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

20 min
Lizette is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 2

Today we will continue to bear weight on your hands, so remember everything we learned yesterday during downward facing dog.

We start with plank pose, finding tadasana but with the hands on the floor. Moving into chaturanga, how to place your hands and shoulders to move in a safe and efficient way. Finishing with upward facing dog and noticing how every single movement from down dog up to here has prepared you for this posture.

20 min
Lizette is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 3

Time for day 3 of Vinyasa Fundamentals where we are going to work on our standing postures. 

Beginning in a downward facing dog with a transition to warrior ll where we will work on our hip placement which sometimes feels so tricky to get. This is one of the most common postures in Vinyasa classes, therefore we're starting from the beginning how to think and how to simplify the movement. 

From here we will go into our High lunge trying to find tadasana while working efficiently with the legs and hips. We will open up our chest, straighten the arms and work with strong legs to find our tadasana.

Finishing the yoga class with warrior l and how to incorporate a bit of the last two poses to feel stable here. 

15 min
Lizette pompa is practising yoga on a green yoga mat

Vinyasa Fundamentals Day 4

In today's yoga class we begin by working on transitions from our favorite downward facing dog to stepping onto the top of the mat. This can be a tricky part, but together we are going to work on different variations that will help you get into a flow of movement. 

Then we wrap it up with a quick flow sequence to put everything you have learned together, breathing, posture, and how to think during your practice. This is day four in Vinyasa Fundamentals, so this means that you start to get the basics. 

Remember that this is the beginning and everything will get easier with practice, practice, practice. 

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. 

15 min

Kapalabhati - Tutorial

Kapalabhati means shining skull. One hypothesis is that it is cleansing for the frontal part of the brain. It is actually a Kriya rather than a pranayama and a prerequisite for Bhastrika.

It is a fundamental Hatha Yoga technique. Many benefits especially respiratory health, clearing mucus and activating of energy.

Contraindication, do not do this pranayama if you are pregnant or on your menstrual cycle.

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

Agni Sara - Tutorial

Agni Sara is one of the Shat kriyas (six cleansing processes). It is the counteraction to Uddiyana Bandha Kriya or Nauli. Agni means fire - we are invigorating our digestive fire.

The stomach is expanded on an exhale with the breath held out. We are giving space to our internal organs allowing the free flow of substances and energy. Very beneficial for digestion and health of the digestive organs.

Contraindication, do not do this pranayama if you are pregnant or on your menstrual cycle.

5 min
Pranayama practice at Yogateket

Week One Information

We begin by finding relaxation. Pranayama works with our nervous system, and the first thing to do with that is finding some peace and calm in our mind and body.
The breath is the most vital part of our life, but very few of us connect with it consciously. This week we start to form a relationship with the breath.
You will work on diaphragmatic or belly breathing and on using a double length exhale.

20 min
Pranayama practice at Yogateket

Week One Practice

There is not so much technique this week, it is more foundational and preparing the ground. Bringing us to calm and balance so that we can start to work with prana.
It’s essential for pranayama to have a free breath. Not being tense around the stomach, which happens with stress. We work on this.
We use a double length exhale as this stimulates the parasympathetic nervous system - the calming part of the nervous system.
5 min
Pranayama practice at Yogateket

Week Two Information

The relaxation goes, and we begin to introduce our first classical pranayama techniques, Nadi Shodana and Brahmari.

Nadi Shodana (alternate nostril breathing)  - nerve cleansing - is effective at balancing the hemispheres of the brain, the sympathetic and parasympathetic nervous systems, and the major nadis (energy channels) in the body.

The class closes with Brahmari pranayama, very calming for the mind.

20 min
Pranayama practice at Yogateket

Week Two Practice

We try a preparation for Uddiyana Bandha Kriya. Uddiyana Bandha Kriya is a more intricate technique, this week we start to learn how to work it. 

Nadi Shodana and Brahmari are bringing our minds to a calmer, quieter place, balancing the nervous system and our energy channels.

We are preparing a solid foundation for the start of our pranayama practice.  

20 min
Pranayama practice at Yogateket

Week Three Information

Last week we began with a preparatory exercise for Uddiyana Bandha Kriya. This week we try the real thing. It can be a little tricky, and this is where we start. 

The other new technique this week is Kapalabhati, activating and energizing. It’s also a bit tricky, and we take a lot of time to explain it and get used to it. 

