Level 1-2

Classes in level 1-2 adds to the fundamental poses of level 1, but with variations that require a bit more strength, flexibility, and balance. These classes require some yoga knowledge and experience. We still use props and show modifications to ensure a safe practice.

14 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. 

8 weeks

Pranayama Program Level 1

Pranayama is a profound practice. It has a whole host of health benefits and is probably one of the most effective tools there is for holistic health. It works primarily on the nervous system, and through that, it has an influence on pretty much every other system in the body. It can improve your digestion, give you a slower and more even heartbeat, bring greater mental calm, give you more energy, help you deal with the effects of stress, improve your cardiovascular fitness, improve the health of all your organs and much more.

Pranayama needs regular practice and commitment to start being internalized and genuinely felt. This eight-week program is the perfect place to begin your relationship with pranayama. Helping you develop a regular practice and introducing different techniques at the appropriate times. There is a new class for each week. Ideally, you would do this class every day of the week, but indeed as many days as you can. There is also an introductory video for the start of each week, where we will go over new techniques and themes.

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
Updog in nature Uppsala Pranayama breathing

Yoga Therapy

Accessible for everyone.  Designed to alleviate suffering from postural problems, neck and back pain, or life on the computer.  The course can also be a good place for beginners to start or for anyone wishing to dive into the foundation of their practice.

We use a lot of simple spinal twists and bends.  The aim is to work on spinal mobility and to start to correct postural imbalances, allowing free movement and spinal health.

Core strengthening exercises are introduced.  Often posture problems manifest due to a weakness in the core.  Your core will be strengthened in the appropriate places.

3 weeks
Screenshot from an online yoga class at Yogateket Uppsala

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
ashtanga vinyasa yoga teacher sofia soori practice ashtanga vinyasa yoga for health beginner program are in en language

Ashtanga Fundamentals

Welcome to Ashtanga fundamentals a four-week course in Ashtanga vinyasa for beginners.

The goal of the program is to get to a level where we have developed a self-practice so we can use it as a base to an everyday easy yoga practice at home. 

Understand the basics of the Ashtanga yoga method. Get the tools and inspiration to practice yoga more regularly.

Good luck! 
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 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.
2 weeks

Todos Los Días, Todas Las Veces Que Quieras

Este programa consta de 8 sesiones, cada una de ellas dedicada a una parte del cuerpo: cuello, hombros, caderas, espalda/omóplatos, muñecas, pies, cuádriceps/isquiotibiales, caja torácica.

El objetivo es activar y calentar el cuerpo por grupos musculares y prepararlo para la práctica. El programa está pensado para antes de la práctica pero podría hacerse también durante la práctica e incluso de manera independiente. Dependiendo de la energía y del tiempo que tengas, puedes hacer todos los movimientos o posturas que se presentan de cada grupo muscular o sólo algunos de ellos.

¡Combínalos como quieras y crea tus propias rutinas!

5 weeks
down dog yoga

Ashtanga Para Principiantes

Este programa de Ashtanga Yoga pretende ser una guía para aquellas personas que deseen iniciarse en la práctica de Ashtanga. Se recomienda ir despacio e ir incorporando posturas a medida que se avance en la práctica.

La práctica de Ashtanga comienza siempre con Saludos al Sol (Surya Namaskara en sánscrito). Muchas tradiciones yóguicas creen que el Sol no sólo se encuentra en el Espacio, sino también en el corazón de cada uno de nosotros.

Los Saludos al Sol establecen la base de la práctica, calientan el cuerpo, relajan la musculatura, abren las articulaciones y estimulan el sistema nervioso. Durante su realización, el practicante comienza a ser consciente de la importancia de sincronizar la respiración, el cuerpo, la mente y el espíritu.

1 week

Weekly Pranayama Program

Are you interested in learning pranayama? Looking to deepen an existing practice?  Wanting to get more regular with your practice?  Heard of all the great effects of working with your breath?

All of these and more are great reasons to try this program.  You can do any day of the week as an individual class, or you can cycle through the whole week.  Each class is designed to support the day it is on.

Discover all the benefits, both mental and physical of working with your breath and finding time to relax.

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.

382 Classes

35 min

Sholders Yoga Class

This yoga class brings all the focus on how we move our shoulders and scapulae. Start by finding internal and external rotation through the head of your shoulder to then find a full range of motion and bring that into the practice. Gain more awareness of where your shoulder blades are in space and how that plays a roll in your postures. 
15 min

Shoulder Workout

This workout focuses on strengthening the musculature around your shoulders to support your practice. I'm using 2kg dumbbells, feel free to have an extra heavier set if you want to add a bit more for some of the exercises. Enjoy!

