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

5 min

StrengthTEN Level1 Day 9

Today we move back to the core specifically the Transversus abdominis (TVA) with dead bugs.

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. Keep your spine straight and the natural curvature of the lower spine.

Slowly lower your right arm and left leg at the same time as you inhale. Go as low as you can, being careful not to arch the back as you do this. Then slowly return to the starting position as you exhale and repeat with the opposite limbs.

The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side.


10 min
Screenshot from an online yoga class at Yogateket Uppsala

StrengthTEN Level1 Day 10

Welcome to day 10!

Today we finish the challenge by putting together day 6 to 9 in a workout. Now it's up to you to continue with your strength journey. You don't need lots of time; you just need consistency.

You did it, great job!

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

Anuloma Viloma or Nadi Shodana

The most appropriate description in English would be alternate nostril breathing. 

Nadi Shodana translates as nerve cleansing, and this gives you an idea of the effects.

This is one of the most classical pranayamas and is used to bring the hemispheres of the brain, the nervous system and the major energy channels (nadis) into balance.

A foundational practice for pranayama.

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

What is Ashtanga yoga?

This video is for you who whats to know what the Ashtanga yoga method is all about and how to recognize it. Take five minutes to learn more about it.
15 min
Yogi is practising yoga on a burgundy coloured yoga mat on white background

To the Point Pranayama Practice

A simple 15-minute pranayama class, accessible for anyone. We begin by developing the connection to the exhale. The most grounding calming part of the breath.

Once connected the traditional pranayama begins with Sitali, calming and soothing.

Calm and connect to your deeper self.

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

Introduction

Why I put together this program, what you can expect, and how to approach it.

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

Breath and Tadasana

Begin to find your center and to quiet the mind through working with the breath and the most fundamental of all standing postures - Tadasana, Mountain Pose. Even out your breath and set the foundation to remain grounded and stable throughout the program. Equilibrium of breath will translate into the equilibrium of mind. 


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

Connect to your Roots

We spend so much time on our feet throughout the day, and yet this is an area that most of us take for granted and do not pay much attention to until something about it goes wrong.


We hold so much power in our sense of connection to the earth, let's bring some awareness into the feet and how we can move the energy from them up through the legs and establish a strong standing foundation. 

5 min
meditation practice

Information Video

This 21-day meditation is the perfect challenge to give yourself.  Accessible and no experience needed. We start right at the beginning and gradually develop it. Ever thought about meditating, now is the time. Be kind to yourself, meditate for ten minutes a day.


Meditation can help you to concentrate, be present, calm your mind, sleep better, feel better, basically improve every function of how your brain operates.  If the brain and nervous system are happier, this is also great news for the body!


10 min
meditation practice

Day 1 - Your Journey Starts Here!

We start where we are, right at the beginning. Becoming aware of thoughts and trying to follow the breath. This is meditation, just waking up to the present moment.


Your journey starts here!


10 min
meditation

Day 2 - Follow The Breath

Already the process has begun and you are learning how to concentrate better. Getting used to time in silence and discovering yourself. Beginning the relationship with your breath.


Follow the breath.


10 min
meditation

Day 3 - Listen To The Universe!

Our meditation object for this class is using sound. Sound can be useful as it brings an open and expansive attention to our meditation. We start to learn how to work with it.


Simple, just listen to the universe!


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 4 - So, What is Hearing?

We continue our work with sound, exploring what is sound and what happens when we ‘hear’.  Starting with a small area of concentration and gradually widen it more and more.


So, what is hearing?


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 5 - Back To the Breath!

Meditation in a simple way is learning to pay attention to sense experience in the present moment.  We have introduced two ways of doing this, sound or feeling for the sensation of the breath. This class develops the work with the breath.


Back to the Breath!


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 6 - Be Curious, Investigate

Where do we feel the breath? what is happening when we breathe?  How does the breath shape us? We explore all of this, and we don’t have to go anywhere, it’s happening all inside us.


Be curious, investigate.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 7 - Infinite Space

This class blends the best of working with sound as the meditation object and following the breath. We learn how to be both expansive and concentrated with our focus.


Find infinite space inside your own head.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 8 - Notice Distraction, Simple?

So much of what meditation is is just noticing distraction. Noticing we are lost in thought and coming back to the object of meditation again and again. This is how we grow our mindfulness.


Notice distraction, simple?


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 9 - Follow The Animal

Watching the breath is a bit like watching a wild animal. We want to do it softly, from a distance. So it doesn’t know we are there and it doesn’t change its behavior.


Softly, softly follow the animal.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 10 - Discover Your Own Body

Body awareness is a big part of meditation and this is the focus of this class.  We practice doing a body scan. We explore and investigate sensation in our own bodies.


Discover your own body.


10 min
Screenshot from a Online yoga class at Yogateket yoga studio from Uppsala Sweden

Day 11 - Go Deep, Go Wide

More work with body awareness and body scanning.  Learning to identify and let go of tension in our bodies. Understand the universe by understanding your own body. This is some of the benefits of meditation.


Go deep, go wide.


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

Day 12 - Don’t Fall Asleep!

Something different today.  We try lying down meditation. Traditionally there are four meditation postures to represent the movements of life: sitting, standing, lying and walking.

Explore your body and breath in a different position.


Don’t fall asleep!