is particularly happy when she can combine yoga and empowering women, which is an ongoing project for her, especially with yoga strength drills. 


For more info about Lizette's teaching and workshops visit her Homepage

Lizette Pompa

1 Program

1 week

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 is short beginner 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 couple of blocks and let your journey begin. 

51 Classes

10 min

Monday Yoga Workout #9

It's Monday and here is your yoga workout. Go for a light pair of dumbbells; it's more about repetition that lifting too much weight.

  • 10 Standing lateral raises
  • 20 Shoulder Presses
  • 20 Upright rows
  • 3 Vinyasas

Three rounds.


10 min

Monday Yoga Workout #8

It's Monday and here is your yoga workout.

  • 20 Squats.
  • 40 Mountain climbers.
  • 12 Bent over rows.
  • 12 Push-ups to down dog taps.

Repeat as many rounds as you want.

5 min

Crow Pose Tutorial

Is crow pose difficult for you? Maybe you need to try it differently. This tutorial gives you three options for you to try and find which one works for you.
10 min

Monday Yoga Workout #7

It's Monday and today we work on our strength.

  • 10 Halos (for shoulder strength and mobility)
  • 10 Upright rows (to work your side deltoids and trapezius)
  • 10 Plank weight slides.
  • 10 Plank to forearm plank slides.

This workout has 3 rounds, feel free to add a few more if you feel like.

15 min

Monday Yoga Workout #6

It's Monday and today we work on our strength.

  • 10 Dumbbell snatches.
  • 15 Tricep dips.
  • 10 Step ups.
  • 4 Vinyasas.


60 min

Block It Up

Blocks can help you tremendously as a way to improve your posture, but they can also be a great way to spice up your practice and make it more fun.

Move through different transitions using one or two blocks. Play with half moon to chair pose, warrior lll to a squat and activate you psoas with the help of a block. Get ready to sweat and have fun!

15 min

Monday Yoga Workout #5

Its Monday and today we bring focus to arms, shoulders, and core.

  • 10 Dumbbell Presses.
  • 10 Bent over rows.
  • 5 Wall walks.
  • 10 Push-ups.
  • 20 Leg Raises.


5 min

Headstand Tutorial

A quick breakdown of headstand for you to get some tips on how to achieve this posture.

Move close to a wall if you need to and please be careful with your cervical spine. This posture not only requires time but also strength and patience. 


10 min

Monday Yoga Workout #4

It's Monday and today we focus on legs, arms and core.

Today's routine:

  • 20 goblet squats.
  • 20 single arms kettlebell swings.
  • 12 Plank to pike slides.
  • 10 - one arm row.
  • Twisted boat pose. 

Repeat as many times as you want. I'm using a 12kg (26 lbs) Kettlebell.

60 min

All Around The Hips

Move around the hips in new and old patterns to create space and strength.

Have fun as you go through a similar flow a few times where you will change a bit here and there keeping it fresh and challenging. Get ready for a few arm balancing postures to then finish the class by moving from passive to active stretches to find where your range of motion is.

10 min

Monday Yoga Workout #3

It's Monday and today we have a total body Yoga Workout.

Kick off your week the best way possible. You need a kettlebell for swings and high pulls to work your legs, hips and upper back. A resistance band to work on your glutes and your mat for bodyweight training with down dog push-ups, finishing with core.

I recommend you start with an 8kg kettlebell and a light or medium resistance band if you are a beginner.

60 min

Tadasana In Every Asana

Tadasana is one of the fundamental postures in a Vinyasa style. Even if you had never thought about it, you will soon discover how you can find Tadasana in every asana. Move through a fun and challenging class finding length and a neutral pelvis that will translate into finding Tadasana.