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Prenatal Yoga Course (Gravidyoga)

Welcome to a 8-week Prenatal Yoga course!

This course is for Mammas in their second and third trimester, using the combination of Prenatal yoga and therapeutics.

August 28, 2021 – October 16, 2021
Saturdays, 10:30-11:30
Updog Bodies: Kvarnholmsvägen 77, 13131 Nacka

Investment: 1595:-

Minimum of 5 students for this course to take place.
*UB members get a 15% discount on this course. Email for more information.

Prenatal Yoga Practice
As relaxin, the hormone secreted during pregnancy relaxes the ligaments around the pelvis, you may feel unstable joints. We will use the asana practice of yoga to find relief from pain and tension by strengthening and lengthening your muscles and ligaments.

Prenatal Therapeutics
With the help of props, we will explore the therapeutic side of yoga with relaxation and breathing techniques. We will hold static poses to find lengthen and relax the body.

Register at:…/prenatal-yoga-course-gravidyoga

For more information about our pandemic rules, please check

Masks, hand sanitizers, mats, and props are available at the location.

Senior Yoga Course

“Start yoga at any age.”

Experience the advantages of yoga, both mentally and physically. Because the poses (called asanas) can easily be modified or adapted to suit an individual’s needs, yoga is safe for seniors of all fitness or ability levels. In fact, it can be an excellent way to keep your body strong and healthy without the joint stress that comes from other activities like weightlifting or jogging. And it’s never too late to begin: You can start yoga at any age.

Here are some of the benefits of yoga for seniors:

  • Better balance: Many yoga poses for seniors focus on strengthening the abdominal muscles and improving your core stability. That can help you become steadier on your feet and reduce your risk for falls-
  • Improved flexibility: Yoga movements can be fantastic stretching exercises for seniors. Holding a pose for several breaths encourages your muscles and connective tissues to relax and loosen, which helps to increase your range of motion.
  • Enhanced breathing: The breathing control practices of yoga (known as pranayama) can expand your lung capacity and improve your pulmonary health.
  • Reduced anxiety and stress: Through meditation and mindful breathing, yoga encourages you to focus on the present and find a sense of peace.  Yoga can lower levels of the stress hormone cortisol and help ease symptoms of anxiety and depression.
  • Better sleep: Yoga can help alleviate sleep disturbances, which are common complaints among seniors.

Senior Yoga Course
8 weeks
Wednesdays 10:30 – 11:30
September 1, 2021 – October 20, 2021

Ages 55+

Investment: 1395:-

Register here

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Family Acroyoyga

Sundays, 14:00-15:00
September 5 – October 24, 2021
Updog Bodies: Mjölnarvägen 16, 13131, Nacka

Family Acroyoga is the best way to interact with your children, and have a fun workout! Help your child to fly high and build confidence, trust, focus and mindfulness through dynamic partner exercises, using yoga and acrobatics in a playful manner.

Children ages 3 & up can join.
1 Adult & 1 child: 1495:-
1 Adult & 2 children: 1895:-

Max 12 families.
Secure your spot by signing up for the course.

Ticket link:

Email for more information

Acroyoga Fundamentals

Want to learn Acroyoga?

During 8 weeks we will play, learn and grow through the movement of yoga, acrobatics, and thai yoga massage. We will work to create a solid foundation to learn the fundamentals of acrobatic movements as well as flying therapeutics.

There are no requirements to join this course. Just a willingness to learn. If you have some experience that is great! You will be encouraged to learn how to both base, fly, and spot.

We will learn how to find balance, communication, and trust as we learn how to base, fly, and keep everyone safe as a spotter. We’ll even learn how to create a flow with washing machines!

A typical class may include a warmup, partner work, and Thai yoga massage.

Course taught in English.

Teacher: Diana Bjälvenäs
Sundays, September 4 -October 24, 2021
8 weeks
Time: 15:30 – 17:00
Updog Bodies, Mjölnarvägen 16, 13131, Nacka

Investment: 1495:-
Drop-in: 250:-
Students & seniors 10% discount (pass purchased in studio or email
To secure your spot, register online.

Ticket Link:…/acroyoga-fundamentals-course

For more information email

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Handstand Camp

Saturdays 14:00-15:15
Updog Bodies, Kvarnholmsvägen 77, 13131 Nacka

For those who are interested in learning how to handstand, or refine their handstand skills, this 4 week course is for you.

We will have strength drills and exercises, as well as apply different techniques on how to approach the handstand. We will also learn about anatomy and the muscles needed in achieving a handstand.

Drop in 250:-   4 sessions 750:-

Course is open to UB memberships/class passes

This class will be based on acrobatic, circus and yoga techniques and drills. If you have wrist/shoulder injuries you may need wrist guards or sports tape.

Booking link:

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Mommy & Me

Come join a postnatal course for you and your baby. The classes will be focused in opening the shoulders and hips, as well as find strength in the core and perineum. We will use classic yoga asanas, functional movement, PNF stretching and fascial stretches to help you feel more comfortable in your body.

Your baby will experience baby yoga! Baby massage, stretches, and a few yoga poses together.

We recommend 8 weeks after birth to start exercising, and to be mindful to yourself, if your body is not ready for certain exercises.

When: Tuesdays 10:00-11:00
Where: Updog Bodies, Kvarnholmsvägen 77, 13131, Nacka

Investment: 695:- for 4 classes
Drop-in: 250:-
Course is open to UB memberships/class passes

Classes are taught in English.
Maximum 8 participants.

Booking link: