Our Programs

Whether you want more strength or more flexibility, this program helps you bring different kinds of training into your week.

The Power of Four has four classes a week, each week for one area of the body. Lizette guides you through a yoga class, a weight workout, a mobility class and a full class that brings it all together. Mix and match the classes as you like, and discover what variety and new ways of moving bring to your practice.

• Week 1, shoulders: Shoulders Yoga Class, Shoulder Workout, Shoulder Mobility: Explore and Shoulders: Full Class.
• Week 2, spine and core: Spine/Core Yoga Class, Core Workout, Spine: Mobility and Spine/Core Full Class.
• Week 3, glutes, hips and hamstrings: Glutes, Hips and Hamstrings Yoga Class, Glutes, Hips and Hamstrings Workout, Glutes, Hips and Hamstrings Mobility and Glutes, Hips and Hamstrings Full Class.
• Week 4, feet, ankles and legs: Feet, Ankles and Legs Yoga Class, Leg Workout, Feet, Ankles and Legs Mobility and Feet, Ankles and Legs Full Class.

You need a set of dumbbells (Lizette uses 2 kg), an 8 kg kettlebell, a resistance band, a dowel, two yoga blocks and some wall space. Level 1-2.

It is easy to mix up mobility and flexibility. Mobility is the ability to take a joint through its full range of motion with control. Flexibility is part of the base for it.

This program has five classes that work through different parts of the body. Together we take flexibility into mobility, working hard to control our full range of motion, and find stability in our joints along the way. Start with Welcome to This Program.

• Hip Mobility: internal and external rotation, with control.
• Shoulder Mobility: the full range of the shoulder, without help from the spine.
• Spine Mobility: flexion, extension, side bending and rotation, one part at a time.
• Wrist Mobility: strength and mobility for the wrists, especially in extension.
• Knees and Ankles Mobility: the tibia and ankle, to prepare for squats.

Each class is 10 to 20 minutes, level 1-2, with two blocks.

In this Vinyasa Yoga program we bring the qualities of the five elements into the practice. In the yoga tradition, when these qualities are in balance we feel in harmony.

Vinyasa is mainly a fire practice. Being aware of the other elements, and bringing them in, gives you a more balanced body and mind. This is the intermediate version, with longer classes and more demanding postures:

• Earth Element Intermediate: standing and balancing strength.
• Water Element Intermediate: active and passive flexibility in the hips.
• Fire Element Intermediate: core, arm balances and inversions.
• Air Element Intermediate: an open chest and shoulders and deeper backbends.
• Space Element Intermediate: all the elements in one flow, with a little pranayama.

Each class is 60 minutes, level 2-3, no props needed. New to the elements? Start with Five Elements.

Interested in learning pranayama, deepening a practice you already have, or getting more regular with it? This program gives you a breathing practice for each day of the week.

Each class uses two techniques chosen to suit the day, and ends with a good Savasana. Do any day as a single class, or cycle through the whole week. Start with the Information.

• Beat the Monday Blues: Nadi Shodhana and Sitali.
• Tune Into Tuesday: Ujjayi and Nadi Shodhana.
• Wander in Peace Wednesday: Nadi Shodhana and Bhramari.
• Turn on Thursday: Surya Bhedana and Sitali.
• That Friday Feeling: Surya Bhedana and Sitkari.
• Soothing Saturday: Chandra Bhedana and Bhramari.
• Settle into Sunday: Ujjayi and Chandra Bhedana.

Level 1-2, no props needed. If you are pregnant or on your cycle, change Surya Bhedana to Chandra Bhedana.

Patanjali was a yoga teacher who lived in India long ago. His Yoga Sutras are the classic text on the philosophy and practice of yoga.

This program gives you a taste of some of the essential teachings in the four books, or chapters, of the Yoga Sutras. A sutra is a short phrase or teaching. Patanjali did not write the sutras down. They were chanted again and again so students could learn them by heart.

The program follows that traditional approach: we chant each sutra in call and response before a translation and interpretation. Start with the Intro to The Yoga Sutras of Patanjali.

