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August 2022 Newsletter

Visit Rochester Pricing For Details
Visit Sterling Hgts. Pricing For Details
Download "5 Yoga Classes For $15" Flyer

Outdoor Yoga

(note outdoor location for each event)

Just One More Month For Summer Of Outdoor Yoga!

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  • Paddle Board Yoga at Stony Creek Metropark
  • Yoga In The Park at Rochester Municipal Park
  • Sunflower Yoga at Westview Orchards & Winery 


See below and visit the Outdoor Yoga and Workshops pages of our website for a complete list of outdoor dates/events and to sign-up:


Outdoor Yoga

Stand-Up Paddle Board Yoga

Sunday August 7 & August 21

at Stony Creek, Eastwood Beach

Our Last Two SUP Yoga Events Of Summer!

Pre-Register For 8/7 SUP
Pre-Register for 8/21 SUP
Download 8/7 SUP Flyer
Download 8/21 SUP Flyer


Two August Dates Remaining: 

  • Sunday, August 7
  • Sunday, August 21


Three Class Times To Choose From on Either 8/7 or 8/21:

  • 10:00-11:00AM
  • 11:30AM-12:30PM
  • 1:00-2:00PM


$35 per person. Includes SUP Yoga class and board/paddle rental (park admission not included)


Space limited to 14 participants per class and advance pre-registration required


Location: Stony Creek Metropark, Eastwood Beach



Join UpDog at Stony Creek Metro Park for fun in the sun with Stand-Up Paddle Board (SUP) Yoga.  No prior experience required – come give SUP a try!  Boards, paddles, life vests and instruction provided.

  

SUP is Yoga on a paddle board in the water.  SUP boards are large enough to act as a mat and sturdy enough to support standing on it to practice your asanas.  Yoga on a SUP brings a whole new perspective to being fully present and in the moment!


Once settled in a calm area, we anchor our boards and move as a group from pose to pose in a Basic flow.  We finish with seated meditation and savasana floating on your board, toes in the water and the sun on your skin – Ahhh!

 

Meet at Eastwood Beach lake access point inside Stony Creek. Please arrive 15-minutes early for check-in.  Dress for the elements and come hydrated.

  

Pre-register early as space is limited to 14 participants per class.


Check Out The SUP Yoga Video!

Check Out The SUP Yoga Video!




Outdoor Yoga In The Park

August 10 & August 22 

At Rochester Municipal Park

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Pre-Register For Aug 10 Park Yoga
Pre-Register For Aug 22 Park Yoga
Download June-Aug Park Flyer

Two August Dates Remaining:  

  • Wednesday, August 10
  • Monday, August 22


6:30PM-7:30PM


$10 per person pre-registration ($15 door)


Location: Rochester Municipal Park. Main entrance located on Pine Street just behind Rochester Police Station and UpDog Yoga


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Join UpDog Instructors at Rochester Municipal Park for a Basic Yoga Class in the fresh outdoors! 60-minute class includes light movement, stretching and a relaxing savasana while tuning into the sights and sounds of nature.  Appropriate for all levels – Everyone welcome!


Meet at the pavilion, just across the walking bridge from the main park entrance off Pine Street (just a 2 minute walk from UpDog). 

 

Bring your Yoga mat and optional blanket. Walk-ins Welcome!


Rochester Municipal Park main entrance is located off of Pine Street in downtown Rochester, directly behind UpDog Yoga studio and the Rochester police station

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Sunset Sunflower Yoga

At Westview Orchards & Winery

Wednesday Evenings August 3, 10, 17

Includes Yoga Class, Wagon Ride and U-Pick Sunflower Bloom!

Pre-Register
Download 8/3 Sunflower Yoga Flyer
Download 8/10 Sunflower Yoga Flyer
Download 8/17 Sunflower Yoga Flyer

Wednesday Evenings In August: 8/10, 8/17, 8/24

6:00PM-8:00PM


$45 per person (includes 1-hr. yoga class, wagon ride and u-pick sunflower)

Advance pre-registration with Westview required


Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Take in the sunset and fragrant fresh flowers with “Yoga in the Sunflowers” at Westview Orchards & Winery. We’ll escort you via wagon ride out to the peaceful sunflower field for a one-hour Basic Yoga class where you can also choose your own fresh sunflower to bring home with you!  


