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 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.
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!


110 Classes

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

Monday 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
screenshot from online yoga class  at Yogateket yoga studio in Uppsala sweden

Monday 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
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Monday 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
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Monday 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
Yogi is practising yoga on a blue yoga mat on white background

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
Yogi is practising yoga on a blue yoga mat on white background

Monday 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
Yogi is practising yoga on a blue yoga mat on white background

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
Yogi is practising yoga on a blue yoga mat on white background

Monday 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
Yogi is practising yoga on a blue yoga mat on white background

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
Lizette Pompa is practising yoga on a green yoga mat

Monday 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
a photo shoot from a online yoga class at yogateket Uppsala

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.