OUR OFFERINGS

Classes, courses, workshops, events and trainings, oh my!

We offer a variety of classes, courses, workshops, and training programs depending on your personal goals. Whether you need to tone your body, relieve aches and pains, or take your practice to the next level, there is something for everybody at our Studio.

 

WEEKLY CLASSES

Find a class that speaks to you!

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CLASSES

Weekly Drop-in Classes

 

VINYASA FLOW

A gentle flow to encourage both strength and flexibility as we move through different asanas and connect it with our breath.

All levels

ASHTANGA 1

Ashtanga is the original power yoga. A systematic sequence of predetermined flowing postures linked together with the breath.

All levels

YOGA GLOW 1 & 2

aka Functional yoga.

Experience a functional flow to create flexibility and strength in your flow in dynamic movements. What is a functional flow? Functional movement meets a vinyasa flow, with an exploration of funky transitions and alignment within your asanas. Class themes will be based on the myofascial lines of the body or progressions to a peak pose.

Yoga Glow 1 is for all levels.

Yoga Glow 2 is for those who have practiced yoga previously and who want a challenge in their practice.

FASCIAL RELEASE

Stretch like you never stretched before. Using Yoga asanas, focusing on strengthening and stretching the myofascial connections in your body, creating a more holistic approach to movement. We will use props to release trigger points in our Myofascial Meridians.

All levels

RESTORATIVE YIN YOGA

Restorative Yin Yoga is a slower-paced, more meditative version of the popular physical and spiritual discipline of yoga. In Yin yoga, the poses are held for a long period of time (typically three to five minutes or longer) to target the connective tissues (such as the ligaments) rather than focusing on the muscles. As a result, the asanas are more passive holds, with little muscular engagement.

All levels

YIN YOGA

We will move calmly and consciously to awaken our bodies. Soft physical exercises are combined with breathing, concentration techniques and meditation. We become silent with the help of Yin Yoga; stretching the connective tissue, joints and ligaments. The body slowly softens into the stretch as we stay in each position for a few minutes. Each position becomes like a long wonderful meditation, while being fully present with yourself.

All levels

HATHA YOGA

A yoga class described as ‘Hatha’ will typically involve a set of physical postures and breathing techniques, practised more slowly and with more static posture holds than perhaps a Vinyasa flow or Ashtanga class.

In this class we will use the asanas to create a strong practice to build stamina and strength.

All levels

KUNDALINI YOGA

An uplifting blend of spiritual and physical practices, Kundalini Yoga incorporates movement, dynamic breathing techniques, meditation, and the chanting of mantras, such as Sat Nam, meaning “truth is my identity.” The goal is to build physical vitality and increase consciousness.

All levels

INFERNO PILATES: PILATES HIIT

Inferno Pilates is a training system that combines the Pilates principles with HIIT. It’s a full-body workout designed to strengthen muscles, increase flexibility, and improve overall health. Think high-intensity, but low-impact, which helps protect the joints and muscles.

All levels
Bring a yoga towel and water bottle.

ROCKET LIGHT

Rocket Yoga is a dynamic and fast-paced flow of yoga. The structure maintains that of Ashtanga Vinyasa, consisting of a warm up (Surya Namaskar A + B), after which one continues in the standing poses, seated poses, and ending with the traditional closing series.

Rocket Light is for those who have practiced yoga previously and who want a challenge in their practice.

SOMA MOVE

Soma Move is yoga, gymnastics, and functional training mixed into a long flow of exercises. The results you gain are loads of energy, a strong body, and high spirits. We focus on pulse, strength, balance, and suppleness – and you will experience a real energy kick.

The class is for everybody despite age and level of fitness. The exercises and pace can be adjusted individually.

All levels

ZUMBA

Pretty much the most awesome workout ever. Dance to great music, with great people, and burn a ton of calories without even realizing it.

Zumba is a fitness program that combines Latin and international music with dance moves. Zumba routines incorporate interval training — alternating fast and slow rhythms — to help improve cardiovascular fitness.

All levels

Yoga Class

COURSES

Sign up for a course!

 
UpdogBodiesMommy&Me

POSTNATAL PILATES & YOGA COURSE

Postnatal Pilates & Yoga is one of the best forms of self-care moms can do, promoting total-body alignment, better posture, and enhanced awareness of your “new” post-baby body, which work hand in hand to prevent issues like lower back pain and shoulder and neck tension. The deep breathwork during Pilates &Yoga oxygenates both the muscles and the brain, which increases mental clarity and patience. This gentle yet effective, full-body routine is designed to help new moms reconnect with their bodies through gentle yoga asanas and strong pilates movements. Learn to reengage your core and pelvic floor, as you work on getting stronger from head to toe.