• Week 1: what yoga is, in Chapter One (Samadhi Pada) Sutras 1, 2 and 3, Kriya yoga in Chapter Two (Sadhana Pada) Sutra 1, why we practise in Chapter Two (Sadhana Pada) Sutra 16 and 17, and the eight limbs in Chapter Two (Sadhana Pada) Sutra 29.
• Week 2: the yamas and niyamas in Chapter Two (Sadhana Pada) Sutra 30 and 31 and Chapter Two (Sadhana Pada) Sutra 32, asana in Chapter Two (Sadhana Pada) Sutra 46, concentration in Chapter Three (Vibhuti Pada) Sutra 1 + meditation and perception in Chapter Four (Kaivalya Pada) Sutra 15.

Each teaching is 5 to 15 minutes. Level 1, no props needed.

This prenatal program is for all mothers to be. Pregnancy is a time full of changes, in your body and in your mind. A yoga practice through your pregnancy gives you time and space to notice those changes, and to feel physically and emotionally steady.

Each class is twenty minutes, so it fits into your day:

• Week 1: All Around Prenatal Class and Wake Up Practice.
• Week 2: A Well Rounded Pregnancy Practice and Lower Body Class, to keep your legs strong as your belly grows.
• Week 3: Front, Side and Back Body and Hips, Hamstrings and Stability.

Use the props as you need to support your practice. Two blocks and a bolster or pillow are enough. Modify whenever you need to, and always listen to your body. If you are unsure about practising, check with your midwife or doctor first. Level 1-2.

In this program we work with progressive backbends. A backbend has two parts: strength in the back of the body and opening in the front. When one of them is missing, the lower back often takes the load and feels it.

The program builds back body strength and opens the front body step by step, so your backbends come with more ease:

• Week 1, strength in the back body: Back Strength, with the pelvis aligned, and Back Strength 2, the next step.
• Week 2, strength towards Wheel Pose: Supine Back Strength Class lying on your back, and Dynamic Backbends with active flexibility.
• Week 3, the shoulders and the drop back: Shoulder Mobility for Backbends and Dropping Back at the wall.

Warm up before each class with the Rise and Shine class or a few rounds of sun salutations. The classes are 15 to 30 minutes. Level 2-3, so come with a regular practice. You need a block, a strap and some wall space.

Be patient and find your way up progressively.

Want to bring more movement into your life? This program gives you 30 days of yoga, movement, breathing and mindfulness, one class a day. It started as a companion to the Whole30 timeline, but anyone can start it on any day.

The classes come from across Yogateket's library and teachers, so you get to try a bit of everything:

• Week 1 mixes a steady Vinyasa flow like A Well Rounded Class with an evening wind-down in Halftime: Winding Down, the Loving Kindness Meditation and your first Simple Breathing Practice.
• Week 2 brings standing work in Yoga 20: Stand Tall, passive backbends in Lean Back and Relax: Passive Backbends, the first strength workout, Let's Begin, and Yoga for the Face.
• Week 3 goes from the gentle Easy Flow to Short Ashtanga Practice and Deep Relaxation Practice.
• Week 4 builds strength with 15 Minute Core and Strengthen Your Hamstrings, and slows down with Meditation for A Restless Mind.
• Week 5 ends with Jump into Malasana and Hips and Shoulders.

The classes are 10 to 60 minutes long, mostly level 1-2. Keep a pair of blocks nearby.

In this Vinyasa program we bring the qualities of the Pancha Mahabhutas, the five elements of earth, water, fire, air and space, into the practice. In the yoga tradition each element has its own qualities, and we all carry all of them. When they are in balance, we feel in harmony.

Vinyasa is mainly a fire practice. Being aware of the other elements, and bringing them in, gives you a more balanced body and mind.

• Earth Element: standing and balancing holds for strong legs and a grounded feeling.
• Water Element: fluid hips, with space around the hip joint.
• Fire Element: core strength, arm balances and inversions.
• Air Element: an open chest and shoulders, and a strong back.
• Space Element: all four elements in one flow, with a little pranayama.

