UpdogYogaLogo_BrownVersion.jpg

February 2024 Newsletter

FREE Yoga Weekend

Saturday, January 20 &

Sunday, January 21

* Above classes are free to all. Walk-ins welcome. 

Class rates apply for all other regularly scheduled classes on these days.

Our UpDog graduating class of Fall 2023 Yoga Teacher Trainees will be teaching their final graduation classes in Rochester the weekend of January 20-21 and EVERYONE is invited to attend for FREE. Bring your family and friends and show the love for our newest Yoga instructors! All classes are FREE to all and walk-ins are welcome. 

Pre-Register For Free Classes
Download Free Classes Flyer - Save The Date!

Yoga Teacher Training

Spring RYT200 Yoga Teacher Training

Enroll Now To Save Up To $300 On Tuition & Start FREE Yoga Classes Today!

Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Fall

Click Here For Details!
Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download 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 2024 Yoga Teacher Training begins March 3rd and takes place once per week on Sundays, March 3 -June 9, 2024.


Save $100 With Enrollment By January 20 And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru June 2024!

 

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 23 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:

  • Save $100 with early enrollment by January 20, 2024
  • Save $200 with tuition paid in full by February 1, 2024
  • Affordable payment plans are also available



 INCLUDED with your tuition:

  • FREE Unlimited Yoga Classes at both UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from day you submit your enrollment deposit through duration of the training.
  • FREE or discount Workshops throughout the training
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments
  • FREE Float Tank Therapy session from The Float Institute at our Sterling Hgts. location
  • Discounts on Yoga gear, apparel, metaphysical items and other merchandise from our in-house retail boutique

 

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


Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Submit RYT200 Inquiry
Click For All The Details!
Visit Rochester Pricing For Details
Visit Sterling Hgts. Pricing For Details
Download "5 Yoga Classes For $15" Flyer

Community

Puppy Love Yoga In-Studio

Saturday, January 27 in Rochester

Leader Dogs for the Blind & UpDog Yoga Present:

Puppy Love Basic Yoga at UpDog

All Proceeds Donated To Leader Dogs for the Blind

Pre-Register
Download Flyer

Saturday, Janaury 27

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!

UpDog Yoga & Leader Dogs for the Blind "Puppy Love Yoga" Video

Valentine Date Night

Couples Connection Ceremony

Saturday, February 10 in Rochester

Relax, Restore, Rejoice And Reconnect with The Perfect Valentine's Date Night

Pre-Register
Download Flyer

Saturday, February 10

4:00-7:00PM


$120 per couple (advance registration required)


Location: Rochester

Join the Connection Coaches for a soul-stirring experience and take the leap into a realm of heightened senses, deep connection, and transformative love with your partner. This experience celebrates the art of connection, fostering true intimacy and creating a space for couples to deepen their bond beyond imagination. 


Bring your partner, dress comfortably, and we’ll take care of the rest. Each couple will also receive a special free gift bag to take home.

 

What to expect at our Couples Connection Ceremony? 


Embrace Deep Connection

Our ceremony is designed to nurture the sacred connection between you and your partner. Guided every step of the way through mindful touch, eye-gazing, and heart-opening exercises, you'll experience a profound understanding of each other's desires, dreams, and fears.

 

Embark on a Journey of Love

Experience the power of tantric breathing techniques as you synchronize your energies, creating a harmonious union. Discover new depths of love as you express your desires and intentions, strengthening the foundation of your relationship.


Harmonizing Hearts through Tantra

In the embrace of soft, healing frequencies, allow our sound bath to guide you and your partner. Tantra celebrates the divine union between two souls, and through the power of sound, you'll experience the symphony of your love like never before.



Embrace True Intimacy

Shed layers of inhibition and embrace true intimacy. In a safe and nurturing environment, you'll learn to communicate your needs and desires openly. As you explore our connection practices, you'll cultivate a profound sense of trust, paving the way for deeper emotional and physical intimacy. 


Pre-register early as space is limited.


Connection Coaches, Hunter and Alberto, have a combined 15 years of trauma-informed energy work, ceremonial facilitation, men & women’s empowerment, and relationship coaching. We teach healthy communication and connection practices and somatic exercises to help couples be intentionally intimate in ways that are sustainable.  


Yoga Classroom Series

Beginners Intro To Yoga Series

4-Week Series on Monday Evenings

January 22 - February 12 in Rochester

Learn The Basics Of Breath, Posture & Awareness

Pre-Register
Download Flyer

4-Week Series on Mondays, January 22 - February 12:

1/22, 1/29, 2/5, 2/12

1:30PM-2:30PM


$120 per person (includes all 4 weekly sessions, handouts and use of props)

Pre-registration required


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 on Mondays for 4 weeks at 6:30-7:30PM: 1/22, 1/29, 2/5, 2/12.


