UpDog February 2021 Newsletter
UpDog Is Re-Open! 
For All In-Person, In-Studio Classes At Both Rochester & Sterling Hgts. Locations
Just in case you missed it! UpDog is re-open for all in-person classes at both Rochester and Sterling Hgts. studio locations, which resumed on January 18 as now permitted by the governor and MDHHS.  We're excited to welcome you back if you haven't already joined us! 
See below links and the Schedule pages by studio location for the complete listing of our weekly in-studio class schedule. Please pre-register online in advance for any classes you'd like to attend. Walk-ins will only be accepted on a first-come, first-serve basis space permitting to accommodate limited capacity social distancing. Social distancing will continue within the practice rooms and face masks are also required when entering/exiting and moving about the studios.

For those who still wish to practice at home, our "UpDog Yoga From Home" Online Live Stream classes and Facebook Video library of 270 pre-recorded classes continue. We have an updated schedule of Online Live Stream classes with NEW times and offerings.  

  • Your existing Class Packs and Unlimited Packages can be used for both In-Studio and Online Live Stream classes, and you can always purchase more online on the "Pricing" page of our website anytime.  
  • If you're new to UpDog, don't already have an existing UpDog class package, or your package has expired, visit the Pricing page of our website to view all the class package options which include everything from In-Studio only, Online only, or combination packages: 

Michigan hospital employees can also continue to access our Facebook Video Library for FREE, including new users who text us your hospital ID (click below for details)
Have any additional questions or needs?  Please let us know:
NEW Clients: 
5 Yoga Classes For $15

Take Your First 5 Yoga Classes at UpDog 
For Only $15!*($3 per class) 

Let's Get Started!

Give Yoga a try in the comfort of our beautiful studios and warm, vibrant community of yogis to see if it's right for you.
5 Yoga Classes for $15 available to NEW, first-time customers  of UpDog Yoga Rochester or UpDog Yoga-Sterling Hgts.  Everyone is welcome - Tell A Friend! 

Attend any Yoga classes on our regular schedule of In-Studio classes, any day of the week.  You have up to 60 days to use all classes to ease into your Yoga practice and accommodate your busy schedule.

* New customers only.  Limit one offer per person, one time only at either of our Rochester and/or Sterling Hgts. locations.  Valid for all In-Studio Classes on the regular class schedule (does not include Online Live Stream classes or Facebook Video Library).  Classes must be purchased separately for either studio location and do not transfer.  Must purchase in-studio, not available for purchase online.  Cannot be shared or combined with First Class Free or any other offer or discount.  Five classes expire 60 days from date of purchase.  

Yoga Class Savings!  
15% Off 20-Class Packs*
Buy Now Online Or In-Studio thru February 15th  
For Either Rochester Or Sterling Hgts. 
(use your 20 classes In-Studio and/or Online)
 UpDog Class Packs NEVER Expire!

Only $10 per class (save $36 off regular price)
Only $10 per class (save $34 off regular price) 

* 20-Class Pack is valid for your choice of In-Studio and/or Online classes.  
Activates on date of purchase and never expires.  
Purchase online or in-studio Feb. 1 - Feb. 15, 2021.  

Valid for all Yoga classes on the regular class schedule including both in-person, In-Studio and/or Online Live Stream (does not include workshops, special events or Facebook video library). Classes must be purchased separately for either studio location and do not transfer.  Limit purchase of two (2) 20-Class Pack offers per person at discount price.  Cannot combine with any other offers or discounts.  

Yoga Class Savings!  
20% Off Any In-Studio Unlimited Pass*
Buy Now Online Or In-Studio thru February 15th  
For Either Rochester Or Sterling Hgts. 
 Save 20% off your choice of:
1-Month, 3-Months, 6-Months, or 12-Months Unlimited Yoga

UpDog Rochester:
(save $30 off regular price)

(save $80 off regular price)

(save $150 off regular price)
(save $280 off regular price)


UpDog Sterling Heights:
(save $22 off regular price)
(save $59 off regular price)

(save $114 off regular price)
(save $220 off regular price)

* Unlimited Packages are valid for all In-Studio classes. Activates on date of purchase or upon expiration of any pre-existing Unlimited package.
Purchase online or in-studio Feb. 1 - Feb. 15, 2021.  

