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.

CLASSES

Weekly Drop-in Classes

Offerings: Schedule

ABSOBOOTY

Absobooty is all about working your arms, abs, legs, and glutes to tone and form your shape. Get ready for 60 mins of high-intensity circuit training.

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

All levels

ASHTANGA 1

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

All levels

BEGINNER YOGA

Let's start a yoga practice! Everyone has started somewhere and if you haven't done yoga in a long time, this is a great way to connect with it again.

Learn how to breathe, move, and create mindfulness for yourself.

Everyone is welcomed to this class.

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

HANDSTANDS

Handstands is a skill that requires frequent practice.

Using different drills and exercises, learn to apply different techniques and entries to approach the handstand. We will also learn about anatomy and the muscles needed in achieving a handstand.

All levels

HATHA YOGA

A yoga class described as ‘Hatha’ will typically involve a set of physical postures and breathing techniques, practiced 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

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

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

SLOW FLOW

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

Feel energized for the rest of the day through mindful movements and gentle stretches.

Everyone is welcomed to this class.

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

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

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.

FLEXIBILITY

In this class, we will explore the art of flexibility training. Methods will draw on techniques of yoga, contortion, and acrobatics. The class will begin with a dynamic warm-up preparing the joints of the body for position-specific training for splits & backbends. You can take the class at your own pace, whether you just want to move and feel good or you have lots of bendy goals.

Modifications are available for all bodies.

This is a pop-up specialty class. Check the schedule for availability.

Book now

ONLINE CLASSES

Live streamed classes

If you can't make it to a class or if you are traveling, you can always watch a live stream class in the comfort of your home, office, or island in the sun.

Updog bodies' monthly membership and once a week membership members get full access to online classes.

Book now

Watch a video

COURSES

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 2

8 weeks

October 29, 2022 – December 17, 2022

Saturdays, 10:30-11:30

Investment: 1595:-

Course is taught in English.

2023

COURSE 1
8 weeks
January 14, 2023 - March 4, 2023
Saturdays, 10:30-11:30
Investment: 1750:-
Course is taught in English.

COURSE 2
8 weeks
March 11, 2023 - May 6, 2023
(No class on April 8)
Saturdays, 10:30-11:30
Investment: 1750:-
Course is taught in English.

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.

Book Course 1

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 2

8 Weeks

Dates: October 18 - December 13, 2022

(No class November 1, 2022)

Tuesdays, 10:00 - 11:00

Investment: 1595:-

Drop-in: 250:-

Course is taught in English

Ticket link: https://www.momoyoga.com/updogbodies/lesson/14155625/postnatal-pilates-yoga-course-2

2023

COURSE 1

8 Weeks

Dates: January 10 - February 28, 2023

Tuesdays, 9:30 - 10:30

Investment: 1750:-

Drop-in: 275:-

Course is taught in English

Ticket link: https://www.momoyoga.com/updogbodies/lesson/15673762/postnatal-pilates-yoga-course-1

COURSE 2
8 Weeks
Dates: March 7 - May 2, 2023
(No class on April 11)
Tuesdays, 9:30 - 10:30
Investment: 1750:-
Drop-in: 275:-
Course is taught in Swedish/English

Ticket link: https://www.momoyoga.com/updogbodies/lesson/15673770/postnatal-pilates-yoga-course-2

COURSE 3
8 Weeks
Dates: May 9 - July 4, 2023
(No class on June 6)
Tuesdays, 9:30 - 10:30
Investment: 1750:-
Drop-in: 275:-
Course is taught in Swedish/English

Ticket link: https://www.momoyoga.com/updogbodies/lesson/15673819/postnatal-pilates-yoga-course-3

*Minimum of 5 students for this course to take place.

Book Course 1

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 & Rikard Åsgård
Sundays, 8 weeks

January 22 - March 19, 2023

(No class February 26)
Time: 14:00 – 15:15

Investment: 1750:-
Drop-in: 275:-

Acroyoga Fundamental students have free admission to the Acroyoga Jam after class.

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 10% discount on this course. Email diana@updogbodies.se for more information.

Ticket Link: https://www.momoyoga.com/updogbodies/lesson/15674379/acroyoga-fundamentals-course

Book Course

WORKSHOPS

Dive deeper in your practice or training with a workshop.

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 6 families.
Secure your spot by signing up for the course.

Sunday

January 15, 2023

14:30-15:30

Investment

275:-

One adult & one child.

350:-

One adult & 2 children

Ticket: coming soon

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