  • 6:00PM Check-in
  • 6:30PM Wagon Ride To Sunflower Field
  • 6:45- 7:45PM Basic Yoga Class In Sunflowers
  • 7:45- 8:15PM U-Pick Sunflower, Photo Opps and Wagon Ride Back


All ages and Yoga skill levels are welcome (children must be accompanied by an adult). Bring your Yoga mat and optional towel.



Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Yoga Teacher Training

Fall RYT200 Yoga Teacher Training

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Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Fall!

Click Here For Details!
Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download Fall RYT200 Training Flyer
Download Fall RYT200 Enrollment App

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!

 

Fall 2022 Yoga Teacher Training begins October 2, 2022 and takes place one day per week on Sundays, Oct. 2, 2022 through January 15, 2023. Receive FREE Unlimited Yoga classes from the day you sign-up!


Save Up To $300 with Early-Bird Enrollment And Full Payment Discounts!

 

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 & RYS500 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 21 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 July 31, 2022
  • Save $200 with tuition paid in full prior to September 10, 2022
  • Affordable payment plans also available



 INCLUDED with your tuition:

  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from day you submit your enrollment deposit through duration of the training.
  • FREE or discount Workshops throughout the training
  • 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
  • Discounts on Yoga gear, apparel, metaphysical items and other merchandise from our in-house retail boutique

 

Are you ready to start teaching the change you want to see in the world?


Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Submit RYT200 Inquiry
Click For All The Details!

Reiki Training & Certification

Usui Reiki Level I Training & Certification

Saturday, August 27 in Rochester

Pre-Register
Download Flyer

Saturday, August 27

12:00PM-3:00PM


$225 per person (includes Level I attunement/certification and all course materials) 


Location: Rochester

Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies.


Once attuned to Reiki, you can apply this healing practice to yourself and others, as well as complement your Yoga practice and other healing modalities. Reiki I is a beginner level class open to all.

 

Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for over 15 years. 


Upon completion of the course you will receive a signed certificate of completion of your Usui Reiki Level I certification.

 

If you are already Reiki certified at any level and would like to attend this session as a re-fresh attunement and/or continuing education, you may do so for only $75 by providing a copy of your Reiki certificate at registration.


Reiki II & Reiki Master Certification with Heather Also Coming September 24! - see below   



Heather Puzan is a Reiki Master, Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for over 15 years

Usui Reiki Level II/Master Training & Certification

Saturday, September 24 in Rochester

Receive Combined Reiki II & Master Certification In One Complete Session! 

Pre-Register
Download Flyer

Saturday, September 24

12:00PM-5:00PM


$400 per person (includes Level II + Master attunements/certification and all course materials)  

Save $50 if you also attend Heather's 8/24 Reiki I at UpDog


Location: Rochester

Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies. Once attuned to Reiki, you can apply this healing practice to yourself and others, as well as complement your Yoga practice and other healing modalities.

 

Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice. You will learn application and hands-on practice of symbols at the advanced Reiki II and Master levels, chakra balancing and working with natural healing energy. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for over 15 years.


Upon completion of the course you will receive a signed certificate of completion of your Usui Reiki Level II and Reiki Master certifications.


Please note that you must already be prior certified at Reiki Level I to attend this Reiki II/Master certification. 


If you are already Reiki II certified and would like to attend this session as continuing education and to receive your Master certification, you may do so for only $300 by providing a copy of your Reiki II certificate at registration.


Workshops

(note UpDog Rochester or Sterling Hgts. location)

Goddess Circle

Friday, July 29 in Rochester

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Pre-Register
Download Flyer

Friday, July 29

7:00-9:00PM


$25 per person ($30 door)


Location: Rochester

Connect to the Goddess Within and Share Sacred Space with Other Women!    

