December 2021 Newsletter

Happy Thanksgiving! 


Join us Thanksgiving Weekend at either studio location for Yoga Classes or stop in to purchase our 45% OFF UNLIMITED YOGA SALE packages, Yoga Mat Sale and Holiday Gift Certificates.

Visit Schedule pages on our website for holiday weekend class times and to pre-register, or walk-ins always welcome:

Rochester Class Schedule
Sterling Hgts. Class Schedule
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45% Off Unlimited Yoga Savings! 

Our Biggest Sale Of The Year Ends December 10!

Buy Online Or In-Studio For Either Rochester Or Sterling Hgts. thru Dec. 10th

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As a thank you to our loyal student body, our 12-Month and 6-Month Unlimited Yoga Class Passes are on deep discount, so you can buy now and enjoy your Yoga all year long.

Sale packages include Unlimited access to all of our In-Studio Yoga, Meditation and Breathwork classes on the regular class schedule.  

Make the commitment and reap the rewards for Health, Happiness and your pocketbook!

Download Unlimited Yoga Savings Flyer - Rochester
Download Unlimited Yoga Savings Flyer - Sterling Hgts
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12-Months Unlimited Yoga Pass*

Attend as many in-studio classes as you like all year long!

Rochester Location

Save 45% off $1,400 regular price 

with cash or check in-studio

(12 mos. Unlimited Yoga for only $64 per month) 

Your Price: $770 cash or check (buy in-studio only) 

- OR -    

Save 35% off $1,400 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $76 per month)  

Your Price: $910 credit card (buy online or in-studio) 

Sterling Heights Location

Save 45% off $1,100 regular price 

with cash or check in-studio

(12 mos. Unlimited Yoga for only $50 per month)

Your Price: $605 cash or check (buy in-studio only) 

- OR -    

Save 35% off $1,100 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $60 per month)  

Your Price: $715 credit card (buy online or in-studio) 

Discount Links Active as of November 1st:

Purchase Now:  12-Mos Unlimited Annual Pass Rochester $910
Purchase Now:  12-Mos Unlimited Annual Pass Sterling Hgts. $715
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6-Months Unlimited Yoga Pass*

Attend as many in-studio classes as you like for 6 months!

Rochester Location

Save 40% off $750 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $75 per month) 

Your Price: $450 cash or check (buy in-studio only) 

- OR -    

Save 30% off $750 regular price 

with credit card online or in-studio

(6 mos. Unlimited Yoga for only $87 per month)  

Your Price: $525 credit card (buy online or in-studio) 

Sterling Heights Location

Save 40% off $570 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $57 per month)

Your Price: $342 cash or check (buy in-studio only) 

- OR -    

Save 30% off $570 regular price 

with credit card online or in-studio

(6 mos. Unlimited Yoga for only $67 per month)  

Your Price: $399 credit card (buy online or in-studio) 

Discount Links Active as of November 1st:

Purchase Now:  6-Mos Unlimited Rochester $525
Purchase Now: 6-Mos Unlimited Sterling Hgts. $399

* Purchase online or in-studio between Nov. 1-Dec. 10, 2021. Activates on date of purchase or upon expiration of your existing Unlimited package (must activate no later than Dec. 31, 2021). Unlimited passes are valid for all in-person, in-studio Yoga, Meditation and Breathwork classes on the regular class schedule (does not include online live stream, workshops, special events or Facebook video library). Unlimited Yoga passes must be purchased separately for either studio location and do not transfer. Cannot be combined with any other offers or discounts. 

Two FREE Yoga Classes! 

with Purchase of A Jade or Manduka Yoga Mat

Nov. 26 thru Dec. 15

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Purchase Anytime thru Dec. 15

at UpDog Rochester Boutique

Offer valid on any Jade or Manduka brand Yoga mats purchased at regular price from available in-studio stock only. Two free Yoga classes can be placed on your choice of your or your recipient's UpDog account. Two free Yoga classes can be used for any in-studio classes on the regular class schedule and never expire (excludes workshops and special events).  Cannot combine with any other offers or discounts. 

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

Holiday Happenings

UpDog & Rochester Area Neighborhood House

Holiday Giving Tree 

thru December 6 in Rochester

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Help Provide A Happy Holiday For A Local Child In Need 

Click To Select Gift Tag Online
Download Holiday Giving Tree Flyer

Online Gift Tag Selection: Anytime NOW thru Dec

In-Studio Gift Tag Pick-up/Gift Drop-Off: Anytime during regular studio hours thru Dec. 6

Location: Rochester

Once again this holiday season, UpDog Yoga has joined with Rochester Area Neighborhood House (RANH) to help local families in their time of need.  Please consider purchasing a gift from our “Giving Tree” and help families by providing a little something extra during the holiday season.

