Stockholm 20202020-02-25T01:53:03+00:00

Stockholm 2020

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Join us September 17 – 20, 2020

Up & Down is co-taught by Elia Mrak and Irene Lyon, and combines Western and Eastern movement practices with fun social engagement games that go right to the heart (and guts) of human healing. Join us in 2020.

Space is limited.


Venue Location

Högbergsgatan 30A

Södermalm, Stockholm


4 Day Workshop September 17 – 20, 2020

Early Bird Rate –

$1147 USD

or 3 payments of $397 USD

Regular Rate – $1297 USD (after July 22nd)

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What To Expect

Due to the nature of the Up & Down work our teaching and progressions are based on the individuals in attendance and the group dynamics, but this simple itinerary will give you an idea about how the day will flow.

Each day will go something like

  • Plan to arrive for 9:45am (settle, chit-chat, personal time)
  • Morning segment runs from 10am-12:30pm
  • Lunch break: 12:30pm-2:15pm
  • Afternoon segment: 2:30pm-4:30pm

We strongly recommend that you be IN Stockholm the day before the workshop begins.

In all our years holding workshops and events we’ve found that there’s nothing worse than rushing in to a workshop and rushing out without having any time to soak up the new surroundings and integrate the time (and money) you’ve invested in yourself.

We also recommend planning NO TRAVEL the night after the workshop, so you keep the transformation your body and mind has experienced during the workshop.

There’s nothing worse than sitting in a car and driving (or flying) for 5 hours after spending four days moving, grooving and learning. When you give yourself the time for arriving before and added integration afterwards you’ll deepen your learning experience in so many ways.

For those who live in Stockholm and surrounding areas, I recommend the same.

Schedule your night before the workshop to be open and free of stress and allow for plenty of travel time to the venue during the workshop. After the workshop ends, have your time open for YOU so you can also integrate and let the workshop sink in.


#1 What kind of fitness level will I need to have?2020-02-24T05:27:13+00:00

This event will be highly movement-based.

We won’t be doing gymnastics and judo rolls, and you certainly do not need to be an athlete or a dancer, but we do ask that you have the capacity to get down onto the floor without needing any aid from a wall, or a chair, or cane. You can be shaky and off balance, that’s NOT a problem, we’ll work on that! But we want to ensure you have enough functional and aerobic capacity to get onto the floor solo, and return back to standing solo.

We also ask that you have the capacity to lie down on your back with legs long and be able to be in a side-lying position.

#2 What kind of stuff will I need?2020-02-24T05:27:18+00:00

For Class:

A water bottle.

Pen and paper/notebook/journal.


Because we’ll be doing a blend of movement (low and medium intensity), subtle and quiet self-awareness floor work and good ‘ol chatting and Q&A, we recommend dressing in layers for our time in class. Comfortable clothing that you can move in that isn’t too baggy and isn’t too tight.

(In our opinion, good old cotton is the best fabric for this work. Tight stretchy yoga gear limits your pelvic movement, ironically).

We suggest bringing socks in case your feet get cold during our quieter exploration.

Your enthusiasm and desire to learn, your laughter and love of movement.

#3 What is the refund policy?2020-02-24T05:27:23+00:00

Please understand there is a high demand for our Up & Down Live workshops, and we limit class size. Once you have enrolled, your spot in class is secure.

You may cancel your enrollment up to 8 weeks before the start of the workshop and receive a 50% refund. If you cancel less than 8 weeks prior to the commencement of the workshop you will not be eligible for a refund.

Note: For cancellations within 8 weeks that are based on qualified emergencies, exemptions do apply.

IMPORTANT NOTE: For out of town guests, we recommend that participants purchase travel/trip insurance in the unlikely event that we need to cancel the workshop due to unforeseen circumstances.

We STRONGLY suggest that you set your schedule up so that you do not miss a precious moment of this experience. We’ll see you very soon!

#4 I’m new to Stockholm2020-02-24T10:47:59+00:00

You are responsible for your own meals and accommodations and travel arrangements.

Where should I sleep?

There are many hotels in the greater Stockholm area which are only a Google search away, here are a few hotels in the area.

Airbnb and VRBO are also good resources for finding affordable housing, especially if travelling with a group.

Getting around in Stockholm

There are some parking garages in the area of the Yogashakti venue less than a 5 minute walk away.

Stockholm has busses and light rail available. Depending on where you stay if you are looking to use the public transport system, you can plan your trip and fares here, Stockholm Transit. Stockholm does have Uber as well.

What’s there to do in Stockholm?

Stockholm offers a smorgasbord of art and culture, from world-class museums and historically fascinating royal palaces to niche galleries and intimate artist houses. The Stockholm Pass is a great way to plan sightseeing and get discounted or free  entrance fees to the many attractions.

There are quite a few local cafes in the area, easy walking distance from the workshop venue. For a fuller dining experience check out some of the local restaurants here.

If you’re up for a short walk (12 minutes from Yogashakti), Hermans is a vegetarian buffet-style restaurant that Irene recommends (140 SEK for lunch buffet; 220 SEK dinner buffet) and reservations are recommended.

Your Up & Down teachers Elia Mrak & Irene Lyon.

Join the fun in Stockholm

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