 

Nurture yourself and embrace the Goddess within you as we join in circle to awaken our Divine Feminine power and connect with other women in a safe and sacred space.


Each participant will receive an Oracle Card Reading and be led by Marjorie in a guided meditation as she sends Reiki healing around the circle. You will leave feeling peaceful and empowered!

Shamanic Rites

Of The Munay-Ki

Saturday, July 30 & September 10 in Rochester

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Illuminate Your Spirit & Open Your Heart! 

Pre-Register
Download Flyer

Two-Part Series: Saturday, July 30 & September 10

12:00PM-5:00PM


$90 per person (includes both July & September 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 July 30 and September 10 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


Advanced Breathwork For Adventure

Saturday, July 30 in Rochester

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Expand The Horizons Of Body & Mind!

Pre-Register
Download Flyer

Saturday, July 30

3:30PM-5:30PM


$40 per person ($45 door)


Location: Rochester

In this Advanced Breathwork session, you will unlock your mind and body and explore yourself in ways you never imagined. Release your body's own reserve of psychedelic DMT, and see how deep into your mind and body you can go!  You will learn:  

  • Advanced breathing management to go deeper into body and mind
  • How to increase your ability to exercise more effectively
  • How to unlock and release your body's own reserve of psychedelic DMT for deep stress release, increased creativity and focus



This session will profoundly impact your body and nervous system. This will allow your body to unlock more fully and allow your stress and tension to release while your curiosity bursts forth. You may experience physical releases of muscles that have been tight for a long time finally relaxing, emotions you have been holding on to may surface, you may see amazing visualizations, impossible sounds, and unlock a deeper understanding of yourself.  All with the power of your own breath! You will learn how to remain calm and truly experience life and emotion, perhaps for the first time. 

 

For this advanced class, attendees should have some familiarity with Wim Hof Method style breathing and be looking to expand knowledge of body and mind.  If you do not have any prior breathwork experience, please arrive 15 min. early for some additional instruction from Dr. Brian.  You will be profoundly changing your body's chemistry by breathing so for safety purposes we ask that pregnant women, people with uncontrolled high blood pressure or uncontrolled epilepsy do not participate in this particular breathwork class.


You will leave with a greater understanding of your body, be energized by breathing, and feeling amazing. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

Dr. Brian McCarroll is a doctor of physical therapy from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He is a Certified Wim Hof Method instructor, has completed James Nestor's Breath, and received breathwork instruction from Brian MacKenzie.

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Yin With Props For Myofascial Release

Saturday, August 6 in Rochester

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Target Key Areas For Deep Tissue Release!

Pre-Register
Download Flyer

Saturday, August 6

1:30PM-3:00PM


$25 per person ($30 door)


Location: Rochester

This 90 minute Yin Yoga practice is accompanied by self-massage techniques through the use of strategically placed props known as Myofascial Release (MFR). Both Yin and MFR target the fascia which is essentially the fabric that holds us together. These practices support the body's natural processes that keep fascia fluid, flexible and resilient.

Together these practices offer the opportunity to:

  • Soothe the nervous system
  • Create more easeful movement
  • Support tissue recovery, health and hydration 



During the practice you will learn more about the what, why and how of these complementary modalities as you:

  • Explore target areas through gentle sustained pressure using various prop tools to release restriction: tennis balls/massage therapy balls, blocks and bolsters 
  • Surrender into longer-held, grounded Yin postures to nourish the tissue
  • Bring awareness to the shift you can create with these practices and learn techniques that you can use in your own personal self-care practice 



Intro To Basic Breathwork

Saturday, August 13 in Rochester

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Pre-Register
Download Flyer

Saturday, August 13

3:30PM-5:30PM


$40 per person ($45 door)


Location: Rochester

BREATHE Away Stress, Anxiety & Pain! This workshop is for anyone looking to learn how to breather better in daily life and/or fitness activities, those suffering from chronic stress, anxiety, PTSD, new pain, chronic pain, depression or respiratory related issues. This is also a great foundation for Yoga/Fitness instructors interested in expanding their horizons in breathwork. No prior fitness or breathwork experience needed.