Each class is 45 to 50 minutes, level 1-2, no props needed. Ready for more? Try Five Elements Intermediate.

Welcome to Ashtanga Fundamentals, a four week course in Ashtanga Vinyasa for beginners with Sofia Soori.

The goal is to build a self-practice you can use as the base for an everyday yoga practice at home. You learn the basics of the Ashtanga method and get the tools and inspiration to practise more often. Each week has one theory lesson and two practice classes. Do the practice classes twice a week, and you stand on your mat four times a week. Start with Welcome to This Course.

• Week 1: Ashtanga Yoga, Ujjayi meets Sun Salutation A and Sun Salutation B.
• Week 2: the Yamas in A Healthy Relationship with the World, Complete All the Standing Postures, The Finishing Sequence and Opening and Closing Mantra.
• Week 3: Let's Start with Some Seated Postures, Standing and Seated Postures and the Niyamas in Build Self-discipline and Inner Strength.
• Week 4: The Last Part Of the Seated Postures, Key Postures in Primary Series, Can We Reach Total Bliss? and My Best Advice to You Dear Yogi.

Level 1-2, no props needed. Practice, practice, practice.

Guided meditation for beginners and experienced meditators alike. Begin a meditation practice or deepen the one you have.

Meditation, or mindfulness practice, connects you to the present moment, and that is good for both the mind and the body. We begin right now, right where you are. Start with the Info Video.

• Week 1: Discover Yourself uses the body to ground the mind, Make Friends with Your Mind works with thoughts and distraction, and You're Alive follows the breath from the nose to the belly.
• Week 2: Hearing the Universe uses sound, Be a Baby explores sensation before words, and Body Scan closes the program with more time in silence.

The sessions are 15 to 20 minutes. The Completion Video gives you ideas for how to keep going. Level 1, no props needed.

Yoga for Beginners is for everyone. It is made for you who want to start doing yoga and need some guidance before your first full class.

Over four weeks we look at the foundational postures of a Vinyasa class: Downward-Facing Dog, Plank, Chaturanga and more. The classes are twenty minutes long. We stop here and there so you understand how to do a posture, and still get time to practise it.

• Week 1: Welcome to Your Practice, Move Into Plank and Chaturanga Dandasana.
• Week 2: Salute the Sun, Find Your Inner Warrior and Let’s Practice, your first flow without stops.
• Week 3: Repetition is Key, Reviewing Plank and Chaturanga Dandasana Take Two, because quality comes from repetition.
• Week 4: Stand Strong, Move into Backbends and Today We Flow.

Move at your own pace and take your time. You need a mat and two blocks. Books from your shelf work too. Level 1, with Lizette Pompa.

In today's society there is a lot of talk about finding balance, as if it were some mystical state in a galaxy far, far away that we can only reach with much effort.

The truth is that balance is our natural state. If we could clear away the clutter we have piled on top of the body's own wisdom, and listen better to what it tells us, we would notice what throws us out of that state of ease, and let it go instead of burying it under more distractions.

Finding physical balance is about learning not to hold on for dear life, but to trust yourself enough to expand into the space around you. Start with the Introduction.

• Week 1, the feet and the standing postures: Breath and Tadasana, Connect to your Roots, Expand into Space and Let go of Grasping.
• Week 2, weight into the hands: Hands, Wrists, Core, Crow Pose, Back to Standing and Remain Centred through Twists and Turns.
• Week 3, balance and going upside down: Trust the Space, Headstand, Pranayama and Bringing it all Together.

Level 1-2, no props needed. Grounded and rooted, yet light.

Accessible for everyone. This program is for you who live with postural problems, a stiff neck or back, or long days at the computer. It is also a good place for beginners to start, or for anyone who wants to go back to the foundation of their practice.

We use a lot of simple spinal twists and bends. The aim is to work on the mobility of the spine and to start to correct postural imbalances, so the spine can move freely. Core strength comes in step by step, because posture problems often go together with a weak core.

