February 2023 Newsletter

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 2023 Yoga Teacher Training begins March 5 and takes place once per week on Sundays, March 5 through June 11, 2023.

Save $200 With Full Tuition Payment By February 1st And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru June 11, 2023!

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, Yin and Chair Yoga 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 22 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 $200 with tuition paid in full prior to February 1, 2023
• 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:

[email protected]

248-608-6668

Beginners Intro To Yoga

4-Week Series on Mondays: 2/6, 2/13, 2/20, 2/27

6:30PM-7:30PM

$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.

Kim 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

Classes meet once per week for 4 weeks on Mondays at 6:30-7:30PM.

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

Yoga Therapy For Better Bones

4-Week Series on Wednesdays: 3/15, 3/22, 3/29, 4/6

1:30PM-2:30PM

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

Pre-registration required

Location: Rochester

As we age our bones naturally lose density, and over 44 million Americans have low bone mass. This can put us at greater risk of fractures, some we can recover from and some that can be much more serious. 

Whether you have osteoporosis, osteopenia or just want to keep your bones strong there is an approach to practicing Yoga that has been shown to safely build bone mass by Loren Fishman, MD who has been studying Yoga and bone strength for over 10 years (Yi-Hsueh Lu et al., “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss,” Topics in Geriatric Rehabilitation, 2016 Apr; 32(2): 81–87). 

In this workshop we will learn some facts about bone health and learn the poses used in this research and the methods for optimizing them for increasing bone density. We will learn the three levels of practice for each pose: one for people with osteoporosis, one for people with osteopenia and one for prevention. 

Classes meet once per week for 4 weeks on Wednesdays at 1:30-2:30PM. Class size will be limited to make sure each person is approaching the practice to their best advantage.

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.

Friday, January 27

7:30-9:00PM

$25 per person ($30 door)

Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to learn about the source of our longevity and vibrant health. Experience the power of introspective practices for energy and endurance this Winter.

This 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:  A brief introduction to Traditional Chinese Medicine concepts to provide context for our practice

• Yin & Yang Theory
• The Five Elements
• Meridians and Key Acupressure Points associated with Winter
• A Yoga Practice focusing on the Winter Meridians that incorporates breath, flow Restorative/Yin, Acupressure and Meditation

Learn how to utilize your Yoga practice to recharge this Winter and prepare for the growth of Spring! 

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

Two-Part Series: Saturday, January 28 & March 4

12:00PM-5:00PM

$90 per person (includes both January & March 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 Jan. 28 and March 4 sessions and all workshop materials, including an online video and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants

Friday, February 3

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

This workshop is designed to release tension in the upper body, improve mobility, and balance muscular asymmetry by using adapted Yoga postures, breathing practices and sound.

We will also explore how posture affects the upper body and how the ancient teachings on the chakras relate to these areas of the body. 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 [email protected] or 248-334-7381. 

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). She helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. She provides individual Yoga Therapy sessions at UpDog.

Friday, February 3

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 Reiki Master Marjorie in a guided meditation as she sends Reiki healing around the circle. You will leave feeling peaceful and empowered!

Saturday, February 4

1:30-3:30PM

$40 per person ($45 door)

Location: Sterling Hgts.

BREATHE Away Stress, Anxiety & Pain! This workshop is for anyone looking to learn how to breathe 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. 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 with 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

Learn how to harness your breath to harness your true potential. Unlock blocked areas of your body and release adrenaline, all through the use of your breath. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

Sunday, February 5

7:30-9:00PM

$15 per person ($20 door)

Location: Rochester

Celebrate the Fuary 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 to hold your spot. Walk-ins always welcome space permitting.

Friday, February 10

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 Exploring Your Clair Senses, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

• Understanding the different types of Clair Senses
• Interactive group exercises for 6 different Clair Senses to identify those that resonate with you
• 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!

Saturday, February 11

1:30PM-3:30PM

$40 per person ($45 door)

Location: Rochester

BREATHE Away Stress, Anxiety & Pain!

This workshop is for anyone looking to learn how to breathe 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. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

Buteyko breathing, simply put, teaches you how to breathe less and this is how you should be breathing all day everyday, but unfortunately many of us do not. This style of breathing is designed to teach you how to breathe more effectively. You control your nervous system by controlling your breath.