This introductory session is designed to reduce stress, anxiety, inflammation, pain and help with mood and sleep. This is done through breathwork inspired by the Wim Hof Method and its Tummo style breathwork, light Yoga style stretching, and guided meditation specifically to help you get out of your head and into your body. This basic stress breathworkshop will give you the basic tools you need to start taking control of your life - simply by using your breath.


We will do this by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively. You will develop control over systems that you otherwise hadn't thought possible. We will demonstrate this by showing you can do things like hold your breath much longer than you think, get in touch and gain control of your body.


You will learn:

  • Optimal breathing mechanics and basic breathing principles
  • Basic stress and pain management breathing: learn to focus and slow down
  • Wim Hof Method style breathing to go deeper into your body and mind to unlock and release stress, anxiety and pain and recover more effectively


Bring a yoga mat (or use one of ours) and wear comfortable warm clothing. Most people tend to get chilly during breathwork and having warmer options available allow you to focus on your breath, mind and body.  

Dr. Brian McCarroll is a doctor of physical therapy from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He is a Certified Wim Hof Method instructor, has completed James Nestor's Breath, and received breathwork instruction from Brian MacKenzie.

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MELT Method For Neck, Shoulders & Spine

Friday, August 26 in Rochester

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Pre-Register
Download Flyer

Friday, August 26

7:30PM-9:00PM


$30 per person ($35 door)


MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


Location: Rochester

Advanced-Level MELT® Instructor, Stephanie Howard, presents a MELT Body Treatment in an interactive, supportive, workshop environment. No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle. We'll provide use of MELT balls and rollers (or bring your own) which are also available for purchase after class.

  

Chronic pain and tension in your neck, shoulders and spine is not only annoying but it can keep you from doing the things you love – or even getting a good night’s sleep. No matter what brought on your pain, you can help your body heal and rediscover pain-free living at any age. MELT is a simple self-treatment technique that boosts your body’s ability to heal by calming your nervous system and rehydrating your connective tissue. Learn how to release the compression of your spine from your neck, shoulders to the low back.


Join Stephanie Howard, Advanced-level MELT Method Instructor, for this unique workshop recommended for people with tennis elbow, carpal tunnel, neck pain, poor posture, and for those who simply want to improve their golf swing, tennis serve, or ability to perform functional tasks with ease and less pain.


Using MELT® balls and soft body rollers, learn how to combine compression and 2-directional fascial lengthening techniques with therapeutic exercises used to reintegrate optimal neuromuscular pathways, erase compensatory movement patterns, and help you live a more active life with less stiffness, aches and pains.  Special focus on relieving tension, increasing mobility and restoring the vitality of the connective tissue supporting the shoulder girdle and spine (hands, arms, ribs, upper and lower spine, shoulders, neck and head). 


Added benefits include reduced inflammation, eased chronic neck, shoulder and back pain, improved whole body alignment and reprogramming of healthy movement patterns.

  

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MELT Stands For:  

Myofascial Energetic Length Technique


The MELT Method® is a simple Hands-off Bodywork™ self-treatment using MELT Hand and Foot balls and specialized rollers  that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain – helping us stay healthy, youthful and active.



The missing link to pain-free living is: a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these body systems in a way no other self-treatment can. You’ll notice results immediately!  

Intro To Mediumship & Intuitive Development:

Psychic Reading Skills

Friday, September 9 in Rochester

Pre-Register
Download Flyer

Friday, September 9

7:30-9:30PM


$35 per person ($40 door)


Location: Rochester

Intuitive Medium Caroline de Bergevin presents a series of Intuitive Development workshops to help you discover, explore and refine your intuitive abilities in a supportive group of like-minded empaths. We all have innate intuitive and psychic abilities, which we may or may not even be aware of or have fully explored. Others seek guidance on how to relate to and manage already developed empathic gifts within our daily lives for greater peace of mind and purpose. 


