Level 1

You learn the basics and fundamentals of yoga poses. This includes proper alignment, pranayama breathing techniques and the use of props as a means of assistance. Through a step-by-step practice, you’ll grow confident in your yoga poses. Our level one classes are designed for both beginners and experienced yogis. We recommend that you complement our online classes with studio classes, in order to get hands-on guidance.

3 Programs

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. 

2 weeks
Meditation program from Yogateket

Two Week Meditation Program

Guided meditation suitable for beginners and experienced meditators alike.  Begin a meditation practice or deepen an existing one.


Meditation or mindfulness practice can help you improve pretty much every aspect of your life.  By connecting to the present we bring great benefit to our mind and body.


We begin right now, and right where you are.  


2 weeks
Screenshot from an online yoga class at Yogateket Uppsala

An Introduction To Yoga Sutras of Patanjali

Patanjali was an ancient yoga teacher who lived in India around 2500 years ago.


This program is designed to give a taster and overview of some of the essential teachings contained in the four books (or chapters) of the Yoga Sutras of Patanjali; the seminal text on the philosophy and practice of Yoga.


A sutra is a short phrase or teaching. Patanjali did not write the sutras down, they were chanted repeatedly so the students could memorize them.


This program is taught in a traditional approach by chanting the sutras in call and response before an interpretation and translation of the sutra is offered.


117 Classes

30 min
screenshot from online yoga class with yoga teacher Lauren Matters at Yogateket yoga studio in Uppsala Sweden

Office Chair Yoga

Chairs can do much more than just provide support, they can also be great tools for stretching and opening the body. Whether you are at the office, school, or a waiting room, use your time and chair wisely. 
15 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Back Of the Legs

Stretch the back of your legs with ease. Take time to stay in the posture without stressing yourself out.
20 min
screenshot from online yoga class at Yogateket yoga studio in Uppsala sweden

Loving Kindness Meditation

A 20 minute long "Metta Bhavana" meditation where we use words, images, and feelings to evoke a lovingkindness, friendliness and good will toward oneself and others.

Open you mind and you heart and get ready to cultivate love.

45 min
yoga ashtanga up dog

Ashtanga Vinyasa Intro

This class is an introduction to Ashtanga yoga, so if you're new and want to learn the fundamentals, this class is a great start. Sofia will touch on three parts of the eight limbs of yoga: Asana (posture), Pranayama (control of breath) and a little bit of meditation (Dhyana). 

20 min
Ashtanga-yoga

Yoga Nidra

Yoga Nidra is a type of meditation, where you want to lie down comfortably, preferably with some pillows and blankets. The purpose of this practice is to relax deeply both mentally and physically. While lying down, just listen to the voice guiding you thought the body. Keep your mind awake and allow the body to fall into deep relaxation.


This meditation practice is a nice one to add on to your daily yoga asana practice or finishing the day with to calm the mind before bedtime. Relax with awareness, remain effortless and consciously relax the body and the mind.

5 min

Warrior II Pose - Tutorial

Warrior II is one of the most frequently recurring postures in a vinyasa class, but it can be tricky to get just right. Let's break it down into three easy steps that will allow you to get the most out of this posture.
45 min
a photo shoot from a online yoga class at yogateket Uppsala

Spine Therapy

Do you suffer from pain in the neck, shoulders or back? Do you want to care for your spine, your posture, and your well being? Or maybe you want to relax? This could be the class for you. We do simple twists and spinal movements that are of great benefit to everyone.


Release tension in the neck, shoulders, back, and pelvis while at the same time deeply relaxing. This class brings together therapeutic movements and simple stretches from hatha yoga and physiotherapy. It’s easy to do and very soft, but its effects are powerful.


Small movements, big benefits.

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

Vinyasa Fundamentals Day 1

If you want to learn the basics of Vinyasa you are in the right place. In this first class, we focus on the concept of ujjayi breathing, how to create the sound and begin to create an internal heat.

Next, we move onto Tadasana, how to fine length through the spine that will then translate into other postures.

Lastly, we review downward facing dog, how to create a stable base using the hands on an effective way to bear weight on our hands.

10 min
Yogi is practising yoga on a burgundy coloured yoga mat on white background

Office Breathing Break

This is a short ten-minute breathing exercise designed to be easily done in the office. But you don’t have to be in the office to benefit from doing it! It’s simple and accessible to anyone.