Did you know that most people are hyperventilating all day, everyday and this causes and worsens a whole host of issues within the body?  In this class you will learn that slowing your breath down with your focus, you can calmly and coolly encounter stress, remain calm, think more clearly, and recover.  This helps fight chronic disease and symptoms of poor breathing like asthma, bronchitis, pneumonia, anxiety, nausea, muscle knots, Renaud's Syndrome, and a whole host of other issues - all of which can be effectively treated and quickly remedied, simply by changing how you're breathing!

You will learn optimal breathing mechanics and basic breathing principles: 

• Why deep nose breathing is the only way to breathe 
• What a deep breath really means

This absolute beginner level workshop is appropriate for everyone of all capabilities. Gentle easy breathing throughout with focus and direction. We will incorporate how to use this breathing style with some gentle, bolstered restorative Yoga postures as well, concentrating on slow, deep breathing to facilitate relaxation and melt tension.

You are in charge of your nervous system, and you can make lasting change just by breathing a little differently. You've made it through every stressful situation in your life thus far, now learn how to recover from stress more quickly and easily to just go about your day! 

Friday, February 17

7:30PM-9:00PM

$25 per person ($30 door)

Location: Rochester

Are you seeking to bring balance into your busy life, a moment of peace in a busy world, or perhaps just a path to a calmer mind and body?  Modern life is full of demands and deadlines and, for many of us, feeling stressed has become a way of life. While stress can be a great motivator and help us perform well under pressure, it can become overwhelming and begin to affect our health, relationships and quality of life. 

Taking time out each day to relax and renew is essential to living well. The antidote to stress is deep relaxation – a state in which there is no movement, no effort, and the brain is quiet. The balance, presence and healing you seek can take root in a restorative yoga practice. The simple act of “active relaxation” can help move you into deep rest.

Join us for this empowering 90-minute practice to help access your body’s natural ability to restore itself from stress. Bring your finest instruments; your body, your breath, and your mind and take the first step toward a truly restorative mind-body experience.

Carole Pompa is an E-RYT500 Yoga instructor of 13 years and certified in Restorative Yoga

Friday, February 24

7:30PM-8:45PM

$25 per person ($30 door)

Location: Roche

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

Friday, March 3

7:30PM-9:00PM

$40 per person ($45 door)

Location: Sterling Hgts.

Tummo, which literally means inner fire, is an ancient meditation technique. Tummo is a combination of breathing and visualization techniques used to enter a deep state of meditation that increases a person's inner heat. Tummo breathing helps treat stress-related conditions, including high blood pressure, depression, insomnia, anxiety and improves respiratory health.

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 deep sleep.

In combining both Tummo Breathing and Yoga Nidra healing modalities, 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. Tummo breathing deeply activates and sensitizes the nervous system and Yoga Nidra allows you to deeply focus on your entire being. The stages of body scan and breath awareness calm the nervous system, leading to less stress and overall better health. 

These restorative practices are easy to follow and no experience is necessary – Everyone Welcome!

All props are provided or please bring your own blanket or yoga mat, pillow and/or bolster if desired.

Friday, March 10

7:30PM-9:00PM

$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 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)

Saturday, March 11

1:30-3:30PM

$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.

In this Part 1 Ashtanga Standing Series Workshop, Samantha 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. She will perform the Ashtanga opening/closing chants in Sanskrit and move through the standing postures portion of the Ashtanga Primary Series, breaking down how to do each pose with proper alignment. Modifications for each pose will be included making Ashtanga accessible for everyone! 

You will learn:

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

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.

Note: Part 2 Ashtanga Seated Series complement to this Part 1 Standing Series workshop is also being offered on April 1 and everyone is welcome to either/both.

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

Saturday, March 18

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 Available April 29! - See Below  



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

Friday, March 24

7:30-9:000PM

$25 per person ($30 door)

Location: Rochester

Instructor Tina Pautz will help you lose any aversion to inversions with this hands-on workshop designed to teach you how to move into various inverted Yoga postures safely.  Tina will guide you through the basics of proper set-up, technique and  alignment for a series of arm balancing and inverted postures, and she’ll work with you to help you get into position.  