In this session focusing on Psychic Reading Skills, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

  • Learning how to read the energy of others
  • Techniques for how to give a personal reading to an individual
  • Interpreting what you intuit when reading someone
  • Guided group meditation


Additional workshops in the Intuitive Development series are offered ongoing monthly. Each workshop in the series focuses on a different topic to help you recognize and further refine your own spiritual gifts. Attend individual sessions that resonate with you anytime, or join us ongoing each month. Share space as we build a community of like-minded empaths to help you connect with your higher self!

Yoga Therapy For The Hips

Friday, September 16 in Rochester

with Certified Yoga Therapist Tracy Flynn

Pre-Register
Download Flyer

Friday, September 16

7:30-9:00PM


$30 per person ($35 door)


Location: Rochester

Learn safe and effective ways to stretch and strengthen the musculature of the hips, pelvis, and sacroiliac joints. We will use adapted Yoga postures and breathing practices to release tension, improve mobility and balance musculature asymmetry.


The evening will conclude with a guided relaxation and breath meditation. Prior Yoga experience is helpful, but not required.


The movements are gentle and each person will work within their own range of motion. If you have acute pain or are very sensitive to movement, an individual Yoga Therapy session might work better for you. If you’re not sure what is most appropriate for you, please contact Tracy at tracyflynn@hotmail.com or 248-334-7381.  


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

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT).  In addition to practicing Individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years.

MELT Method Whole Body Reset

Friday, September 23 in Rochester

For Increased Stability, Fluidity & Performance

Pre-Register
Download Flyer

Friday, September 23

7:30PM-9:00PM


$30 per person ($35 door)


MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


Location: Rochester

Advanced-Level MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot and Body Treatment in an interactive, supportive, workshop environment. No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle. We'll provide use of MELT balls and rollers (or bring your own) which are also available for purchase after class.

  

Want to amp up your performance whether it be in sports or in daily life? Do you have strong, subtle cells?  The connective tissue system (fascia) supports, protects and stabilizes the whole body. Imbalance in this system is a common cause of back pain, gut issues, lower-belly paunch, and more. Traditional core exercises don’t address – and often inhibit or impair – this neurological core system. MELT addresses this neurofascial system in a way no other self-treatment can. 


In this Stability & Fluidity session, the MELT roller will be used to rebalance the NeuroCore system, which provides whole-body balance, gut support, and spinal stability. Through a series of simple yet precise MELT foot and roller techniques you will improve your Body Sense and notice changes as your body effortlessly finds greater alignment and balance to prevent compression and compensation that damages joints and inhibits your body’s ability to function optimally.

 

Learn how to activate your rooted and reflexive core and inherent stability by rehydrating connective tissue, making it more supportive and allowing release of long-held tension that can lead to chronic pain. Gain tools to help regain upper spine mobility, shoulder range of motion, and grip strength so that you can enjoy sports and daily living with less risk of injury and greater movement.

 

Benefits include: increased range of motion, neurological core strength and timing, joint stability and improved balance and posture as you reduce everyday aches and pains. Rehydrating your hips and legs improves texture of the superficial fascia on the backs of thighs (reduced cellulite) as well as increased hip, knee and ankle stability.


Melt.jpg
MELT-aches-and-pains.png

MELT Stands For:  

Myofascial Energetic Length Technique


The MELT Method® is a simple Hands-off Bodywork™ self-treatment using MELT Hand and Foot balls and specialized rollers  that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain – helping us stay healthy, youthful and active.



The missing link to pain-free living is: a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these body systems in a way no other self-treatment can. You’ll notice results immediately!  

Yoga For Fall Meridians

Friday, September 30 in Rochester

Learn How To Utilize Your Yoga Practice For The Changing Seasons

Pre-Register
Download Flyer

Friday, September 30

7:30-9:00PM


$25 per person ($30 door)


Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to support the energetic and physical balance that is essential for vibrant health. Learn about subtle shifts that you can make in your Yoga practice to provide season-specific support this Fall.