Valid for all in-person, In-Studio classes on the regular class schedule (does not include workshops or special events). Packages must be purchased separately for either studio location and do not transfer.  Cannot combine with any other offers or discounts.  

FREE! Winter Flow Yoga 
In The Village Of Rochester Hills
Weekly On Saturdays & Sundays 
Feb. 6- Feb. 28 @ 11AM-12PM
Free Classes Plus A FREE Swag Bag
Gift Each Week 
For All Attendees!
Sponsored by T-Mobile

Weekly Saturdays & Sundays Feb. 6 thru Feb. 28 
FREE To All! - Space is limited and Online pre-registration required for each class
Location: Village of Rochester Hills Shopping Center - Fountain Park

Join UpDog Yoga at The Village of Rochester Hills shopping center all month long in February for a "semi-outdoor" Winter Flow Yoga Class weekly on Saturday mornings (Slow Flow) and Sunday mornings (Vinyasa) at 11AM - Everyone is welcome for FREE, courtesy of T-Mobile!  

T-Mobile will also provide a FREE Swag Bag Gift to all registered attendees of each class - a new gift each week!   
All classes are FREE but space is limited and online pre-registration with UpDog is required to hold your spot: 

Winter Flow classes are held OUTDOORS at Village Of Rochester Hills - Fountain Park (near Kruse & Muer and fire pit) in a large open-air tent with heaters and a rubber floor while maintaining social distancing. Dress for the elements, prepared to peel off layers as you generate heat from the class flow! 
Slow Flow Yoga classes link posture and breath into a moving flow where sun salutations, backbends and inversions are explored.  Vinyasa Yoga combines breath and movement into a vigorous, challenging flow.
Space is limited and online pre-registration with UpDog required to hold your spot in the tent.
The Village Of Rochester Hills is located on the corner of Adams and Walton (Northeast corner) in Rochester Hills, MI  
Yoga Teacher Training

Spring RYT200 
Yoga Teacher Training

Learn To Teach The Change You Wish To See 
Become A Certified Yoga Instructor Next Spring!

UpDog can help you begin an open-hearted journey to becoming a Yoga Instructor. Learn how to share what you love with others - it's the best thing you'll ever do!
Spring 2021 Yoga Teacher Training, begins March 7, 2021.  Save $100 off tuition with early enrollment by February 1, 2021 and receive FREE Unlimited Yoga classes from the day you sign-up!
Training takes place once a week on Sundays, March 7 through June 13, 2021 as a combination of in-person sessions at the Rochester studio and some Online Zoom sessions as needed. All YOU need is a desire to teach the change you want to see!
UpDog's curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic yoga for every BODY. We embrace multiple styles of Yoga at UpDog. Your training will be well-rounded and cover several core styles of Yoga including: Ashtanga, Basic Hatha, Viniyoga, Vinyasa, Slow Flow and Yin as well as Meditation, Pranayama, Chakras & Subtle Energy and Nutrition & Ayurveda.
The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS300 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT.  Over the past 20 years, UpDog Yoga has helped train hundreds of Michigan's strongest, most successful Registered Yoga Teachers (RYT®)... and now it's your turn!
Yoga Teacher Training is a wonderful experience that will enrich your life in so many positive ways, both during and after the training is complete. Our RYT200 program is open to Yoga practitioners of ALL experience levels aspiring to learn, with no prerequisites.
Our $2,900 price makes UpDog's training remarkably affordable and you can save up to $300 with our early bird discounts:
  • Save $100 with early enrollment by February 1st, 2021
  • Save $200 with tuition paid in full prior to February 15, 2021
  • Affordable payment plans are also available
 INCLUDED with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from the day you submit your enrollment deposit through duration of the training.
  • Free or discount Workshops throughout the training
  • Discounts on Yoga gear, apparel, metaphysical items and other merchandise from our in-house retail boutique
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments
  • Free Float Tank Therapy session from The Float Institute at our Sterling Hgts. location
Are you ready to start teaching the change you want to see in the world?
Contact Jill with questions and for more info:

Private Yoga Therapy

Individualized Yoga Therapy  
In-Person or Online By Appt. with Tracy Flynn
Internationally Certified Yoga Therapist (C-IAYT) & Advanced Yoga Teacher (E-RYT 500)

Now More Than Ever Is The Time For Self Care! 

Contact Tracy To Discuss Your Needs:  

Private Yoga Therapy are one-on-one Yoga sessions tailored to your individualized interests, physical needs or limitations.  These sessions are specifically designed to help meet your unique needs to face health challenges at any level, manage your condition, reduce symptoms, strengthen your immune system and restore balance.  Sessions can be done In-Person at our Rochester studio or Online from the comfort of your own home.

Whether you're rehabbing from a physical injury, have limited mobility for any reason, or simply prefer a more personalized one-on-one experience for your Yoga practice, Yoga Therapy is a great place to start!  Beginners who have never tried Yoga or may feel overwhelmed by a group classroom experience often find these individual sessions a great way to get started.  You'll receive individualized attention that builds strength and confidence to continue with an eventual at-home and/or in-studio practice.  

Yoga Therapy sessions include a personalized consultation and assessment which incorporates a goal plan and timeline.  From there, you can continue with individualized sessions tailored to your schedule, needs and progress - all with the benefit of Tracy's knowledge and expertise to guide you through each subsequent session.  Tracy has been teaching Yoga full-time for over 20 years and providing Yoga Therapy to clients of all ages, including children, for over 10 years.   

Yoga Therapy includes not only the physical Yoga practice itself, but can also incorporate Pranayama breathing techniques, meditation to quiet the mind, or other modalities.  Yoga Therapy can help reduce pain and promote healing for structural conditions, such as back pain, physiological conditions, such as breathing problems, and psycho-emotional conditions like anxiety.  Whatever your personalized session plan entails, you'll receive the benefit of consultation and mentorship each step of the way to help you reach your health goals.   

Yoga is such a wonderful practice to relieve stress and to help maintain your overall health and vitality of mind, body and spirit to stay strong, safe and well.  Tracy as a compassionate, caring and inspiring coach is there to help you succeed!

Sessions are typically 60-minutes and can be scheduled either as in-person sessions In-Studio and/or Online sessions via Zoom.

  • $80 Single Yoga Therapy Session 
  • $300 4-Pack Yoga Therapy Sessions
    (4-month expiration)
  • $560 8-Pack Yoga Therapy Sessions
    (8-month expiration)

Please contact Tracy direct to discuss your in-person or online needs and to schedule an appointment:


One of UpDog's very first Yoga instructors, Tracy has been teaching Yoga full time for 20 years and became a Yoga Therapist in 2011. She also served as the on-staff Yoga Therapist at the Institute of Neuromuscular Medicine in Detroit.  Tracy has Advanced Yoga Teacher Training (E-RYT® 500), and is registered with the Yoga Alliance. She attained her Yoga Therapy Certification through American Viniyoga Institute. The training was a two- year, 500 hour training. American Viniyoga Institute is an IAYT Certified School.

