Vinyasa flow

Deliberate breathing in flowing postures


Vinyasa Flow or Vinyasa Yoga is more a description of how you yoga than a single yoga practice. Examples of yoga schools that can be included in the Vinyasa family are Ashtanga Vinyasa, Jivamukti and Baptiste Yoga. The basis of Vinyasa is the traditional Hatha Yoga postures (asanas), but there is a difference between the two that is contained in the name.

The word “vinyasa” derives from Sanskrit and approximately translates to “to place deliberately, in a special way.” As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow. That is to say, poses are sequenced to be performed one after another, and you breathe deliberately in and out with particular movements or whole postures. In this way, postures and breath are combined into a dynamic flow. 

“As such, the common denominator for the Vinyasa yoga practices is moving deliberately not only in the postures but also from posture to posture, combining breathing and movement into a flow.”

What sets Vinyasa flow apart from particular schools such as Ashtanga Vinyasa is that the postures and sequencing of the class are very much up to the instructor. The only limitation is that the class must be a flow of Hatha Yoga postures in harmony with breath. In consequence, Vinyasa flow is excellent for those looking for a dynamic yoga class with lots of variation. However, there are a few flows that are generally included in a Vinyasa class. One is the “vinyasa,” which is the sequence chaturanga dandasana – upward facing dog (urdvha mukha svanasana) or cobra (bhujangasana) – downward facing dog (adho mukha svanasana).

The other is the sun salutation, which has a few variations but usually includes mountain pose (tadasana) – upward salute (urdvha hastasana) – forward fold (uttanasana) – half forward fold (ardha uttanasana) – vinyasa (as described above) – half forward fold – forward fold – upward salute – mountain pose. At Yogateket yoga online, our instructors construct their Vinyasa flow classes after their own interests and expertise, which offers variation among the classes. In other words: there is a Vinyasa flow for every occasion and mood!


9 Programs

1 week
Vinyasa Fundamentals beginner yoga

Vinyasa Fundamentals

Whether you are new to yoga or just new to Yogateket the basics of every style are a strong foundation for your practice. Vinyasa fundamentals are short beginners program to get your yoga practice right from the get-go.  

Learn how to begin to practice a vinyasa style in a safe and strong way so that you can move through a full class feeling confident and having a better understanding of the postures.

You will review something different on each class, from the concept of ujjayi breath to the foundational postures such as downward facing dog, plank pose, chaturanga, upward dog, warrior l, warrior ll, and high lunge.

This is a perfect place to start if you are feeling unsure and a bit overwhelmed with what a full class. Remember that this is just the beginning and the more you practice the easier it will get. So bring your mat and a couple of blocks and let your journey begin. 

4 weeks
Yoga teacher performing yoga posture on green yoga mat on white background

Ladder Fit Flow

Ladder flows are different than a regular Vinyasa class because of their sequencing. We'll begin with two or three postures and then we'll keep on adding one or two new movements per round. Each round is linked by a Vinyasa or sun salutation. We'll do 5 rounds in total, by the 5th one, we'll have memorized a complete flow feeling much more comfortable in every posture and trying to do it better every time, challenging the mind and the body. Ladder Fit Flow is a great full-body workout where we balance strength and flexibility and we get a moving meditation.
3 weeks
Screenshot from an online yoga class at Yogateket Uppsala

Trust Your Foundation

In today’s society, there is a lot of talk about “finding balance,” as if it was some elusive, mystical state in a galaxy far far away, that we can only reach through much effort and experimenting. 


The truth is that balance is our naturally inherent state. If we could remove all the clutter, we have placed on top of the body’s natural wisdom, and become more adept at listening to what it tells us. We would know when something is throwing us out of that naturally present state of ease. Instead of burying that something under more distractions, we would simply let it go. 


Finding physical balance is about learning not to hold on, or grasp, for dear life, but rather trusting yourself enough to expand into the space around you. To live your life fully, with a sense of feeling grounded and rooted, yet infinitely light.

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. 

1 week
Vinsay Jesta

Five Elements

In this Vinyasa Yoga program, we focus on embodying the qualities of Pancha Mahabhutas or 5 elements (earth, water, fire, air, and space) into the vinyasa practice. Each of the 5 elements has certain qualities and we are all an embodiment of the qualities. When these qualities are in balance we experience harmony in our life. Although vinyasa yoga is primarily a fire practice, being aware of the qualities of 5 elements and incorporating them into the practice will help us have a more balanced body and mind. Get ready to get strong, flexible, centered and more open in body, mind, and spirit.


Enjoy your practice!


5 weeks
Whole30 yoga program at yogateket

Whole30 Yoga Practice Program

Are you looking to incorporate healthy movement into your lifestyle this 2020? 

We have made a special program for you who are following the Whole30 timeline. But of course, anyone can start this 30 days of yoga classes, movement, breathing, and mindfulness. 

Enjoy the classes.


3 weeks
urdhva dhanurasana

Progressive Backbends

In this program we will focus on progressive backbends when we think of backbends we should think of 2 of 2 components, back body strength and front body opening lack of either might often create discomfort in the lower back. This program focuses on progressively building back body strength and opening up front body to find ease in your backbends.


Be patient and find your way up progressively.


Enjoy your practice!


1 week
Yoga practice at Yogateket with Vinay Jesta

Five Elements Intermediate

In this Vinyasa Yoga program, we focus on embodying the qualities of the 5 elements. When these qualities are in balance we experience harmony in our life. Although vinyasa yoga is primarily a fire practice, being aware of the qualities of 5 elements and incorporating them into the practice will help us have a more balanced body and mind. Get ready to get strong, flexible, centered and more open in body, mind, and spirit.