 

This 90 minute workshop puts a Traditional Chinese Medicine (TCM) lens on the Yoga practice.  TCM aims to maintain and/or restore balance in the body; harmony between yin/yang and sees the free flow of energy through the meridians as a source of our vitality. 


What To Expect:

  • Brief introduction to Traditional Chinese Medicine concepts to provide context for our practice including Yin & Yang Theory, The Five Elements, Meridians For Fall
  • A Yoga practice focusing on the meridians of Fall that incorporates Yin and Yang asana: supportive Yin restorative postures and Yang standing postures
  • Acupressure: introduction to key points on associated meridians
  • Pranayama breathwork


Learn how to utilize your Yoga practice to help you make the shift from the carefree vibe of Summer into the more structured routines of Fall – letting go of what no longer serves you and opening up to what’s new and next!


Kim Turner is an RYT500 Yoga Instructor and certified Yoga Medicine® Therapeutic Specialist 

 

Breathwork

Weekly Guided Breathwork Class

with Dr. Brian McCarroll

Tuesdays 6:15PM & Thursdays 8:45AM

In Rochester

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No Prior Breathwork Experience Needed - Everyone Welcome!

Pre-Register
Download Flyer

Weekly Tuesdays: 6:15PM-7:15PM

Weekly Thursdays: 8:45PM-9:45PM


Regular Class Rates Apply:

  • FREE to all Monthly Unlimited members
  • Use your Class Packs
  • $20 single class drop-in


Location: Rochester

BREATHE FREE!  This class is for anyone looking to expand their knowledge of proper breathing technique in daily life and/or fitness activities, those suffering from respiratory related issues, and Yoga/Fitness instructors interested in expanding their horizons in breathwork.  No prior fitness or breathwork experience needed.  Beginners are always welcome and you can join any of our weekly sessions anytime.


This breathwork class is inspired by the Wim Hof Method and its Tummo style breathwork, light Yoga-style stretching, and guided meditation specifically to help you focus on your mind.  We will focus on varying areas of your body and mind weekly to make long-lasting change.


You will develop control over systems that you otherwise hadn't thought possible. We will demonstrate this by showing you can do things like hold your breath much longer than you think, get in touch and gain control of your body.  These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, endurance and athletic performance  - all by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively. 


Things to think about after class are:  how you feel, how well you are able to go to sleep, how well you are able to maintain your sleep, how much energy you have, how your regular aches and pains feel, and your mood.  Group discussion  to address your questions, areas of interest, and progress will be addressed each week. 


Bring a yoga mat and comfortable warm clothing (rental mats available for $1).  Most people tend to get chilly during breathwork and having warmer options available allows you to focus more effectively on your breathing.  

Dr. Brian McCarroll is a doctor of physical therapy from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He is a Certified Tummo and Wim Hof Method instructor.  He has completed James Nestor's Breath and received breathwork instruction from Brian MacKenzie.

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Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

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Remember The Yogis In Your Life For Holidays and Special Occasions, Or Give Someone You Love A Head Start To Begin Their Yoga Journey!

Children All Ages 4 and Up Welcome!

Pre-Register 
Download Flyer

Weekly Saturdays

10:00AM-11:00AM


  • Kid's Single Class $15
  • Kid's 5-Class Pack $55
  • Kids can also share a parent's current class packs

(just like our regular UpDog class packs, Kids classes never expire and can be used on any of our Kids Yoga classes on the regular In-Studio class schedule, anytime)


Location: Rochester

Purchase Kid's Single Class $15
Purchase Kid's 5-Class Pack $55
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Appropriate for boys and girls all ages 4 and up. No prior Yoga experience required. Class includes Yoga, games and activities.


Yoga teaches kids how to relax, develop body awareness, find their inner balance, build confidence, concentration, improve school performance and just have some fun. Yoga helps bring to the surface that marvelous inner light that all children have, so that they may shine bright and know that they are Amazing!