(note UpDog Rochester or Sterling Hgts. location)

Healing Sound Frequency Meditation 
Friday, February 19 in Rochester & Online
Attend In-Person or Online via Facebook Live  

Friday, February 19
In-Person: $25 per person ($30 door)
Online: $20 via Facebook Live (following registration you will receive an email invite to join the Facebook Group for this event)
Location: Rochester or Online via Facebook Live
Join Yvonne in this yogic experience of pranayama (breathwork) while simultaneously moving energy through each chakra energy center through use of quartz crystal healing bowls tuned specifically to the "heartbeat of the Earth" at 8 Hz.  Be prepared for an amazing sound bath! - guiding you safely into the deep layers of the brain frequencies and psyche. 
This therapeutic workshop will impact your physical, energetic, and emotional body and mind through powerful, healing sound frequency and vibration:
  • Learn the science behind sound healing and its' benefits
  • Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
  • Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice
If attending in-person, bring your Yoga mat (or rent for $1) and optional blanket or pillow.  We also have bolsters and blankets available for use and/or purchase. 

Yoga Instructors: Earn Yoga Alliance Continuing Education credits by attending this workshop

Yvonne is an experienced Vibroacoustic Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Full Moon Drum Circle 
& Meditation 
Saturday, February 27 in Rochester
Saturday, February 27
$15 per person ($20 door)  
Location: Rochester

Celebrate the February Full Moon with a powerful, creative drumming and meditation session led by Chuck McNabb, gifted Medium Spiritual Advisor.  Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.

Indigenous peoples of the world have for millennia gathered under the light of the Full Moon to dance and make music. The beat of the drums brings us in tune with the rhythms of nature to evoke and raise powerful currents of life energy. 

The drum circle embraces people of all ages and no prior drumming or meditation experience is necessary.  
As participants relax, enjoy and explore the music, their natural creativity and curiosity emerges and the rhythms grow and change.  Each person is able to express themselves through their individual instrument while simultaneously participating as part of a larger whole for a therapeutic experience - a new voice, a collective voice, emerges as we drum together and just have fun! 

Pre-register online to hold your spot. Walk-ins always welcome space permitting.

New Moon Intentions Workshop 
Friday, March 12 in Rochester
Learn Why We Look To The Sky And 
How To Manifest Intentions With The New Moon!

Friday, March 12
$25 per person ($30 door)  
Location: Rochester

Everyone has felt the fiery frenzy and exuberance of a full moon. We see children excitable, our sleep habits change, the call to celebrate increases. This is powerful and imbedded in our understanding of the world around us.  

But what about the other side? Have you built a relationship with the entirety of the lunar cycle? The "hidden gift" of a New Moon is a delicate, internal, humble offering.  We're here to help educate you and bring you into the circle for a New Moon Ritual!

Here's what you'll learn to connect you to a New Moon:
  • Moon Philosophy:  Learn why we look to the sky and feel called to mind Mother Moon. Learn details on each specific lunar cycle and what astrological information is most important. Become familiar with the introspective nature of the waning phases of the moon and the initiative power of the waxing phases.
  • Cleansing & Meditation:  Experience the tranquil, placid nature of a new moon. Each month's new moon has a different quality, and we'll cater our energy work and guided meditation to the present moment.
  • Reflection:  Renew your relationship to Self using various techniques (i.e., candle work, crystal grids, binaural beats, balancing of the elements).
  • Intention Setting:  After connecting to the moment, crack open your Intuitive To-Do List. This is your chance to curate your month ahead, understanding the cyclical nature of the moon to level-up your manifestation and creative process. 
  • Closing:  Seal your intentions both energetically and physically and complete the evening with a nurturing, gentle Moon Salutations Yoga sequence - paired perfectly with this month's new moon.
Pre-register online to hold your spot. Walk-ins always welcome space permitting.