We’ll start with some “warm-up” asana to prepare the upper body (shoulders and arms) for these challenging, fun postures, then workshop numerous tips and techniques designed to help you float  – from downdog to head stand to hand stand, to crow, to side crane and more!  

This is a great opportunity to learn something new to expand and explore your Yoga practice with the safety of a spotter.  Plus inverted postures are wonderful for your heart health.  

No prior experience is necessary, however, a strong desire to learn and practice seeing the world “upside down” is a definite plus! 

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

Space is limited to ensure one-on-one assistance for each participant, so be sure to sign-up in advance.

Saturday, March 25

12:00-6:00PM

$125 per person

Location: Rochester

Most of us feel something is missing in our lives at one time or another. Either that, or we simply do not feel we are truly in our lives. In Shamanism, the overwhelming focus, then, turns to soul loss.  When we undergo trauma, major trauma or minor trauma, our soul can split and part of us can leave.  We experience this as a loss of energy and power, with all its attending manifestations: depression, addiction, feelings of isolation and aloneness, general lack of energy and enthusiasm, and/or the resulting physical manifestations of a variety of autoimmune disorders.  

In indigenous societies, the Shaman is then tasked with journeying into the spirit world to retrieve those lost soul pieces. In this one-day intensive workshop, Shaman Joe performs a soul retrieval while also teaching you how to do this work for yourself. 

You will learn:  

• How to retrieve those lost soul pieces
• Once realized and retrieved, how to nurture them and keep them to bring us back fully into our lives
• How to help make us whole again so that we may move forward in loving harmony

Join us for a sacred ceremony where we will walk together to reclaim our lost soul fragments, supporting each other to embody our originality and call back our power, allowing ourselves to be truly seen and held in who we are. Heal your soul and life takes on new meaning. Connecting on a soul level is part of the miracle of our Earthwalk.

 

Space is very limited to allow both group and one-on-one attention to perform, process and heal as part of the personal soul retrieval work each participant will experience.

Saturday, March 25

1:30-2:30PM

$25 per person ($30 door)  All proceeds donated to Leader Dogs for the Blind

Location: Rochester

Future Leader Dog puppies will be at UpDog Yoga studio to greet you with wagging tails for a special Basic Yoga Class.  Leader Dog puppy raisers  accompanied by their dogs will join us in the practice room during class and everyone will have an opportunity to pet and interact with the dogs after class.  All ages 5 and up welcome!    

Animals, and especially man’s best friend, evoke a sense of calmness and reduce stress and anxiety in people.  The gentle nature of dogs can lift our mood, make us smile and laugh, while also offering unconditional kindness and friendship.  What a beautiful experience to feel their calming presence as you practice your asanas.   

This is a wonderful opportunity to show your support for the great work Leader Dogs for the Blind provides in our local Rochester community and nationwide, while also showing the love for these adorable puppies in training who will eventually help others in need as dedicated service dogs.  

Check out the Puppy Love Yoga Video!

Friday, March 31

7:30-9:00PM

$30 per person ($30 door)

Location: Rochester

Pranayama means long breathing. It is the ancient science of breath from the Yoga tradition and is used to improve health and wellbeing, calm turbulent mental and emotional states and delve into deeper connection with ourselves and the field of our spiritual support.  It is the bridge between Yoga postures and Meditation.



In this workshop we will explore ratio (how long the parts of the breath are) and several pranayama techniques. We will also touch on the art of application – why one ratio over another, and what the techniques are used for.  While we will be seated most of the time, we will periodically practice easy Yoga postures to keep the body comfortable. Chairs and cushions will be provided.

Tracy has been practicing Yoga (which includes postures, pranayama and meditation) for over 30 years. She holds the highest certifications as a Yoga instructor and internationally certified yoga therapist (ERYT 500, C-IAYT). She provides individual Yoga Therapy sessions at UpDog Yoga, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. 

Saturday, April 1

1:30-3:30PM

$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.

In this Part 2 Ashtanga Seated Series Workshop, Samantha 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. She will perform the Ashtanga opening/closing chants in Sanskrit, a short Sun Salutations A & B warm-up and then focus primarily on the seated postures portion of the Ashtanga Primary Series, breaking down how to do each pose and variations. Modifications for each pose will be included making Ashtanga accessible for everyone! 