Saturday Kids classes are held in a separate room so the kids have their own space, and social distancing is practiced. Parents can attend the 10AM adult Basic Yoga Class in the main UpDog practice room at the same time - so the whole family gets their Yoga!


* Note: Older children ages 9 and up are always welcome to attend any of our Adult Yoga classes when accompanied in the class by an adult.

Meditation

Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester

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No Experience Required - Everyone Welcome!

Pre-Register 
Download Meditation Flyer

Weekly Wednesdays

7:00-8:00PM


Only $5 Single Class Drop-in (or use your class packs)

FREE to all Monthly Unlimited members!


Location: Rochester

Purchase Single Meditation Class $5 


Join us for a relaxing, evening meditation as we gather as a group to create balance at the mid-point of each week. This casual guided meditation uses a variety of simple, mindfulness meditation techniques which will vary weekly.  


Regardless of the meditation styles used, the intent is always simply to help you relax and quiet the mind so that you may let go into a state of peace and equanimity, and just be HAPPY! Meditation helps us to de-stress while fostering relaxation, self-awareness, focus, creativity and clarity of our physical, emotional, mental and spiritual state.


No meditation experience necessary. These sessions are ideal for beginners to introduce meditation with the support of a friendly, informal group. We invite all to discuss and share your meditation experiences and best practices, as well as ask questions of other meditators in the group.  Cushions and blankets provided for use.


Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 


Private Yoga Therapy one-on-one Yoga sessions are 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
  • Improve physiological conditions, such as breathing problems
  • Ease 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.


Cost:

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


Visit "Yoga Therapy"page of our website for more info. Please contact Tracy direct to discuss your in-person or online needs and to schedule an appointment:


tracyflynn@hotmail.com

248-334-7381




About Tracy Flynn

Internationally Certified Yoga Therapist (C-IAYT) & Advanced Yoga Teacher (E-RYT 500)


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.

Purchase Single Yoga Therapy Session $80
Purchase 4-Pack Yoga Therapy $300 ($75 per session)
Purchase 8-Pack Yoga Therapy $560 ($70 per session) 
Learn More at our Website
Download Yoga Therapy Flyer

Contact:

Phone:  248-334-7381
Email: tracyflynn@hotmail.com

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga!

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Learn More At Our Website

The UpDog Crystal & Metaphysical Shop houses 700 square feet of merchandise hand-selected from around the world!

  • Crystals & Gemstones from A to Z
  • Jewelry
  • Pendulums
  • Singing Bowls
  • Books
  • Tarot/Oracle Cards
  • Therapeutic-Grade Essential Oils
  • Incense & Smudging Supplies
  • Wide variety of other Metaphysical Items
  • Yoga Gear and Apparel
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Crystals & Gem Stones


A wide range of polished and raw crystals and gem stones ranging in size from small, to palm size, to large geodes and cathedrals

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Crystal Jewelry


Necklaces, Pendants, Bracelets and Earrings. Silver Chains and Lanyards

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Smudging Supplies


Variety of Incense, Sage, Sweet Grass and Palo Santo. Plus Incense Burners, Abalone Shells, Smudge Pots and Smudge Feathers

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Singing Bowls


Hand-made and machined brass singing bowls

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Pendulums


Variety of crystal and metal Pendulum styles

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Tarot & Oracle Cards


Rider Waite, Toth and Themed Titles. Tarot Card Bags/Pouches, Tarot Layout & Tip Sheets

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Crystal Lamps & Candle Holders


Candle Holders and Lamps made of authentic crystal varieties including Selenite and Himalayan Salt

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Apparel


Women's & Men's Tops, Tanks, T-Shirts, Hoodies, Harem Pants, Shorts

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Yoga Gear


Premium Jade & Manduka Yoga Mats, Mat Towels, Hand Towels, Mat Cleaner, Mat Bags & Carriers, Yoga Socks, Yoga Straps, Yoga Wheels, Blocks, Bolsters, Blankets, Sandbag

We are located at 210 W. University, 2nd Floor (inside UpDog Yoga) in Downtown Rochester. Open 7 days per week. Our Shop hours mirror the Yoga Studio hours and we are open every Morning and Evening, Sunday-Friday 8:30AM-1:00PM (Closed 1:00PM-3:30PM) and open 4:00PM-8:00PM. Saturdays open 8:30AM-12:30PM.



