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

PILATES

Pilates is a form of exercise which concentrates on strengthening the body with an emphasis on core strength. This helps to improve general fitness and overall well-being. Similar to Yoga, Pilates concentrates on posture, balance and flexibility  

All levels

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!

 
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ABSOBOOTY

Absobooty is all about working your arms, abs, legs, and glutes to tone and form your shape. To see results, we will be working twice a week for 12 sessions with 60 mins of high-intensity circuit training.

If you always wanted a tighter stomach and fuller booty, this is the course for you!

Course 1

12 sessions

Dates: March 28 - May 12

(No class April 14 & 18)

Mondays & Thursdays

Time: 7:00-8:00

Investment: 2400:-

Ticket link: https://www.momoyoga.com/updogbodies/lesson/13073371/absobooty-with-gigi

Course 2

12 sessions

Dates: May 16 - June 27

(No class June 6)

Mondays & Thursdays

Time: 7:00-8:00

Investment: 2400:-

Ticket link:

https://www.momoyoga.com/updogbodies/lesson/13696237/absobooty

UB Monthly memberships and Class passes are able to drop in if the course is not full. 

To secure your spot in this course, please register for the whole course.

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:-

Course is taught in Swedish.

Register at: https://www.momoyoga.com/updogbodies

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:-

Course is taught in English.

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

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

Investment: 1195:-

Course is taught in English.

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 monthly 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, Wednesdays

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

Limited to 6 students in the studio.

Course is taught in Swedish.


Ticket link:

https://www.momoyoga.com/updogbodies

COURSE 2:

8 weeks, Wednesdays

Dates: March 9 - May 4, 2022

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

Limited to 6 students in the studio.

Course is taught in Swedish.

Ticket Link:

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

TUESDAY'S COURSE (2.5)
8 weeks, Tuesdays
Dates: March 8 - May 3, 2022

(No class April 12)
Time: 18:15-19:15
Investment 1595:-
Limited to 6 students in the studio.

Course is taught in English.

Ticket Link:

https://www.momoyoga.com/updogbodies/lesson/12977348/vinyasa-yoga-foundational-flow-course-tuesdays

COURSE 3:

8 weeks, Wednesdays

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

Limited to 6 students in the studio.

Course is taught in Swedish.

Ticket Link:

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

Course is taught in English/Swedish.

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:-

Course is taught in English

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:-

Course is taught in English

Ticket link:

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

Yoga Stretches

SENIOR YOGA COURSE: SLOW FLOW

“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.

*Keep in mind that this is not "Chair yoga"

In studio & Online streaming: Classes are streamed online and can be watched later.

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:-

Drop-in: 250:-

Course taught in Swedish.

Booking Link:

https://www.momoyoga.com/updogbodies

THURSDAY COURSE:
6 weeks
Thursdays 10:45 – 11:45
January 27, 2022 – March 3, 2022
Ages: 55+
Investment: 1050:-
Drop-in: 250:-

Course taught in Swedish.

Booking Link:

https://www.momoyoga.com/updogbodies/lesson/12716299/senior-yoga-slow-flow

COURSE 2:

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

(No class June 6th)

Ages: 55+

Investment: 1575:-

Drop-in: 250:-

Course taught in Swedish.

Booking Link: 

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

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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 taught in English.

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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SLOW FLOW

Slow Flow Course

A Yoga course that is perfect for those who are older or for those who want to take a slower and softer approach to yoga.

A wonderful early lunch class to break up your day and feel energized for the rest of the day. Join us for 8 weeks with mindful movements and gentle stretches.

8 weeks, Thursdays
Time: 10:45-11:45
Dates: March 10, 2022 - May 5, 2022
(No class April 14th)
Investment: 1400:-

Drop-in 250:-

The course is in Swedish.

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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 monthly 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.

 
Acroyoga Pose

FAMILY ACROYOGA WORKSHOP

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.

Sunday

April 24, 2022

14:15-15:15

Mjölnarvägen 16, 13174 Nacka

Drop-in 250:-

One adult & one child. 
Extra child 50:- (pay at studio)

Ticket Link:

https://www.momoyoga.com/updogbodies/lesson/13434806/family-acroyoga-workshop

Laughing Yoga

EVENTS

Cool events to spark your soul

 
Acroyoga

ACROYOGA JAM

Sundays

April 10 - July 3, 2022
12 weeks, 15:30-17:30
No training Easter Sunday.
1050:- for 12x
Drop-in: 100:-

Friskvårdskvitto available.

Partner Acrobatics and Acroyoga Free training which is limited to 18 participants.

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.

COMING SOON Spring 2022

Investment: 250:-

Be guided into 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, COMPANY & EVENTS

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