We have “Wish Tags” on our Giving Tree located in the lobby of UpDog’s Wellness Union (across the hall from the Studio).  If you prefer, you may also participate online by visiting the Giving Tree direct link to make a gift selection and then bring your unwrapped gift to the UpDog front desk by Dec. 6th: 

Click To Select Gift Tag Online

Step 1) Select a Wish Tag from the UpDog Giving Tree in-studio (or visit the online Giving Tree link)

Step 2) Purchase the items listed on your Wish Tag (new items only)

Step 3) Tape or tie your Wish Tag to your purchased gift(s) and return them unwrapped to the UpDog Front Desk by 12/6. 

UpDog Teacher Trainers will deliver all collected gifts to RANH for wrapping and distribution.  


Please Bring Your Unwrapped Gifts To UpDog

No Later Than December 6th

Thank You UpDog Community For Your Generous Support – Namaste!

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UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


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
  • Individualized Yoga Therapy
  • Workshops
  • Energy Healing Therapy
  • 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.

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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Intro To Yoga Series

Beginners Intro To Yoga Series 

4-Week Series on Mondays

Beginning January 10 in Rochester


Learn The Basics Of Breath, Posture & Awareness

Download Flyer

4-Week Series on Mondays in January: 1/10, 1/17, 1/24, 1/31


$99 per person (includes all 4 weekly sessions, use of props and weekly handouts)

Location: Rochester

Beginning Yogis:  This is a great introduction if you’re at all apprehensive about taking your first Yoga class, as you’ll be in the company of other first time yogis, just like you!  No pressure as we have fun learning and exploring basic postures, breathing technique and building your confidence - YOU CAN DO THIS!  

Or perhaps you’ve already taken some classes and would like to spend more quality time learning the basics and how to move safely and smoothly from pose to pose as the foundation of any practice.

Tina will walk you through the essentials to begin, or strengthen, your Yoga experience so that you can feel comfortable and confident in your body and in your practice:

  • Pranayama Breathing: What it is and how to use the technique properly
  • Foundational Postures:  Proper positioning and alignment for basic postures as the foundation of any Yoga practice
  • Putting It All Together: How to move safely from pose to pose with the use of props, patience, awareness and grace

You will receive one-on-one attention and leave this workshop feeling strong and energized for your next class! 

Yoga Teacher Training

Spring RYT200 Yoga Teacher Training


Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Spring!

Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download Spring RYT200 Training Flyer
Download Spring 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!


Spring 2022 Yoga Teacher Training begins March 6, 2022 and takes place one day per week on Sundays, March 6 through June 12, 2022. Save $100 off tuition with early enrollment prior to January 15, 2022 and receive FREE Unlimited Yoga classes from the day you sign-up!


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 January 15, 2022
  • Save $200 with tuition paid in full prior to January 31, 2022
  • 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 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:



Submit RYT200 Inquiry


(note UpDog Rochester or Sterling Hgts. location)

Yoga Nidra

Meditative Therapy

Friday, December 3 in Rochester


with Certified Yoga Therapist Yvonne Clark (C-IAYT)  

Download Flyer

Friday, December 3


$25 per person ($30 door)

Location: Rochester

Yoga Nidra, or Yogic sleep as it is commonly known, is a state of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self-exploration. It is both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain.  

One hour of Yoga Nidra promotes deep physical, emotional and mental rest and relaxation, leaving you with a sense of wholeness, that is as restful as several hours of sleep.


Yoga Nidra is a practice that’s easy to follow and everyone of all ages can do.  Bring your Yoga mat and set-up a cozy spot with a blanket, pillow and cushions or bolsters from our practice room (or bring your own props), lay down on the floor in savasana (corpse pose) and follow Yvonne’s voice as she guides you.


The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual.  The stages of body scan and breath awareness calm the nervous system, leading to less stress and better health.

Yoga instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

Usui Holy Fire Reiki I & II Attunement & Certification Training

Friday, December 3 & Saturday, December 4 In Rochester

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Pre-Register for Reiki Level I
Pre-Register for Reiki Level II
Pre-Register for both Reiki Level I & II Combo - Save $50!
Download Flyer

Reiki Level I:

Friday, December 3


$175 per person

Reiki Level II:

Saturday, December 4


$225 per person

Register for BOTH Reiki I & Reiki II for Only $350 (save $50)! 