Spring Ground & Cleanse  
Friday, March 26 in Rochester
Friday, March 26
$25 per person ($30 door)  
Location: Rochester

Join Virginia (and Mother Earth) as you prepare to cleanse, detox and ground the body and mind for the Spring Season!  We will use Earth's "grounding ingredients":
  • Sandbags: to help ground you and discover hidden wells of Mother Earth's restorative power
  • Essential Oils: calm and cleanse to find a new you, refreshed and rejuvenated
  • Various Props: to aid in easing you into simple Yin and Restorative postures, allowing the muscles to be supported while soothing the nervous system (bring your own props if desired, or we will provide for use).   
This amazing workshop is suitable for all levels and provides an open and safe space to let 
of tension, pain, and negative energy, as well as help restore and bring harmony into your life.  The practice will focus on specific poses that CleansePurifyMassage and Stretch the digestive organs, reducing toxins, increasing energy and improving mental acuity. 

Use one of UpDog's sandbags during class, which are also available for purchase to take home with you. 
online to hold your spot. Walk-ins always welcome space permitting.

Shamanic Rites of The Munay-Ki
Saturday, April 10 & May 15 in Rochester

Illuminate Your Spirit & Open Your Heart!  

Two-Part Series:  Saturday, April 10 & May 15
$90 per person (includes both April & May sessions)
Location: Rochester

Shamanism is an ancient healing tradition over 40,000 years old. Shamanic teachings focus on our connection to nature and all of creation.  Shamanism involves working with transcendental energies in the physical and spiritual world to heal and balance in this world

The Munay-Ki are a series of nine Empowerment Rites of Awakening passed down from the ancient Shamans of Peru.  "Munay" means "love and will" together with "ki" from the Japanese word for energy, combine to give the meaning:  Energy of Love 

Shaman Joe will educate the group about the "Great Rites of Enlightenment" of the Munay-Ki and perform the nine Rites for each participant amongst the support of the group.  Receiving these deep healing Rites is a very uplifting and personal experience to help you realize your sacred space, illuminate your spirit, open your heart, and align with your highest Self.  This powerful transformation will take place over two separate sessions. 

$90 cost includes attendance at both April 10 and May 15 sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants.

UpDog QuickLinks 

View Schedule Of In-Studio Classes:

Download In-Studio Class Schedule: 

View Schedule Of ONLINE Live Stream Classes:

Download ONLINE Live Stream Class Schedule:

View All Workshops:

Save Time, Buy Online Anytime!

If you are in need of new class packages or gift certificates, for either in-studio or online classes or other services, know that you can always purchase these items online anytime.   

If you don't already have an UpDog Online Account, please visit the My UpDog page of our website to create one to take advantage of all of our online offerings:
Visit the Pricing page of our website for all class package purchases, including in-studio and online services:

Also visit us in-person at the UpDog Boutique for your Yoga gear and metaphysical needs.  We appreciate you shopping local!

Thank You!    

UpDog Gift Certificates 
Available For Purchase Anytime 
Online or In-Person

Remember The Yogis In Your Life For Holidays & Special Occasions, 
Or Give Someone You Love A Head Start 
Begin Their Yoga Journey!
Purchase Gift Certificates for any of our services at UpDog Rochester or Sterling Hgts. Choose a specific service, or simply select any dollar amount and your gift recipient can redeem on any items or services he/she chooses:
  • Yoga Classes
  • Workshops
  • Private Yoga Therapy Sessions
  • Reiki Energy Healing Therapy
  • Crystal Bowls Sound Healing Therapy
  • Yoga Gear, Merchandise & Accessories

To Purchase Printed Gift Certificates In-Studio:
Visit us at the Front Desk during regular business hours/scheduled class times 7 days a week.

To Purchase e-Certificates Online:
Personalize and order eGift Certificates from our Online Store for emailing directly to your recipient or you can print them out:

You can also call us anytime to purchase Gift Certificates via credit card and put a gift certificate on your recipient's UpDog account: 248.608.6668

Germicidal UVC Sterilaser 
At UpDog Studios

Germicidal UVC Sterilaser at UpDog Yoga Studios
Check out video of the Sterilaser in action!

