Level 2

We continue to build on proper alignment and building strength, stamina, and flexibility, but start to link poses with breathing into a flow. Level 2 classes encourage yoga as a moving meditation through rhythm and flow. In order to develop mind-body vitality, these classes are more intense and more challenging. This is also where we start introducing more advanced poses to help you reach your next yoga level.

0 Programs

66 Classes

35 min
Lizette Pompa Yoga Uppsala

Hips and Shoulders

This class focuses on hip flexion and shoulder extension, among lots more. Start by moving through a flow where we take our shoulders into active extension, internal and external rotation. Then work through the rest of the class moving your shoulders mindfully while adding some hip strengthening drills. 
20 min

Kettlebell Yoga Class

This is a 20 min yoga based class using a kettlebell. Start by warming up your shoulders to then move through variations of sun salutations. Once the body is warm, we strengthen our arms, shoulders, hips, and core, all of this using our kettlebell and two blocks. Feel free to take breaks if it gets too challenging. I recommend you to start with a lightweight kettlebell, to begin with, especially if you have never used one before.

Have fun!

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

Monday Workout 20

It's Monday and here is a workout for you. This one focuses on the upper body.

  • 12 Bent over rows.
  • 10 Presses over head.
  • 10 Downward dog push-ups.
  • 10 Side plank dips.
  • 10 Airplane rows.
  • 15 Tricep/legs lower.

Go for at least 3 rounds. Make sure you get enough time to recover in between sets. 

10 min
Lizette Pompa is practising yoga on a green yoga mat

Pistol Squat Tutorial

If you have been working on being able to get down into a pistol squat and come back up, then this is the tutorial for you. Work step by step on how to get there. From warming up your legs to finding where you are today to work from there. Remember, this is a process, take your time, commit to it and you will eventually get there. 
15 min
Lizette pompa is practising yoga on a green yoga mat

Get Moving

Short on time but want to get your heart rate up? Then this is the class for you. Move in a workout-like yoga class starting with a few sun salutations to then move into legs, arms, shoulders, and core. All that in just 15 minutes.

Get ready to sweat and have fun!
5 min
wheel yoga with kettlebell

Kettlebell Drills

Got five minutes? That's all you need to build some heat and strength through your body as you move with a kettlebell. If you don't have a kettlebell you can use any other kind of weight. Have fun!
10 min
kettlebell yoga

Monday Workout 21

It's Monday and this is your workout; today it's all about legs. Enjoy! 

  • 20 Kettlebell swings.
  • 5/Side overhead kettlebell kneels to stand.
  • 20 Goblet squats.
  • 15 Deadlifts.
  • 5/Leg pistol squats. 
10 min

Marichyasana A, B, C y D

Marichi: rayo de luz; Asana: postura. Postura dedicada al sabio Marichy, hijo de Brahma. En la mitología hindú, el dios Brahma es creador de todo. Brahma, a su vez, fue abuelo de Surya, el dios Sol, a quien saludamos con Surya Namaskara (A y B).

Número de respiraciones: 5 en cada lado de cada postura

Dristhi: punta de la nariz en A y B; horizonte (por encima del hombro) en C y D

Posibles riesgos: lumbares, isquiotibiales, rodilla de la pierna doblada (en B y D)

Se practican una detrás de a otra, siempre ajustándolas a la experiencia del practicante. Las dos primeras, A y B, son flexiones hacia delante y las otras dos, C y D, torsiones. Los principiantes pueden hacer la A y la C, y con el tiempo incorporar la B y la D a su práctica.

30 min
Yoga teacher performing yoga posture on green yoga mat on white background

Posturas de Suelo Primera Serie

Las series de Ashtanga son series cerradas: las posturas se practican siempre en el mismo orden porque cada una de ellas te prepara física y mentalmente para la siguiente.

En este vídeo se practican muchas de las posturas de suelo de la Primera Serie, desde Dandasana hasta Navasana y desde Urdvha Dhanurasana hasta Savasana. Además, antes de Savasana, se entona el mantra de cierre.

Las posturas de suelo que se presentan en este vídeo junto a las posturas de pie expuestas en otro vídeo, suponen una práctica muy completa y un muy buen punto de partida para las personas que se inician en Ashtanga.

¡Buena práctica!

10 min
Compass pose

How to Compass Pose

This posture is simultaneously grounding and expansive. It will help you to increase strength and flexibility, to open hips, groins, hamstrings, and shoulders. Enjoy this process step by step and have fun!
20 min

How to Headstand

In this class we're going to be looking at the headstand. After this class, I'll give you some exercises and tips to activate and strengthen our foundation...our core!!! which is one of the most important things to nail this posture. Enjoy the journey!
10 min
screenshot from online yoga class with Amaranta at Yogateket yoga studio in Uppsala sweden

How to Tittibhasana

We'll be focusing on a posture called "Tittibhasana" translated in English as "Firefly". This is an arm balance pose that requires more core strength than arm strength. It's great to stretch the inner groins and back torso tones the belly and strengthens the arms and wrists.
15 min
Screenshot from an online yoga class at Yogateket Uppsala

How to Eight Angle Pose

We'll move step by step into Astavakrasana, which might seem intimidating, but you'll see it's not hard as it seems. This posture strengthens our arms and upper back, tones the core and inner thighs, and it will definitely make you feel very powerful!
15 min

How to Jump Through

If you've ever seen yogis practicing, especially from Ashtanga and Vinyasa, you've definitely seen them flying from Downward facing dog to sitting position and wondering "how do they do that??" "how can I start doing that?" Well, in this practice I'll give you some exercises that will prepare your body to "jump through" which is a dramatic shift in anyone's yoga practice.
15 min
screenshot from online yoga class at Yogateket yoga studio in Uppsala sweden

How to King Pigeon

King Pigeon is a pose that many people want to do because of its beauty. It requires back, shoulders and hip flexibility. Join me on this journey to become a king pigeon!
15 min

La magia de abrir el corazón (II)

Casi todos jugamos a hacer esta postura cuando éramos niños, ¿verdad? La postura de la rueda (en sánscrito, Urdhva Dhanurasana) es la postura que más frecuentemente se asocia a una extensión hacia atrás y es mucho más accesible que otras. Puede servir para entender cómo funcionan las extensiones hacia atrás o, dicho de otra manera, cómo abrir toda la parte frontal del cuerpo: desde el movimiento de los hombros hasta la fuerza de las piernas, pasando por la activación de la pelvis y el estiramiento del psoas.

¡Requiere tiempo, paciencia y mucha ilusión!

15 min
down dog yoga

15-Min Fit Flow

This flow will energize you all body with a faster pace and injecting some cardio-based movements. Join me and let's get our hearts pumping!!
15 min

Pushing-up Flow

In this class, we'll take our plank to the next level - Chaturanga Dandasana, a foundational pose that some of us just love!! Join me in this flow where we'll learn the optimal alignment and technique needed to nail this posture!
50 min
Lizette Pompa is practising yoga on a green yoga mat

Step into Balance

Get ready to challenge your balance in different ways through the class. Lots of fun and challenging work for the outer hips and glutes as you stand on one leg trying to find stability through the pelvis.

This class is excellent or those who sit all day. Wake up your glutes and build up strength.


20 min

20-Min Yoga with Dumbbells

A 20-Min yoga flow using a set of dumbbells to bring extra load and challenge the body in a different way. You decide how much weight you want to use. Get ready to break a sweat.
10 min

Quick Upper Body

A quick upper body workout with dumbbells.

  • Rows with extension.
  • Push-ups.
  • Pike push-ups.