It’s a challenging week regarding techniques, but with practice, they get easier.

Do not practice uddiyana bandha kriya and kapalabhati if you are pregnant or on your cycle.
30 min
Pranayama practice at Yogateket

Week Three Practice

We build on the relaxation we have developed in the first two weeks, our nervous system is coming into more of a balance. Now we begin to work with prana more directly through the stimulating practice of kapalabhati.

The technique is becoming more important now, and a bit of experimenting and learning is required this week. The new methods are two of the most important in hatha yoga and central to growing the practice.

The real work is beginning.

Do not practice uddiyana bandha kriya and kapalabhati if you are pregnant or on your cycle.
5 min

Week Four Information

Three new techniques this week. Agni Sara, Sitali, and Ujjayi. Agni means fire, and we are stimulating our digestive fire.  

Sitali, the one that cools. One of the most therapeutic pranayamas. Useful for taking excess acidity out of the body and balancing the effects of pita.

Third, Ujjayi, the victorious pranayama. In most yoga practice Ujjayi has become associated with breathing with sound. But it is also a classical pranayama technique that involves more than just the sound.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.
30 min
Pranayama practice at Yogateket

Week Four Practice

We are forming more of a complete practice. We are now practicing the two most important preparatory techniques together, Uddiyana Bandha Kriya and Agni Sara.  

With Uddiyana Bandha Kriya we were compressing and massaging our internal organs, then with Agni Sara, we are giving them space.

Our internal organs and digestive process are being nourished, and we are clearing our energetic pathways.  Sitali and Ujjayi take this further, they are two of the most foundational pranayama practices. Preparing the body for the channeling of prana.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

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

Week Five Information

We introduce the rest of the preparatory practices this week, Simha mudra, Jivha bandha, and Brahma mudra.

With these three new techniques, we are releasing tension from around the neck, jaw, face, eyes, and mouth. Areas which hold negative psychological stress.

We again calm our nervous system and help prepare the way for centralizing prana.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

30 min
Pranayama practice at Yogateket

Week Five Practice

This is quite a full class, we now practice all five preparatory techniques, with three of them being new. Releasing tension and emotional history.

We continue to work with Sitali and Ujjayi, furthering the benefits from these two calming, soothing pranayamas.

You should be getting deep into the practice now.

Do not practice Uddiyana bandha kriya, Agni sara, and Kapalabhati if you are pregnant or on your cycle.
5 min
Pranayama practice at Yogateket

Week Six Information

No new pranayamas this week, however lots of refining technique work. We change the focus and start to really put an emphasis on connecting with the Bandhas - Mula Bandha and Uddiyana Bandha(different to Uddiyana Bandha Kriya).

To grow in pranayama it is necessary to learn how to control and use these Bandhas for the directing of prana. Although it appears in pranayama we are working with our breath, we are actually working with our prana. The Bandhas are key for this.

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

Week Six Practice

The class starts with breathing on our back, trying to learn how to differentiate the different parts of the abdomen and how to find more subtle muscular control.

We then take this Bandha work to our seated posture. There will be instruction at the appropriate times when and how to engage the Bandhas.

Now we are really learning pranayama.

5 min
Pranayama practice at Yogateket Uppsala

Week Seven Information

This week goes back to a more traditional practice set up. We perform all of the preparatory techniques, and we do some of the classic foundational pranayamas.

The classes from here go into more of a self-practice format. The pranayamas are introduced with some instruction, but there is more time for silence and practicing. 

Well done you for coming this far, remember to look for the bandhas.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.

30 min
Pranayama practice at Yogateket Uppsala

Week Seven Practice

Relaxed concentration is the aim now. You are familiar with all of the techniques this week and should be gently trying to introduce the Bandha work finding out what that feels like in your body.

Hopefully, the effects of practice are beginning to be felt, and you are starting to find some confidence with the different techniques. Though some sure are tricky and can be a project to work on for a long time.

Do not practice Uddiyana bandha kriya, Agni sara and Kapalabhati if you are pregnant or on your cycle.
10 min
Pranayama practice at Yogateket Uppsala

Week Eight Information

This is an exciting week, not only should you be feeling very good about yourself for completing the program, but you also get a new secret pranayama.  

Surya Bhedana - Sun channel activation - is introduced this week, it is the first pranayama we learn that is having more of an activating effect on Kundalini.

We also develop the technique in Kapalabhati, bringing in more Bandha control.