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

20 min
yoga workout

Today We Flow

Congratulations! You made it through these four weeks, and now you are ready to continue with your journey. This is just the beginning even if you are not a beginner anymore. Today we flow bringing in everything you have learned during this time. We will use two blocs during this practice. You can always use books or anything you have at home if you don't owe any blocks. 


Get ready to flow and have fun.


20 min
Pranayama

Let Your Breath Free

Inspired by Free Diving, great health benefits for anyone.  Simple stretches are done with the breath held. Increase the elasticity of your rib cage and the expansion of your chest. Improve your breath holding ability.


5 min
21 day meditation challenge

Info Video

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.  


15 min
21 day meditation challenge

Discover Yourself

We discover ourselves by forming a new and inquisitive relationship to our own bodies.  Using the body as a tool to ground the mind in the present.


Examine and investigate your posture by turning the minds inner focus to physical sensation.  A sensation is a great starting place to bring the mind to the here and now, forming a connection to what is really real.


Discover yourself.


15 min
21 day meditation challenge

Make Friends with Your Mind

Noticing your thoughts and working with distraction is a large part of meditation.  The mind does not suddenly stop turning just because we sit on the mat.


The good news is if you can notice thoughts and distraction you are actually meditating.  We learn how to work with thoughts in a positive way and with time make them our friend.


Make friends with your mind.


15 min
21 day meditation challenge

You’re Alive!

We realize that we are a real living organism, full of sensation and vibrancy.  Go deeper into your examination of sensation.


The breath is the tool that we use for investigating sensation in this class.  First following it at the nose, then the chest and finally the abdomen.


You’re Alive!


20 min
21 day meditation challenge

Hearing the Universe

The sound is another important focus for connecting to the present.  If we can simply listen, without labeling sounds, we are observing what is arising in the here and now. Anytime you experience your senses, you are being present. This is where we want to be in today's class.


This brings us into the moment with an open awareness and allows us to explore the senses in another field.


Hearing the universe.


20 min
21 day meditation challenge

Be a Baby

Meditating is a bit like being a baby.  We experience the world of sensation before words. The conceptual mind is the verbalizing mind. A raw sensation is a deeper connection to reality.


We work with the techniques we have already established and spent time with the body and the breath. Together we will find our stillness and our present and stay there. 


Be a Baby.


20 min
21 day meditation challenge

Body Scan

This is the final class in our meditation programme. We will be working on body scanning which can be a useful way of identifying and letting go of tension in areas of the body. Simple and very helpful.


The last session has more time in silence which will give you more freedom to explore your practice. We watch the present moment with soft awareness and from a distance, like watching a wild animal.


Body Scan.


5 min
21 day meditation challenge

Completion Video

Well done for completing the programme.  This short video sums things up and provides practical suggestions for where to go from here. Meditation can be a lifelong journey and should not stop here. You can never be perfect at meditation, you can always learn new things about yourself and grow in your practice. 


Remember to go forward from here and find your balance!


10 min
Breathing exercises

Simple Breathing Practice

Suitable for everyone. Use this class to begin your relationship with your breath.

We are going to start with laying down for simple pranayama breathing. Before the closing of this pranayama class with a seated practice.

10 min
ashtanga yoga Sofia Soori Yogateket Uppsala

A Healthy Relationship with the World.

The yoga guidelines for a healthy relationship with the world. Eight-limbed path.  In this yoga philosophy class, we look at the first step in the eight-limbed path, called Yama. We go into detail to see the 5 practices of Yama: Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha.


These observances help us to “right way of living” so that we can feel good walking on this earth and feel that wholeness, of the union, of yoga.

10 min
Sofia Soori Ashtanga yoga

Build Self-discipline and Inner Strength

This theory lesson Sofia takes you through the second limb in the Ashtanga tree, which is called Niyama. Niyama teaches us 5 internal practices which help us with self-discipline to progress along the path of yoga. 
35 min
Catalina palma yoga español

Principiantes

Una secuencia ligera para familiarizarse con las posturas y el cuerpo, empezando con gato y vaca para ir encontrando movilidad en la espalda y siguiendo con posturas tradicionales y regulares en la práctica de yoga. Haremos medio chaturanga repetitivamente para ir encontrando la fuerza en los brazos y cuerpo. Una práctica algo lenta y dedicada para todo el cuerpo y a la vez relajando la mente, las posturas serán repetitivas para luego quitar la mirada a la pantalla y seguir el movimiento en el cuerpo.


5 min
Pranayama  with guy

What is Pranayama?

A short five minute talk about what pranayama is and how does it work.


35 min
Catalina palma yoga español

Movimiento de Espalda

Esta práctica es para estirar y fortalecer los lumbares y tener contacto con la columna vertebral. Si pasas mucho tiempo sentado y muchas horas de pie, haz esta práctica para darle amor a esa espalda. Los movimientos de espalda nos dan energía y vitalidad. Haremos posturas como la luna para ir moviendo la espalda de lado a lado, siguiendo con posturas como cobra para fortalecer lumbares y masajear los órganos internos del abdomen. Los movimientos de la columna nos ayudan a tener una espalda sana y desbloquear tensiones.

Una práctica para principiante repetitivamente.





10 min
Ashtanga vinyasa yoga fundamentals twist

Pre Surf Yoga Class

Sofia has been wave surfing for 9 years and knows how important it is to warm up the body before jumping into the ocean to surf. This is a short sequence of postures and movements to help you warm up the key muscles you use while surfing.


20 min
vinay

Root Chakra Meditation

In this Meditation practice, we will focus on stimulating the Root chakra or focusing on the qualities of the muladhara chakra that we may want to embody in our day to day life. It's the first chakra(energy center) and is associated with qualities of grounding and being fully content and feeling secure with one's own self. By the end of the practice, you should feel calm, centered and relaxed. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully. Enjoy your practice!


20 min
easy pose yoga

Sacral Chakra Meditation

In this Meditation practice, we will focus on stimulating the Sacral chakra or focusing on the qualities of the swadhisthana chakra that we may want to embody in our day to day life, It's the Second chakra(energy center) and is associated with creativity, adaptability, and joy. You should feel relaxed, centered and calm by the end of the practice. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully.


Enjoy your practice!


20 min
easy pose yoga

Ajna/Third Eye Meditation

In this Meditation practice, we will focus on stimulating the qualities of the Ajna chakra that we may want to embody in our day to day life. It's the sixth chakra (energy center) and is associated with our insight, intuition, and ability to see beyond what we can see with our naked eye. By the end of the practice, you should feel calm, centered, relaxed. Make sure to adopt a seated posture that is absolutely comfortable for you and allows you to focus on the practice fully.

Enjoy your practice!

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

Six Movements of The Spine

A short easy practice designed to limber the back. Here we take the spine through its six main movements: Flexion, Extension, Rotation right and left, Lateral flexion right and left.


We begin sitting, move to all fours and end standing, enjoying the different ranges of movement offered in each position.


This is an excellent practice for first thing in the morning.