You will learn:

• Ujjayi Pranayama breathing technique
• Importance of Flow and Gaze
• Detailed breakdown of Ashtanga seated postures with binds, variations and proper alignment
• Modifications for poses

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.

Note: Part 1 Ashtanga Standing Series complement to this Part 2 Seated Series workshop is also being offered on March 11, however, it is not necessary to attend Part 1 in order to attend Part 2 - everyone is welcome to either/both.

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

Friday, April 14

7:30-9:30PM

$25 per person ($30 door)

Location: Rochester

Spiritual Intuitive, Chuck McNabb, leads a guided meditation and discussion to help you learn to identify and connect with your Spirit Guides, Animal Totems, Angels & Ascended Masters.

Everyone has Guides and Animal Totems that walk with us in spirit during our lifetime, teaching and guiding us, and in some cases protecting us.  Your higher self helps select these guides and they're responsible for helping us fulfill the spiritual contract we make with ourselves. 

Our main spirit guide stays with us throughout our entire life, while other guides and animal spirits may enter, change and exit during certain points in our life experiences.  We can connect with them in meditation to provide guidance, and we may often see signs in nature of our guides and their messages.

Chuck helps you to attune to and identify what guides you have around you currently, how they relate to you in helping you on your life’s journey, and how you can begin to connect with them through meditation and other techniques.

Friday, April 21

7:30-9:30PM

$55 per person ($60 door)

Location: Rochester

Chakras are our internal power centers that move energy in and out of our bodies.  Each of our seven chakras running along the spine, from the tailbone to the crown of the head, plays a role in creating 

This workshop led by Marjorie Lacovic and Jill Rocker will create a space to heal and release on spiritual, emotional and physical levels by providing education and awareness of the chakras combined with guided meditation and chanting to open each energy center.  You will learn how to use a pendulum to see which chakras in your body are open or closed. 

Marjorie and Jill will set a sacred space and perform Reiki energy healing, intuitive insight and guidance to assist you in releasing and healing.  You will learn how to set your intentions to maintain this balance.   

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

Marjorie is a Reiki Master & Spiritual Intuitive.  Jill Is a Reiki Master, Full Mesa Shaman &  E-RYT200 Yoga Instructor

Saturday, April 22

1:30PM-3:30PM

$35 per person ($40 door)

Location: Rochester

Join “Mala Man Mike” for a fun afternoon of Mala Making! Malas have been used by men and women in Yoga, meditation and prayer for centuries and as jewelry in modern times. Malas can be made from gemstones that match the intention of your practice, and often serve as a reminder of affirmations.  Mala making is fun, creative, relaxing and creating them can be a meditative experience in and of itself! 

Mike will explain the use and benefits of malas as a meditation aid and how to select and use a mantra with your mala. He’ll teach you how to hand-make and string your mala from the beads you select - to personalize it with your very own style.

A wide selection of mala beads, tassles and charms will be provided for you to choose from in creating your mala, and you can also bring in any beads or other personal trinkets you’d like to include in your mala. Once you’ve selected your items, Mala Mike is a pro at helping you size and string your mala to fit. He’ll also teach you proper mala use, care and repair.

We’ll conclude with a brief meditation using your newly made mala that you’ll then take home with you to use and enjoy for years to come! 

Saturday, April 29

12:00PM-5:00PM

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

Save $50 if you also attended Heather's 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.



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

Saturday, April 29

3:00PM-5:00PM

$40 per person ($45 door)

Location: Rochester

BREATHE DEEP! To Release Stress, Anxiety & Pain

This more advanced workshop* harnesses the stress response, DMT and adrenaline that is released from Tummo/Wim Hof breathing, in a very natural, safe and healthy way, to create and manifest a psychedelic experience. It is suitable for those familiar with breathwork techniques as well as beginners looking to make breakthroughs in their journey to unlock body and mind. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

This session is designed to help you explore body and mind, examine and work with trauma and blockages and feel intense euphoria with the release of adrenaline - all with the natural, healthy response of reducing inflammation, increasing circulation, reducing stress response, and enhancing latent abilities and your perspective.