You can bring your baby or come alone. 


We recommend waiting 6-8 weeks after giving birth to start but advise with your doctor/midwife if you would like to start sooner.

2022

COURSE 1

11 Week 

Dates: January 18 - April 5, 2021

(No class: March 1st)

Tuesdays, 10:00 - 11:00

Mjölnarvägen 16, 13174 Nacka

Investment: 2095:-

Ticket link:

https://www.momoyoga.com/updogbodies/lesson/12073488/postnatal-pilates-yoga-course-1

COURSE 2

11 Week 

Dates: April 19 - June 28, 2021

Tuesdays, 10:00 - 11:00

Mjölnarvägen 16, 13174 Nacka

Investment: 2095:-

Ticket link:

https://www.momoyoga.com/updogbodies/lesson/12073500/postnatal-pilates-yoga-course-2

Pregnancy Yoga

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.

2022

COURSE 1

8 weeks

January 15, 2022 – March 5, 2022
Saturdays, 10:30-11:30
Updog Bodies: Mjölnarvägen 16, 13131 Nacka

Investment: 1595:-

Register at: https://www.momoyoga.com/updogbodies/lesson/12071647/prenatal-yoga-course-gravidyoga

COURSE 2

8weeks

March 12, 2021 – May 7, 2021

(No class April 16th)

Saturdays, 10:30-11:30

Updog Bodies: Mjölnarvägen 16, 13131 Nacka

Investment: 1595:-

Register at: https://www.momoyoga.com/updogbodies/lesson/12071760/prenatal-yoga-course-2-gravidyoga

COURSE 3
6 weeks
March 14, 2021 – June 18, 2021
Saturdays, 10:30-11:30

Investment: 1195:-

Register at: https://www.momoyoga.com/updogbodies/lesson/12071769/prenatal-yoga-course-3-gravidyoga


Minimum of 5 students for this course to take place.


*Active UB memberships get a 15% discount on this course. Email diana@updogbodies.se 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.

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VINYASA YOGA: FOUNDATIONAL FLOW

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

We will target strengthening and lengthening our muscles and fascia as well as finding 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.

2022

COURSE 1:

8 weeks

Dates: January 5 - February 23, 2022
Time: 17:45-18:45
Investment 1595:-

Limited to 6 students in the studio.


Ticket link:

https://www.momoyoga.com/updogbodies/lesson/12071799/vinyasa-yoga-foundational-flow-course-1

COURSE 2:

8 weeks

Dates: March 9 - May 4, 2022

(No class April 13th)
Time: 17:45-18:45
Investment 1595:-

Limited to 6 students in the studio.

Ticket Link:

https://www.momoyoga.com/updogbodies/lesson/12071816/vinyasa-yoga-foundational-flow-course-2

COURSE 3:

8 weeks

Dates: May 11 - June 29, 2022
Time: 17:45-18:45
Investment 1595:-

Limited to 6 students in the studio.

Ticket Link:

https://www.momoyoga.com/updogbodies/lesson/12071825/vinyasa-yoga-foundational-flow-course-3

Course is taught in English/Swedish.

Yoga Stretches

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.

2022

COURSE 1:

12 weeks
Mondays 10:00 – 11:00
January 10, 2022 – April 4, 2022

(No class February 28th)

Ages: 55+

Investment: 2100:-

Booking Link:

https://www.momoyoga.com/updogbodies/lesson/12071962/senior-yoga-course-1

COURSE 2:

9 weeks
Mondays 10:00 – 11:00
April 25, 2022 – June 27, 2022

(No class June 6th)

Ages: 55+

Investment: 1575:-

Booking Link: 

https://www.momoyoga.com/updogbodies/lesson/12071976/senior-yoga-course-2

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FAMILY ACROYOGA

*CANCELLED (postponed to February 2022)

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.


