Lizette Pompa

Born in Mexico, Lizette started traveling at the age of 18. Her mother pushed her to see the world, and she realized that the quote ”home is where your heart is” was a true fit for her life. She’s been living in different countries and although she went back home (Monterrey, Mexico) a few times, she managed to leave again.

She found yoga while living in Madrid in 2008 and never looked back.

Lizette is a versatile yoga teacher who loves to incorporate strength in different ways through class. She now teaches mainly Vinyasa and Hatha. She came to yoga for the physical benefits, but today she also finds strength and empowerment through meditation and breathing exercises.

Her mission is to inspire others to get physically and mentally strong while using traditional yoga mixed with strength drills and 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

6 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 for 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 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. 

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
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.
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. 

4 weeks

The Power of Four

Whether you are aiming to increase your strength or flexibility, this program will help you incorporate different kinds of training during the week.

The Power of Four consists of four different classes a week focusing on a specific area of the body. Every week Lizette will guide you through yoga, weight training, mobility, and a full class incorporating everything.

Mix and match these classes as you want and discover the power of bringing variety and new ways to move into your practice.

Equipment needed:

  • A set of dumbbells (I'm using 2kg each).
  • Kettlebell (8kg).
  • Resistance band.
  • Dowel.
  • Two yoga blocks.
  • Wall space.


1 Challenge

4 weeks
Screenshot from an online yoga class at Yogateket Uppsala

Yoga Strength Challenge

Looking for a fun and rewarding challenge? Look no further! In the next four weeks, you will follow a yoga workout with Lizette Pompa that will help you grow stronger and develop your yoga practice.

Finding the discipline to do this on your own is no easy task, so you have the opportunity to do our Yoga Strength Challenge together with Lizette every step of the way. She will make sure that you’ll do your best – and have fun doing it! Who knew plank pose (and countless variations thereof) could put a smile on your face?

Lizette hosts each class in her own playful and down-to-earth manner and does all the exercises with you. If you’re feeling low on energy one day, Lizette will encourage and invigorate you so that you’ll leave the mat full of energy.

No need to wait – Let’s get strong together! We can do this!


99 Classes

5 min
Yoga challenge strength yoga Lizette pompa

Plank Tutorial

Take five minutes to understand what the body needs to do to find a stable plank pose. Learn how to use your shoulders, legs, pelvis, and core to keep everything in place and find you new plank.

45 min
Malasana

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.
10 min
Yoga challenge strength yoga Lizette pompa

Strong Hips

During the next ten minutes, we are going to work on our hip and pelvic area. Strengthen your hips while you mindfully move through some circles. You will not just feel your hips, but also your glutes and all this will help your hips and pelvis to find stability and strength.
5 min
Yoga challenge strength yoga Lizette pompa

Legs on Fire

All it takes is five minutes to get your legs burning. We move through two different drills that will leave your legs feeling alive. You just need your yoga mat and a block. Are you ready?

60 min
side plank

Ground Yourself

This class gives you a well-rounded yoga flow bringing special attention to what grounds you during the posture. Pay attention to your feet and the way they activate. Focus on the legs and the power they give and even the hands and the way the press against the floor. Have fun as you move through fun and challenging transitions from side plank all the way to handstand.
20 min
forearm plank

Get Sweaty

Use your whole body and break out a sweat. Use the next 20-minutes to move through your upper body, core, and legs in a workout yoga class setting. No fancy equipment, all you need is your mat and towel, and you will be feeling your whole body working hard.

Come, join me and get sweaty!

10 min
core yoga

Jump Through Tutorial

During the next ten minutes, we take the time to break down the transition of "jumping through". It doesn't only take a strong core, but strong hip flexors, arms, and shoulders. Get ready to practice and hopefully make a few connections between your body and mind to start making it possible to jump through your arms.
10 min
yoga workout

Monday Workout #19

It's Monday and here is your workout for today.

  • 10 Bent over rows.
  • 10 Downward push-ups.
  • 10 Shoulder presses.
  • 10 Side plank side rows.
20 min
Lizette pompa yoga yogateket

Not Your Typical Hamstring Class

This class might not be your typical hamstring stretching session but will for sure wake up your hamstrings and give them a balance between strength and flexibility. Move through typical hamstring stretches and then twist them a little bit by finding your active range of motion.
45 min
Yogi is practising yoga on a blue yoga mat on white background

Strengthen to Lengthen

Bring the focus to your hip flexors and hamstrings. This class is all about creating a balance between strength and flexibility. Feeling tight in one part of our body does not necessarily mean it needs more stretching, sometimes what we really need is more strength to open up.

So let's strengthen to lengthen and find the sweet spot in between.

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

Monday Workout #18

It's Monday and here it's your workout.

  • 10 Dumbbell snatches.
  • 10 Halos
  • 12 Plank weight slides.

45 min
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.