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.


Reiki Master, Peggy Klauer, will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach the guidelines for a healing energy practice. You will learn application and hands-on practice of symbols, chakra balancing and working with natural healing energy.


Peggy received Holy Fire Reiki Master certification from William Lee Rand, founder of the International Center for Reiki Training. Upon completion of the course you will receive a signed certificate of completion of your Usui Holy Fire Reiki I and/or II certification.


Attend one or both Reiki I or Reiki II sessions depending upon your current Reiki experience. Reiki Level I is a beginner class open to all. However, you must be certified at Reiki Level I to attend the Reiki II session. 


If not already Reiki certified, we highly recommend attending both sessions consecutively to continue the flow of the higher vibration and to optimize the healing energy you receive in each class.  

Space is limited and pre-registration required

Taming The Monkey Mind Meditation Techniques

Friday, December 10 in Rochester

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Download Flyer

Friday, December 10


$25 per person ($30 door)

Location: Rochester

There are so many benefits to practicing meditation, like reducing stress, lowering blood pressure, promoting mental clarity, and connecting to our deep inner truth. Yet when we sit to meditate the chatty mind can consolidate its grip on our attention. 

Using our senses can give us a readily accessible place to rest our attention, which in turn can help that monkey mind calm down, sometimes into stillness.

In this workshop we will cultivate sensory awareness as we practice Yoga asana (postures), Pranayama (long breathing), and Meditation. The posture practice will be Basic level. Chairs and cushions will be available for seated practices.

Yoga instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

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Tracy Flynn has advanced Yoga Teacher Training (C-IAYT, E-RYT® 500) and has been practicing Yoga Therapy for 10 years.  She has helped many people manage their stress and reduce the frequency and symptoms of their anxiety.  She also helps people improve wellness by reducing structural imbalances and managing chronic illnesses.  She provides individual Yoga Therapy sessions at UpDog and is the Yoga Therapist on staff at Doctors for Kids in Rochester Hills.

Thai Yoga Massage Techniques Training

Saturday, December 11 in Rochester


An Introduction To Basic Techniques For Layman & Yoga Instructors 

Download Flyer

Saturday, December 11


$60 per person ($70 door)

Location: Rochester

Certified Thai Yoga Massage Therapists, Tina and Bob, provide an introduction to basic techniques of the healing art of Thai Yoga Massage (TYM).  TYM is an ancient healing therapy combining assisted yoga postures and touch technique to promote deep relaxation, improve circulation, boost the immune system, and balance body energy to facilitate mind-body integration and enhance one's sense of alignment, posture and health.


TYM is often referred to as “lazy man’s Yoga” because the practitioner gently maneuvers and supports the client’s body at all times into a sequence of restorative postures while applying therapeutic touch with Metta (loving kindness).  These techniques help relieve the body of years of tension and stress by opening tight joints, lengthening muscles and providing a deep sense of well-being.

This one-day workshop is suitable for Yoga Practitioners, Yoga Instructors or ANYONE interested in learning a dynamic form of bodywork to integrate into your professional or personal practice. You will learn a sequence of assisted Yoga poses, stress relieving stretches, rhythmic deep tissue massage, acupressure, and the art of giving and receiving through metta.


Bring your yoga mat and props are provided for use during the workshop.  

Yoga instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

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Intro To Mediumship & Intuitive Development

Friday, December 17 in Rochester


Expand Your Senses, Boost Your Intuition!  

Download Flyer

Friday, December 17


$35 per person ($40 door)

Location: Rochester

Intuitive Medium, Caroline de Bergevin, presents the first in a series of 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 already be aware of, or have ever set an intention to fully explore. Caroline will help you recognize and further refine your own spiritual gifts to connect with your higher self for greater peace of mind and purpose.

Caroline will teach the following skills, plus share her own experiences of spiritual awakening and provide consult, mentorship and open sharing among the group:

  • Common experiences of a spiritual awakening
  • How to relate to others and the world around you as an empath
  • Understanding the difference between a “psychic” and a “medium”
  • The 6 different Clair Sences and which resonates with you
  • Psychometry 101
  • Recognizing synchronicities
  • Developing a relationship with your Guides

Ashtanga Yoga Explained

Saturday, December 18 in Rochester


Workshop with Natalie Mitoraj (E-RYT500) and Samantha Piro (RYT200)

Download Flyer

Saturday, December 18


$25 per person ($30 door)

Location: Rochester

Ashtanga is a style of Yoga developed in the 20th century which originated from a system of Hatha Yoga described in the ancient text, the Yoga Korunta. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence. This noble practice is the foundation of many styles of modern Yoga practiced today a dynamic form of Hatha Yoga with a fixed order of postures, while also rooted in Vinyasa Yoga and its flowing movements and focus on energy and breath.