Germicidal UVC Disinfects All Practice Rooms, 
Floors and Yoga Mats (including yours) In Seconds!

As we are all mindful of maintaining a clean, germ-free space, we want to introduce you to the Sterilaser™ cleaning device we use between classes on all floors thruout both studio locations.  
This unit is part of our regular cleaning regimen, in addition to our regular dry and wet mop cleaning procedures we do on all practice room floors as well as hallways, lobby and bathroom floors.  What is also very cool is that we can also use it to disinfect all of our rental Yoga mats and can even use on your own personal Yoga mat just by running it across your mat before and/or after class!
Sterilaser delivers a massive dose of germicidal ultraviolet (UVC) light to disinfect any large flat surface. When pulled at a normal walking pace, it kills over 99.7% of all pathogens in its path in less than a quarter of a second (as verified by bio-medical testing at Oakland University and other studies. (Click to view OU study results.) It is perfectly safe, super quick, easy to use, and a chemical free (Green Technology) product.
It destroys dangerous germs, bacteria and viruses such as Hepatitis, STAPH (including MRSA), E-Coli, Salmonella, HIV and the Influenza-Viruses. Microorganisms, such as ring worm and dust mites are instantly killed, as is mold and mildew.  As a "Green Technology" UVC does not contribute to the development of resistant strains of microorganisms, as do other antimicrobials and antibiotics.
Hospitals have been using germicidal UVC for years. The Sterilaser unit in particular has been around for about 7 years and was concepted and manufactured right here in Rochester, MI out of a need to disinfect wrestling and gymnastics mats and is actively used in schools and gymnasiums nationwide. An UpDog client's husband, who is a former wrestler, emailed me about it when we began evaluating and looking for ways to further improve our cleanliness procedures to combat Coronavirus in early March.  
We're pleased to be able to find a way to bring this same germicidal technology into the studio to make it as germ free as possible and to give all a little more peace of mind when practicing. We have two Sterilaser units and use at both of the UpDog Rochester and Sterling Hgts. locations on a daily basis.  According to the manufacturer, we are the first Yoga studio nationwide to utilize the Sterilaser and we are excited to bring this technology to our Yoga community!

FREE Online Yoga Classes for Healthcare Workers Continues...

As a continued thank you to all our Healthcare Heroes in our Michigan communities,
UpDog is continuing to offer ongoing access to our Facebook Video Library
of Yoga Classes to ALL Michigan Hospital Employees for FREE! including new users.  

We appreciate all you have done for our communities throughout the pandemic and are aware that many of you are still working hard and working overtime.  We extend gratitude by continuing to offer you 100% free access to our Facebook Video Library of over 270 pre-recorded classes from UpDog instructors.  We hope you will continue to enjoy these daily Yoga classes, meditations and mindfulness sessions to help you de-stress. 
Haven't joined yet?  If you are an active Michigan hospital employee with ID, receive FREE access to the group with just a few simple steps:
Thank you once again for all you do, as you've truly been our heroes in time of need.  Be strong, safe and well and know that you are loved and appreciated beyond words!

Space Available For Lease In The Downtown Wellness Union 
(adjacent to UpDog Yoga Rochester)

One room 350 square feet and two rooms, 250 square feet each are available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University.  Please inquire if you're looking for a comfortable and serene location for your office or business in the Heart of Downtown Rochester! 
Contact Jill for more information:  


"Best Yoga Studio In Metro Detroit"
Take A Virtual Video Tour Of UpDog 
To Explore Our Space & See Why... 

UpDog Yoga Studio, Rochester, MI
UpDog Yoga Studio, Rochester, MI

UpDog Yoga-Rochester
210 W. University Drive 
Rochester, MI 48307

Contact Us:

UpDog Yoga-Sterling Heights
13911 19-Mile Road
Sterling Hgts., MI 48313

Contact Us: 

Named "Best Yoga Studio In Metro-Detroit"