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

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

Day 13 - Find Your Instrument

Back to the seat and back to the breath.  We have longer in silence. Learning to meditate is a bit like learning to play a musical instrument. Difficult at the start, requiring practice, but making sweet music in the end.


Find your instrument.


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

Day 14 - Stand to Attention

Standing meditation is what we try in this class.  Standing up can bring a very different quality to the meditation and your level of attention.  The focus of the meditation moves to the feet rather than the breath.


Stand to attention.


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

Day 15 - Keep Going

The time in silence is growing now.  Your concentration has grown a lot even if you are not aware of it.  Just being able to notice our thoughts shows that our awareness and concentration are improving.


Keep going!


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

Day 16 - Go Back To Basics

Meditation is a bit like being a baby, experiencing things as a baby does… just simple sense experience before we had words before our mind had labels to stick on everything. Pure, raw experience.


Go back to basics.


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

Day 17 - Just Walking, Nothing More

We experience the last of the four meditation postures - walking meditation.  We move slowly and we feel the sensation around the feet, as you lift the foot, as you move it through the air and as you put it down.


Just walking, nothing more.


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

Day 18 - Enjoy The Silence

The periods of silence are growing and you are getting accustomed to following the breath at your navel. We are back doing seated meditation, growing with it all the time.


Enjoy the silence.


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

Day 19 - Practice Positive Mental States

Another form of meditation is contemplation practice. You mentally call up a positive state of mind, by imagining someone (or a pet) who makes us feel very positive. Or it can be a place or a remembered experience. When we have called the feeling up we rest in it.


Practice positive mental states.


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

Day 20 - Nearly There!

We have had a wide experience of many meditation techniques now. For the last two classes, we are staying focused on the breath at the navel. Learning to concentrate on something that at first seems very boring but with time becomes so interesting.


Nearly there!


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

Day 21 - Congratulations

Congratulations.  Well done for completing the challenge.  Enjoy your last meditation session. There is a short talk at the end that tells you how to keep going with this.  Hopefully, you have felt some of the benefits and formed a positive habit. This is something you can keep growing for the rest of your life.


15 min
Sofia Soori yoga at yogateket

Meditation for A Restless Mind

In this 15 min meditation, Sofia introduces you to a seated Sun Salutation and a concentration exercise called focus 12. It is designed to fit a restless mind or a beginner to meditation. 
20 min

Welcome to Your Practice

Today it’s the beginning of the program. Get familiar with your yoga mat and blocks but most importantly with your Ujjayi breath and downward facing dog. Start feeling your body and connect to the new mat space that will transform you during these four weeks.


20 min

Move Into Plank

We keep moving forward. Today’s focus is plank pose which will allow you to connect to your core and set a good base for chaturanga. Start with the same sequence as yesterday adding a few more things here and there to get familiar with the postures.
20 min

Chaturanga Dandasana

After finding plank pose and that core connection we move into chaturanga dandasana which is one of the most demanding postures in a vinyasa practice, so don't be too hard on yourself if your struggling in the beginning. Move with your body and your breath and learn how to modify to adapt the practice to your body.


20 min

Salute the Sun

Today we bring into our practice Sun Salutation B. Move through a very similar flow as the one you have been practicing but bring special attention towards Tadasana. We will work on strengthening our legs and hamstrings. Together we will start with our Sun Salutation A and move on to our Sun Salutation B where we stop in chair pose. Finding our flow in our transitions. 


20 min

Find Your Inner Warrior

Understand how to position yourself in one of the most recurrent postures of a vinyasa practice; warrior ll. This posture may seem easy but doing it correctly requires attention. From where to position your feet to where to find the space for the rest of the body. Come along and find your inner warrior.
20 min
Extended side angle

Let’s Practice

Today we practice. We put together everything we have learned on week one and two and bring it to the mat. Flow through a twenty-minute class all by yourself and put into action you newly gained knowledge. We will not stop in any posture, instead, we will work on our flow. Feel your energy rushing through your body, and connect to your breath!


20 min

Repetition is Key

This is week three, and its time to repeat everything you now know! We go back to week one and review our Ujjayi breath, Downward Facing Dog and that hip hinge we use as we fold forward. Remember that doing something with quality requires repetition and practice, which is the reason why we will do it over and over again!
20 min

Reviewing Plank

Even a tiny little detail matters when it comes down to plank pose. Take the time to pay special attention to it as you move into your twenty-minute practice today. A solid and strong plank will help you a lot as you move into Chaturanga, it all complements each other. We need to work with our entire body in our plank, especially our core. It might feel impossible in the beginning but it will get easier and easier, I promise!


20 min

Chaturanga Dandasana Take Two

Let’s go back to one of the most demanding postures or transitions in class, chaturanga. This posture takes a lot of attention from you and most importantly, it takes lots of repetition. Move mindfully and with consistency, and you will see that the impossible becomes possible. We will break down the postures together and I will guide you on this journey. 
20 min

Stand Strong

Learn how to place your feet during standing postures. Your feet are your base, and a posture starts from the ground up. The stronger and more supported you feel the stronger you will feel as you stand. To understand how to place your legs and feet will make everything in your practice easier. In the end, we will work on our flexibility and relax our body. 
20 min
Camel pose on toes

Move into Backbends

Backbending has a lot of benefits. Learn how to move into your backbends in a safe way protecting your lower spine which is the part that takes most of the pressure during these postures. Move step by step, support your spine and enjoy the benefits. We will use our entire body, work on our flexibility as we at the same time use our strength.