• Week 1: Intro Talk, then Our Practice Starts Here and Physiotherapy Movements, a mix of yoga and physiotherapy movements.
• Week 2: Strong and Stable House and Developing Appropriate Core Strength, with more time on strength.
• Week 3: Letting Go of Poor Posture and We Bring it Together, where we stabilise the spine and tie everything together.

The classes are 30 to 45 minutes, level 1-2, with no props. Afterwards, repeat the classes that helped you most. If you have pain, check with your doctor or physiotherapist before you start.

Ladder flows differ from a regular Vinyasa class in their sequencing. We begin with two or three postures and add one or two new movements each round, with a vinyasa or sun salutation linking the rounds. We do five rounds. By the fifth you have memorised a complete flow and feel more comfortable in every posture, trying to do it better each time. It challenges the mind as much as the body.

Ladder Fit Flow is a full body workout that balances strength and flexibility and becomes a moving meditation. Two classes a week, 45 to 60 minutes each:

• Week 1: Yoga Roll for the arms and back, and Twisted Twist for the hips, towards Hanumanasana.
• Week 2: Dive to Starfish Pose with Side Plank and Half Moon, and Impossible Possible Warrior from Chair Pose to Warrior III.
• Week 3: Twisted Plank with Wild Thing, and Crunching the Core for the core, front and back.
• Week 4: Fly As a Bird of Paradise with Dancer's Pose, and Legs of Steel for the hips and legs.

Level 1-2, no props needed. Join Amaranta on the mat.

Pranayama works mainly on the nervous system. A slow, trained breath helps you meet stress, brings a calmer mind and gives you more energy. Like any practice, it needs regular work before you really feel it.

This eight week program is a good place to begin your relationship with Pranayama. Each week has a short information video with the new techniques and themes, and one practice class. Ideally you do the practice class every day that week, or on as many days as you can. Start with When and How.

• Week 1: relaxation, belly breathing and a double length exhale. Week One Practice
• Week 2: the first classical techniques, Nadi Shodhana and Bhramari. Week Two Practice
• Week 3: Uddiyana Bandha Kriya and Kapalabhati. Week Three Practice
• Week 4: Agni Sara, Sitali and Ujjayi. Week Four Practice
• Week 5: Simha Mudra, Jivha Bandha and Brahma Mudra for the face, jaw and neck. Week Five Practice
• Week 6: the bandhas, Mula Bandha and Uddiyana Bandha. Week Six Practice
• Week 7: a traditional practice with more silence. Week Seven Practice
• Week 8: Surya Bhedana and refined Kapalabhati. Week Eight Practice

When you are done, Continuing With Practice shows you how to keep going. Level 1-2. Uddiyana Bandha Kriya, Agni Sara and Kapalabhati are not for pregnancy or during your menstrual cycle, and the videos tell you what to do instead.

Whether you are new to yoga or new to Yogateket, the basics of every style are a strong foundation for your practice. Vinyasa Fundamentals is a short beginners program to get your practice right from the start.

Learn to practise Vinyasa in a safe and strong way, so you can move through a full class with confidence and a better understanding of the postures. Each day you work on something new, in 15 to 20 minutes:

• Day 1, Vinyasa Fundamentals Day 1: Ujjayi breathing, length through the spine in Tadasana, and a stable Downward-Facing Dog.
• Day 2, Vinyasa Fundamentals Day 2: weight on the hands, from Plank Pose to a safe Chaturanga and Upward-Facing Dog.
• Day 3, Vinyasa Fundamentals Day 3: the standing postures, Warrior II, High Lunge and Warrior I, with the hips and feet in place.
• Day 4, Vinyasa Fundamentals Day 4: stepping forward from Down Dog, then a short flow that puts it all together.

This is a good place to start if you feel unsure, or a bit overwhelmed by what a full class asks of you. It is the beginning, and the more you practise the easier it gets. Bring your mat and a couple of blocks. Level 1-2, with Lizette Pompa.