  • 10/Side Dumbbell External Rotation.
  • 10 Lateral Arm Raises.
  • 10 Row w/Tricep Extension.
  • 10/Side Side Plank w/Row.
  • 20 Alternating Dumbbell Front Raise.

20 min

Shoulder - Mobility

Get ready to go deep into exploring the way your shoulders move and how to move them better. Many times we just think about opening up our shoulders, but what does that really mean? This class will challenge yourself in new and fun ways. Enjoy!
25 min

Shoulders - Full Class

This class brings in a little bit of everything we have been doing so far this week to give you a full shoulder experience. Have fun combining yoga, mobility and weights into a full class.
35 min

Spine/Core Full Class

This class brings in a little bit of everything we have been doing so far this week to give you a full spine/core experience. Have fun combining yoga, mobility and weights into a full class.
25 min

Spine - Mobility

Moving the spine is relatively easy, segmenting the spine is not. This class moves part by part, isolating the spine in pieces to find movement through each one of them for you to asses where you need more work. Cat/cow will never be the same after this.


15 min

Core Workout

This workout focuses on the different layers of the abdomen trying to find each one and feel how they work.


  • TVA Feet Taps.
  • Lower Back Crunches.
  • Upper back Crunches.
  • Supine Oblique Crunches.
  • Navasana Twists.
45 min

Spine/Core Yoga Class

We start this week moving into the spine and core. Think about those two really connecting with each other since the way you move your spnie will engage different core muscles. Today we are exploring how that happens and how to tap into the different layesr of your core to support your practice. 
25 min

Glutes/Hips/Hamstrings Mobility

This mobility class focuses on controlling our range of motion, especially through hips and hamstrings. Find new ways to move your hips, your body loves to learn novel movements and by doing this increase your mobility in those sticky areas. 
35 min

Glutes/Hips/Hamstrings Yoga Class

Nothing better to support your yoga practice than to strengthen those parts that we stretch the most. Today you will move through a yoga practice where the focus will be strong hips, glutes, and hamstrings. A few cramps and shakes here and there are expected.


15 min

Glutes/Hips/Hamstrings Workout

This workout is all about strengthening your posterior chain. You need a kettlebell (I'm using 8kg) and a resistance band.


  • 10/side RDL's.
  • Chair Lateral Kick Hold.
  • 15/side Donkey Kicks.
  • 15 Wall Chair Hip Abduction.

25 min

Glutes/Hips/Hamstrings Full Class

This class brings in a little bit of everything we have been doing so far this week to give you a full experience through your glutes, hips, and hamstrings. Have fun combining yoga, mobility, and weights into a full class.
35 min

Feet/Ankles/Legs Yoga Class

This class brings the attention to the lower body starting by warming up your feet and ankles to then tie everything up into a challenging flow. You will not only work with your legs but let's say that you will work from your toes to your head.


15 min

Leg Workout

Today's workout it's all about the lower body. You need a kettlebell (I'm using 8kg) and wall space.


  • 20 Gobblet Squats.
  • 10/side Lunges.
  • 20 Count Chair Hold.
  • 10/side Split Squats.
15 min

Feet/Ankles/Legs Mobility

Working and training lower body brings pressure onto our joints. Lack of mobility on our ankles and hips can translate into discomfort somewhere else along the way, much time in our knees. This class focuses on finding movement through ankles, tibias, and hips to support the way our lower-body moves. 
25 min

Feet/Ankles/Legs Full Class

This class brings in a little bit of everything we have been doing so far this week to give you a full experience through your feet, ankles, and legs. Have fun combining yoga, mobility, and weights into a full class.
10 min

10-Min Seated Practice

A 10-minute seated practice focusing on hips and shoulders.
15 min

Tight on Time

If you don’t have much time and would like to do a short Yin Yoga practice, this sequence is for you. It targets most areas of the hips, thighs and low back. Perfect if you’ve been sitting all day or in-between appointments.

30 min

Strong Shoulders

In yoga, there can be a lot of focus on the front of the shoulders as we move between plank and chaturanga. This class is aimed to bring some balance and strengthen the back of the shoulders. Move through a series on postures where the focus goes to help you activate your back to support the front. 
30 min

30-Min Full Body Practice

A 30-Min full body practice to give you that quick energy boost you need to go through your day. 
30 min

Splits Time

Once in awhile all your hamstrings need is a good stretching session. This class moves through hamstrings, inner thighs and quads to help you open up and work towards your splits or straddle. Go slow, and pay attention to how everything feels before moving deeper into the postures.