Dr. Brian will guide you on this process to help facilitate your breath and meditative practices, including: the feelings you experience, how to manifest more, and how to remain calm.  You may laugh, cry, yell, or even fall asleep as your body and mind achieves a deep level of release, simply by breathing!  You will be able to release DMT which allows your body to relax, accept, and grow. You will confront, relax, and work through physical and emotional stress, and anywhere else your body and mind take you on this journey.  The experience will be profoundly different and impactul for each person.

Come together in this nourishing, small group environment, join in the energy of the space, and learn to dig deep into mind and body to learn more about yourself and the world around you.  Leaving this class you will feel refreshed, like you've achieved a deep release. Euphoria, visions, shapes, colors, feelings, emotions, bodily sensations, and any number of things are possible.  All with the power of your own breath!  

Saturday, May 6

1:30PM-3:30PM

$60 per person ($70 door)

Location: Rochester

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

Friday, May 19

7:30PM-9:00PM

$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

 

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

8:45-9:45AM Weekly Thursdays In Rochester

7:30-8:30PM Weekly Thursdays In Sterling Hgts

Regular Class Rates Apply:

• FREE to all Monthly Unlimited members
• Use your Class Packs
• $20 Single Class drop-in Roch; $17 Single Class drop-in Sterling Hgts.

Location: Rochester & Sterling Hgts.

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. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing. Beginners are always welcome and you can join any of our weekly sessions anytime.

This breathwork class is inspired by various styles of breathwork from the Wim Hof Method and its Tummo style, to the Buteyko method and others, combined with some gentle restorative Yoga and guided meditation. We will focus on varying areas of your body, breath and mind weekly to give you the tools and experience 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 with and gain more control of your body. These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, confidence and endurance - all simply by breathing in a manner that allows you to use your chest, lungs, brain, and entire 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 part of each weekly session.

Learn to breathe more effectively to harness your true potential. Your body responds to the breathing and your intention in very healthy ways. Unlock blocked areas of your body and release adrenaline - all through the use of your breath! 

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

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

No meditation experience necessary - Everyone Welcome!

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.

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.

Meditation chairs, 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



Weekly Fridays

11:00-11:45AM

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

FREE to all Monthly Unlimited members!

Location: Rochester

Join Instructor Carole Pompa for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life! Carole is a certified E-RYT500 Yoga instructor who has been teaching Chair Yoga for over 5 years.   

Chair Yoga is a modified, gentle form of Hatha Yoga that is practiced sitting on a chair, or standing using a chair for support. Almost any traditional Yoga pose or move can be replicated and altered to accommodate Chair Yoga, and it is one of the gentlest forms of Yoga available as it invites you to find mobility in a way that is soft and gentle but also supportive and beneficial.

Chair Yoga is an ideal exercise for people who have difficulty moving through the up and down motions of traditional Yoga because Chair Yoga allows you to stay stabilized. Along with increased range of motion through holding poses on a chair, Carole will also incorporate pranayama breathing and introduce meditation techniques to assist in reducing anxiety and creating spatial awareness.

Chair Yoga really is a great practice for EVERYONE because it deepens flexibility and strengthens personal body awareness. Improved flexibility, relieving chronic pain, cramps and stiffness, and creating a happy mental state are just a few of the benefits Chair Yoga can provide for our bodies to benefit anyone.   

Experienced Yogis who typically practice on a yoga mat may be surprised to find how toning and challenging holding Chair Yoga poses can be, as specific muscle groups are isolated while doing Yoga from a seated position in a chair! 



The mindful, self-care principles you learn in Chair Yoga class can also be easily incorporated in your home or office (or wherever you have a chair) to relieve stress and prevent burnout whenever you need to, no matter where you are. With the amount of time people sit at their desks, in the car, or travel on long flights, Chair Yoga is a convenient way to bring increased circulation and exercise into our daily routines.  

Weekly Saturdays

10:00-11:00AM

• 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

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.



The UpDog Crystal & Metaphysical Shop houses 600 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

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

Pendulums

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

Apparel

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, Blocks, Bolsters, Blankets, Sandbags

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–7:00pm



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

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:

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.