Because Ashtanga provides specific and structured movements using breath awareness, you’re able to clearly see your improvements and progress over time as you build physical strength, flexibility, balance and stamina. Ashtanga primary sequences start with the kinds of movements and poses that are suited for beginners, while progressing to advanced standing and seated postures with series of locks and binds to continually grow your practice for even the most advanced of yogis.


In this workshop, Natalie overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. Natalie will perform the Ashtanga opening chant in Sanskrit and Sam will then move through the Ashtanga Primary Series, breaking down how to do each pose with proper alignment. Modifications for each pose will be included and Natalie will offer physical adjustments during class, making Ashtanga accessible for everyone! 

You will learn:

  • Ujjayi Pranayama breathing technique
  • Importance of Flow and Gaze
  • Detailed breakdown of Ashtanga standing and some seated postures with proper alignment
  • Modifications for poses
  • Exploring the Bandhas energy locks

Yoga instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

Natalie is an experienced Ashtanga Yoga practitioner and instructor of over 20 years (E-RYT500) who has studied Ashtanga Mysore in various ashrams in India. Sam is an RYT200 instructor specializing in Ashtanga Short Form. 

Full Moon Drum Circle & Meditation

Sunday, December 19 in Rochester

Download Flyer

Sunday, December 19


$15 per person ($20 door)

Location: Rochester

Celebrate the December Full Moon with a powerful, creative drumming and meditation session led by Chuck McNabb, gifted Medium. Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.  The drum circle embraces people of all ages and no prior drumming or meditation experience is necessary. 

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. 

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.

Five Tibetan Rites

Friday, January 7 in Rochester


Learn The Ancient Secrets Of The Fountain Of Youth!

Download Flyer

Friday, January 7


$20 per person ($25 door)

Location: Rochester

The Five Tibetan Rites are a yogic system of simple, yet incredibly energizing exercises that are said to have originated deep in the Himalayas 2,500 years ago and are still practiced as a daily ritual by many today.  Also known as the “Five Rites of Rejuvenation,” these asanas (postures) take only a few minutes to perform, but can dramatically increase physical strength and suppleness, as well as mental acuity.


New students to experienced yogis alike will enjoy learning the incredible power of these five simple postures – and discover a natural, powerful method for daily rejuvenation and growth!

  • Rejuvenates the body
  • Improves digestion
  • Prevents bone loss
  • Reduces back pain
  • Improves eyesight

The postures help focus energy on each of the seven primary chakra energy centers in our bodies, working to quickly open and spin the chakras, removing bad karmic seeds and replacing them with vitality and positive energy.  Done each day, the Rites are said to have amazing rejuvenation powers, perhaps even leading the practitioner to find his or her own Fountain of Youth!

Yoga instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

Healing Sound Frequency & Meditation

Friday, January 21 in Rochester


with Vibroacoustic Sound Healer Yvonne Clark

Download Flyer

Friday, January 21


$25 per person ($30 door)

Location: Rochester

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

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)

Shamanic Rites

Of The Munay-Ki

Saturday, April 23 & June 4 in Rochester


Illuminate Your Spirit & Open Your Heart! 

Download Flyer

Two-Part Series: Saturday, April 23 & June 4


$90 per person (includes both April & June 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 23 and June 4 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


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!

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 physical therapist graduate 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 has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and 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!

Download Flyer

Weekly Saturdays


  • 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

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.


Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester


No Experience Required - Everyone Welcome!

Download Meditation Flyer

Weekly Wednesdays


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.


  • $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:



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


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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga!

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


Crystal Jewelry

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


Smudging Supplies

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


Singing Bowls

Hand-made and machined brass singing bowls



Variety of crystal and metal Pendulum styles


Tarot & Oracle Cards

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


Crystal Lamps & Candle Holders

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



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


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


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.

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: 



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
Sterling Hgts. ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule
Download Sterling Hgts. ONLINE Live Stream Schedule

UpDog From Home Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga
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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

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


Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...


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