Lizette Pompa

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.

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.

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.

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.

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.

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.

Looking for a fun and rewarding challenge? For the next four weeks you follow a yoga workout with Lizette Pompa that helps you grow stronger and develop your yoga practice.

Finding the discipline to do this on your own is not easy, so you do the Yoga Strength Challenge together with Lizette every step of the way. She does all the exercises with you, in her own playful and down to earth way. Who knew Plank Pose, and countless variations of it, could put a smile on your face?

• Week 1, arms, core and compression: Let's Begin, Push and Release, Compress Yourself and Mix it Up.
• Week 2, sliding drills with a towel: Let it Slide, Feel the Heat, Slide Back and Slide it All Together.
• Week 3, plank: Let's Plank, Tone Your Side, From Side to Crow and Fully Planked.
• Week 4, putting it all together: Let's Put it All Together, Push and Slide, Almost There and Find Your Strength.

Each workout is 10 to 15 minutes, level 2. You need a towel, a block and a blanket. Let's get strong together.