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


COURSE 1:

Sundays, 14:00-15:00

September 5 – October 24, 2021

8 weeks

Updog Bodies: Mjölnarvägen 16, 13131, Nacka

1 Adult & 1 child: 1495:-

1 Adult & 2 children: 1895:-

Ticket link: https://www.momoyoga.com/updogbodies/lesson/10842577/family-acroyoga-course

COURSE 2:

Sundays, 14:00-15:00

November 7 – December 12, 2021

6 weeks

Updog Bodies: Mjölnarvägen 16, 13131, Nacka

1 Adult & 1 child: 1195:-

1 Adult & 2 children: 1495:-

Ticket link: https://www.momoyoga.com/updogbodies/lesson/11434525/family-acroyoga-course-2


*Active UB memberships get a 15% discount on this course. Email diana@updogbodies.se for more information

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HANDSTAND CAMP

Wednesdays 18:00-19:15
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:
https://www.momoyoga.com/updogbodies/

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ACROYOGA FUNDAMENTALS

COURSE IS POSTPONED to a later date.

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, 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 Diana@updogbodies.se)
To secure your spot, register online.


*Active UB memberships get a 15% discount on this course. Email diana@updogbodies.se for more information.
www.updogbodies.se

Indoor Yoga Class

WORKSHOPS

Dive deeper in your practice or training with a workshop.

 
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THAI YOGA MASSAGE WORKSHOP

Come as a pair. Everyone is welcome.

For example:

- Friends

- Couples who want to try something new, help each other relax, or need a fun date night.

- Family relations

During the 2 hours workshop, you will be guided on how to give and receive a Thai Yoga massage. Previous experience is not necessary. Each pair will massage their own partner, as they are guided through a sequence of techniques. We will learn about creating a space of Metta (from Buddhism) and Pali, which means, showing loving kindness and friendly benevolence.

Attire:

Comfortable clothing, preferably long arm shirts, leggings or sweat pants.

There are several different workshop dates.

Dates: Fridays

September 3, 17

October 1, 15, 22

November 12, 26


Time: 18:30-20:30

Price: 300:- per person

In each workshop, we will work with the whole body and have a focus on different aspects of the body.

- Shoulders 3/9

- Lower back and hips 17/9

- Arms and hands 1/10

- Head and neck 15/10

- The group chooses 22/10

- Legs and feet 12/11

- Lower back and hips 26/11

Yoga at Home

KIRTAN WORKSHOP

Mantrasång med Souls of Gaia (Helena, Anna & Helena)
October 16
15:00-17:00
Investment: 150:-

Välkommen på mantrasång på Updog Bodies lördag 16/10 kl 15-17.

Kom och sjung med oss!✨
Mantrasång har en lugnande och helande verkan. Orden och stavelserna ger upphov till speciella ljudvibrationer vilka påverkar vår kropp och våra sinnen. Tillsammans skapar vi en känsla av gemenskap, avslappning och energi.

Inga förkunskaper krävs! Bara kom som du är och låt dig svepas med av musiken.

/Souls of Gaia
(Helena, Helena & Anna)

Laughing Yoga

EVENTS

Cool events to spark your soul

 
Acroyoga

ACROYOGA JAM

Information and dates for 2022

Coming soon

Closed Private AcroYoga jam
Sundays, Sept 12-December 19
15 weeks, 15:30-17:30
1300:-
Friskvårdskvitto available.

This will be a Private jam limited to 18 participants for the whole term, and no Drop-ins (unless you plan to join the rest of the term).

The jam is not class-led, but there is a teacher/leader if you need help/instruction.


***
Those who join should be fully vaccinated or have recently had Covid-19 in the last 3 months. You also agree to notify the group if you are sick. Jams will be paused if there is a C-19 spread.

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TGIF YOGA AW

TGIF Yoga AW

FT. DJ Isla De Atlas


Live DJ and Yoga session.

Friday, November 19, 2021

18:30-20:30

Investment: 250:-

Let Angelica and Diana guide you in a 75 min Vinyasa Flow grooving to a live DJ, featuring DJ Isla De Atlas. We will find heat through the rhythm of our breath and the beat of the music. 

After the flow, we can mingle and dance and let it all go!

Ticket Link: https://www.momoyoga.com/updogbodies/lesson/11767279/tgif-yoga-aw

Maternity Yoga Private Class

YOGA PT

Deepen your practice or set a goal

 

YOGA & ACROYOGA PT

Private sessions & Company workshops/classes

We offer private Yoga and Acroyoga sessions, individually or as a small group.

Bachelorette/hen parties and events.

We also provide workshops for company & private events.

Email diana@updogbodies.se for inquiries and pricing.

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COACHING

Find guidance in a holistic way

 

COACHING

More info to follow