We work with breathing into the stomach, developing the belly breath. Then moving onto the three-part breath, finding space and expansion throughout the breathing mechanism.

Calming and at the same time energizing. Let go of bad breathing habits and find your best breath.

10 min
Pranayama practice at Yogateket Uppsala

Ujjayi Tutorial

Ujjayi translates as victorious. The chief characteristic of this pranayama is the slight hissing noise created by partially closing the glottis of the throat. Familiar to many yoga practitioners.

However, full Ujjayi pranayama is more than just the sound, involving a further technique. Helpful for vata imbalance and very calming to the nervous system.

Skill in Ujjayi is helpful for all other pranayamas.
5 min
Pranayama practice at Yogateket Uppsala

Sitali Tutorial

The name Sitali means the one that cools. Air is drawn in through the tongue and exhaled out of the nostrils, and this gives a cooling effect.

It is said to remove excess acidity, inflammation, and heat from the body. For those familiar with Ayurveda, it removes excess pita.

It helps with the control of hunger and thirst, bringing a fine calm to the mind.
5 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Brahma Mudra Tutorial

This is a simple practice to relieve tension around the neck, jaw and upper back. It also affects the nerves and muscles of the eyes.

The practice should not be done just mechanically but with full awareness, in this was it also becomes a meditation exercise.

Accessible and therapeutic.
5 min
Pranayama with Guy Powiecki

Chandra Bhedana Pranayama

Chandra means moon, and this is the moon channel activating pranayama. One of the most nourishing, most calming pranayamas there is.


Excellent practice for pregnant women or women on their cycle (done instead of Surya Bhedana).

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

StrengthTEN Level1 Day 1

Welcome to day 1.

Today is about creating the support you need for your strength practice. When thinking about upper body strength, we immediately connect it to the hands, and that means your wrists.

Start by working through stretching exercises to warm up your wrists, then move into strengthening drills to help your wrist become stronger when you extend them and put body weight on them.

This is a great way to prepare your hands before you start a yoga practice of a strength session. You want to wrists to be healthy, and it is possible as long as you work with them often and on a right way.

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

StrengthTEN Level1 Day 2

Today we bring 2 drills: Scapular push-ups and plank pose.

Scapular pushups strengthen one of the muscles we use when doing plank pose, the serratus anterior. Engaging this muscle allows you to protract your shoulder blades and stabilize them.

Explore the movement of your scapulae looking at all the different actions it can make. Then move onto plank pose while finding the protraction and depression to feel stable and secure there.
10 min
screenshot from online yoga class at Yogateket studio in Uppsala Sweden

StrengthTEN Level1 Day 3

Today is all about chaturanga. Let's put together what we have learned so far stretching and strengthening our writs to then move onto all fours to put pressure onto our hands.

Chaturanga is an incredible pose that builds lots of strength as long as you pay attention to how to do it. Begin by finding your shoulder protraction to then move onto plank pose adding the lowering to chaturanga. 

Get ready to sweat and work hard as we do 3 set of 10 chaturangas.
10 min

StrengthTEN Level1 Day 4

Give your arms a break and bring the attention to your core.

Today we focus on the deepest layer of our core, the Transversus abdominis (TVA). Think of it as a corset, giving you stability and keeping everything in place. The TVA is an essential part of our strength and the first one we want to target as a way to have a strong core.

For this exercise, keep your spine straight and the natural curvature of the lower spine letting the movement come from the legs.



10 min

StrengthTEN Level1 Day 5

Today is about putting together day 1 to 4 into a workout. It's a simple as that.

Start by warming up your wrists because you are going to use them. Then move into ten reps of each drill and repeat it to do three rounds.



5 min

StrengthTEN Level1 Day 6

Welcome to Day 6.

Today we move to shoulder strength and stability with a drill called Turbo Dog. This can be done with knees bent or even knees on the floor.

Turbo dog is excellent for building strength for forearm balancing postures and downward facing dog; it helps you find the scapular protraction creating more stability in your shoulders.

5 min

StrengthTEN Level1 Day 7

Today we move onto the legs with lunge holds.

Short and powerful, this variation focuses on keeping a posterior tilt of the pelvis to stretch the psoas while using the glute and quad to work as we lift the knee off the floor. It provides excellent support to the lower back.


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

StrengthTEN Level1 Day 8

Today we go back to the legs or more specifically to the hip flexors. Ready for a good quad cramp?

The focus is on active lifts, this makes you not only stronger but it will allow you to control your range of motion much better.