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Vinyasa Yoga: Foundational Flow

Welcome to a wonderful 4 week course in learning the foundations of Vinyasa Yoga. This course is perfect for both beginners and those who has some experience with yoga.

We will target in strengthening and lengthening our muscles and fascia as well as find correct alignment and engagement in our bodies. Our breath will connect our asanas (poses) and we will learn how to consciously and mindfully move from one asana to another.

Dates: February 26, March 12, 19, 26
Time: 17:00-18:00
Investment 750:-

Limited to 8 students in studio.
Ticket link:…/vinyasa-yoga-foundational…

Sign up is available for online participation.
Ticket link:…/vinyasa-yoga-foundational…

Course is taught in English.

Drop-in only available for selected UB memberships.

Ticket Link

Updog Bodies will be hosting an online experience with Yoga Games


Brings yoga from the world to your home and studio! After the success in November we now look forward to the second edition of Online Experience, January 30. This time we take the yogis on a tour around the world. Starting in Sweden and then to Bali, Switzerland, outside New York and back to Sweden.

Purchase your ticket at and choose to come to our studio Updog Bodies to join the event or at your home.

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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 595:-

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

Classes are taught in English.
Maximum 8 participants.

Booking link:

Book Now

Prenatal Therapy Yoga Workshop

This workshop are for Mammas in their second and third trimester, using the combination of Prenatal yoga, therapeutics and SMR techniques.

Updog Bodies: Kvarnholmsvägen 77, 13131 Nacka

Investment: 250:-

Workshop included in UB memberships

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.

Self-Myofascial Release
Self-myofascial release (SMR) is a practice that incorporates the use of specialized myofascial release balls to target the trigger points on the body, promoting a sense of mobility, release, and restructuring of fascia or connective tissue.

Fascia is one continuous connection of tissue that exists in the body from head to toe. It connects, protects, fills space, communicates, and interrelates to everything within the body. Fascia also has a tendency to get restricted or wound tight, and in some cases may even cause pain in the body. This can have many adverse effects. Mobility is the key to maintaining optimal health in our tissues. Whether or not you are pregnant, SMR improves range of motion and circulation, relieves pain, and encourages relaxation.

Workshop is taught in English.