  • Monday: 8:30am–1pm, 3pm–8pm
  • Tuesday: 8:30am–1pm, 4pm–8pm
  • Wednesday: 8:30am–1pm, 4pm–8pm
  • Thursday: 8:30am–1pm, 4pm–8pm
  • Friday: 8:30am–1pm, 4pm–8pm
  • Saturday: 8:30am–12:30pm
  • Sunday: 8:30am–12:30pm, 4pm–7:30pm




Service Links

Save Time, Buy Online Anytime

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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:

My UpDog Account

Once you've created your account, you can:


  • Pre-register for In-Studio and/or Online Yoga Classes and Workshops at your convenience.
  • Purchase Yoga Classes, Workshops or Gift Cards online anytime. Option to securely store your billing info to make online purchasing even quicker and easier for future purchases.
  • View classes you've attended and purchase history at UpDog, including any upcoming Classes, Workshops or Appointments you've signed-up for.
  • Monitor how many Yoga classes you have remaining in any active class packages you've purchased. We of course also keep track at the Front Desk and you can always ask us, however, your online account provides the convenience of instant access right at your fingertips.
  • Once logged into your account, also use the "My Account" tab to update your personal contact info such as phone, email or change of address information at any time.

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio

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Remember The Yogis In Your Life For Special Occasions, Or Give Someone You Love A Head Start To Begin Their Yoga Journey!

Purchase Gift Certificates online or in-studio for all of our services at UpDog. Choose a specific service, or simply select any dollar amount and your gift recipient can redeem on any items or services they choose:



  • Yoga Classes (In-Studio or Online)
  • Individualized Yoga Therapy
  • Workshops
  • Energy Healing Therapy
  • Sound Healing Therapy
  • Crystals, Jewelry, Yoga Gear, Merchandise & Accessories from the UpDog Boutique in Rochester



To Purchase Printed Gift Certificates In-Studio:

Visit us at the Front Desk during regular business hours/scheduled class times 7 days a week.


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


To Purchase e-Certificates Online: 

Personalize eGift Certificates in our Online Store. Email directly to your recipient or you can print them out.

e-Gift Certificates


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Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

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One 150 sq. ft. room is 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: 

jill@updogyoga.com

248-608-6668

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UpDog Website

Create Or Log-In To Your Personal UpDog Account:

My UpDog Account
Gift Certificates
Rochester Workshops
Sterling Hgts. Workshops
Yoga Teacher Training
Individualized Yoga Therapy
UpDog Rochester  Facebook
UpDog Sterling Hgts. Facebook

UpDog Quick Links

View In-Studio Classes:

Rochester In-Studio Schedule
Sterling Hgts. In-Studio Schedule

Download In-Studio Class Schedule:

Download Rochester In-Studio Schedule
Download Sterling Hgts. In-Studio Schedule

View ONLINE Live Stream Classes:

Rochester ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule

UpDog From Home Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga
Facebook            Instagram            Web
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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

Facebook  Instagram  Web
Rochester:  248-608-6668
Email:  info@updogyoga.com
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UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

Facebook  Instagram  Web
Sterling Hgts: 586-232-9555
Email: info@updogyoga.com

Best Yoga Studio In Metro-Detroit

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Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...

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UpDog Yoga-Rochester located at 210 W. University Dr. in the Heart of Downtown Rochester

Take a virtual video tour of UpDog Yoga-Sterling Heights

UpDog Yoga-Sterling Heights located at 13911 19-Mile Rd. with The Float Institute - a zero gravity float & wellness center