Enjoy your practice!

4 weeks

The Power of Four

Whether you are aiming to increase your strength or flexibility, this program will help you incorporate different kinds of training during the week.

The Power of Four consists of four different classes a week focusing on a specific area of the body. Every week Lizette will guide you through yoga, weight training, mobility, and a full class incorporating everything.

Mix and match these classes as you want and discover the power of bringing variety and new ways to move into your practice.

Equipment needed:

  • A set of dumbbells (I'm using 2kg each).
  • Kettlebell (8kg).
  • Resistance band.
  • Dowel.
  • Two yoga blocks.
  • Wall space.


2 Challenges

1 week
Ashtanga-vinyasa meditation

Step Out Of Your Yoga Comfort Zone

This one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that is trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous

 

2 weeks
Tree pose amaranata

Despierta tu Cuerpo

En este desafío de yoga de 10 días, haremos algunos ejercicios, así como ejercicios pequeños y simples que ayudan a despertar tu cuerpo y prepararlo para el resto del día. Nos centraremos principalmente en abrir las caderas, estirar las piernas, los hombros y los músculos que están tensos en la espalda.

144 Classes

20 min

How to Camel Pose

This video is all about backbends! Specially camel pose or Ustrasana. This posture can be a very difficult pose for the neck, especially if your shoulders are tight. We'll go step by step and of course, I'll give you some variations and exercises to warm up and strengthen your shoulders and back.
25 min

Strong Open Hips

Time to work on your hips. This flow focuses on moving the hips in different ways to make them stronger and mobile. 
30 min

Pistol Squat Class

Do you want to work on your pistol squat? Then this class will help you warm up, prepare and play around this challenging single-leg squat. 
45 min
screenshot from online yoga class with Daniel Scott at Yogateket yoga studion in Uppsala sweden

Daily Flow

This 45-minute class offers you a little bit of everything necessary to maintain strength, flexibility, and sanity on those days you don't have much time to move.
30 min

Build Up the Heat

A quick flow working through the whole body. Start with a warm-up to then build up a flow where you will feel the heat rising through your body.
20 min

How to Open Your Hips

Opening your hips it's a very slow and steady process, that's why we have to take it nice and easy. In this class, we'll practice different exercises that will help you to open your hips a little bit more. You'll feel the improvement in your daily yoga practice.
30 min

30-Min Full Body Practice

A 30-Min full body practice to give you that quick energy boost you need to go through your day. 
30 min

Strong Shoulders

In yoga, there can be a lot of focus on the front of the shoulders as we move between plank and chaturanga. This class is aimed to bring some balance and strengthen the back of the shoulders. Move through a series on postures where the focus goes to help you activate your back to support the front. 
15 min
screenshot from online yoga class with yoga teacher at Yogateket yoga studio in Uppsala Sweden

Side Planks

Side planks are really important for builiding strength and stability in both shoulders. Let's flow to develop a sense of perfect balance as we build strength on all the sides of our bodies.
10 min

How to Standing Splits

This posture might look impossible, but remember that "what goes down, must come up". This is how posture can be described and summed up. Standing split creates a wonderful stretch for all the muscles of the leg and is also a great exercise in balance and since it acts as a mild inversion, improves circulation and strengthen the immune system.
10 min

Stronger Wrists

Wrists are very important in many postures like planks, chaturanga, arm balances, inversions, handstands, and other challenging postures. In this class, we'll do some exercises to build some strength into the wrists. It's a perfect warm-up that you can do before your daily yoga practice.
15 min

Strengthen Your Core in 15-Min

If you want to build strength in your yoga practice or in your body, the perfect place to start is the core. I'll give you different exercises that you can add to your daily practice to get stronger from the core.
15 min
Palmstand

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!
45 min
trikonasana against wall

Hatha with Props

In this Hatha Yoga practice, we will focus on some basic standing asanas with wall and block as props, allowing us to find Tadasana and its alignment in different asanas. Learning safe and healthy alignment with props to understand the postures better, great practice for both beginners and seasoned practitioners.


Enjoy your practice!


15 min

Energetic Sun Salutation B

Sun Salutation B it's a very important element, especially for Ashtanga Yoga. In this class we'll breakdown Sun salutation B, making some modifications and adding some movements in order to build strength and flexibility in our core, arms, legs, and back.
15 min

Fast Paced Morning Practice

Sometimes you feel for a slow class, sometimes you need to move fast and build some heat. This class moves at a faster pace and it's filled with planks and forearm planks to bring in the heat. Feel warm and ready in just 13 minutes to get going with your day.


Have fun!

20 min

Mellow Wake-Up Practice

Do you need to wake up with a morning practice that moves a bit slower but still brings in a bit of heat? Then this is the class for you. Start by waking up the hips and spine then move through the rest of the body on a mellow pace. 


Enjoy your practice!

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

Planks, Planks and Planks

This class will make you become a true lover of "planks." Plank it's an important posture to build strength upon the wrist and core. It will give you support mentally and physically.
10 min
Yoga teacher performing yoga posture on green yoga mat on white background

Approaching Sun Salutation Jivamukti A

This Surya Namaskar (sun salutation) sequence is particular to the Jivamukti method. It is often taught in a Jivamukti open class.


This practice provides a step by step guide to the Jivamukti sun salutation A. With a description of the sequence asana by asana and an opportunity to learn the sequence practicing with only the vinyasa instruction.