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

Yoga Therapy For Better Bones Series

5-Week Series on Sunday Afternoons

January 28 - February 25 in Rochester

with Certified Yoga Therapist Tracy Flynn

Bone Strengthening, Osteoporosis, Osteopenia And Prevention with Certified Yoga Therapist Tracy Flynn

Pre-Register
Download Flyer

5-Week Series on Sundays, January 28 - February 25:

1/28, 2/4, 2/11, 2/18, 2

12:30PM-1:30PM


$125 per person (includes all 5 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 5 weeks on Sundays at 12:30-1:30PM: 1/28, 2/4, 2/11, 2/18, 2/25. 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.

Workshops

(note UpDog Rochester or Sterling Hgts. location)

Ancient Science Of Breath

Friday, January 26 in Rochester

with Certified Yoga Therapist Tracy Flynn (C-IAYT)

Pre-Register
Download Flyer

Friday, January 26

7:30PM-9:00PM


$35 per person ($40 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 the four parts of the breath and how they affect our physiology and moods.  During practice we will lengthen each of these parts of the breath systematically to feel the effects, both by practicing dynamic asanas (postures) and seated pranayama. In addition we will learn and practice the ujjayi technique.  Chairs and cushions will be provided.

 

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

Tracy has been practicing Yoga (which includes asana, 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. 

Shamanic Rites 

Of The Munay-Ki

Saturday, January 27 & March 2 in Rochester

Illuminate Your Spirit And Open Your Heart!

Pre-Register
Download Flyer

Two-Part Series: Saturday, January 27 and March 2

12:00PM-5:00PM


$99 per person (includes both January and 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. 


$99 cost includes attendance at both January 27 and March 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

Full Moon Drum Circle & Meditation

Saturday, January 27 in Rochester

Pre-Register
Download Flyer

Saturday, January 27

7:30-9:00PM


$20 per person ($25 door)


Location: Rochester

Celebrate the January Full Moon with a powerful, creative drumming and meditation session led by Chuck McNabb, gifted Medium. 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.

Restorative Yoga

Friday, February 2 in Rochester

Pre-Register
Download Flyer

Friday, February 2

7:30-9:00PM


$30 per person ($35 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. 


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.


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.  



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

Goddess Circle

Friday, February 9 in Rochester

Goddess Circle.jpg
Pre-Register
Download Flyer

Friday, February 9

7:00-9:00PM


$30 per person ($35 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!


Yoga Therapy For Upper Back, Neck & Shoulders

Friday, February 23 in Rochester

with Certified Yoga Therapist Tracy Flynn (C-IAYT)

Pre-Register
Download Flyer

Friday, February 23

7:30-9:00PM


$35 per person ($40 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 tracyflynn@hotmail.com or 248-334-7381. 


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

Tracy holds the highest certifications as a Yoga instructor and Internationally Certified Yoga Therapist (ERYT 500, C-IAYT). In addition to practicing individual Yoga Therapy at UpDog, she was also on staff at the Institute of Neuromuscular Medicine for 3 years. 


Shamanic Soul Retrieval

Saturday, February 24 in Rochester

A Sacred Shamanic Healing Technique With Shaman Joe Pahl

Pre-Register
Download Flyer

Saturday, February 24

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.

Crystal Bowls Healing Sound Frequency

Friday, March 8 in Rochester

with Vibroacoustic Sound Healer Yvonne Clark

Pre-Register
Download Flyer

Friday, March 8

7:30PM-9:00PM


$30 per person ($35 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 . 


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)



Meet Your Spirit Guides

Saturday, March 9 in Rochester

Pre-Register
Download Flyer

Saturday, March 9

6:00PM-8:00PM


$30 per person ($35 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.


RestoraYin

Friday, March 15 in Rochester

Bliss Out With Massages & Reiki In Yin Poses!

Pre-Register
Download Flyer

Friday, March 15

7:30PM-9:00PM


$35 per person ($40 door)


Location: Rochester

Restorative Yin Yoga poses, Thai Yoga Massage, and Reiki Energy Healing combine for UpDog’s amazing RestoraYin© Yoga Experience. Much copied, but never duplicated, there’s no bliss like UpDog RestoraYin bliss

 

This revitalizing form of bodywork is a wonderful way to relax, restore and renew to promote energy balancing. You’ll enjoy:

  • A full Yin Class with emphasis on restorative postures
  • Massages from a team of certified Massage therapists
  • Reiki energy healing therapy


Restorative poses help us learn to relax and rest deeply and completely which benefits all organ systems within the body. Results typically include a deep release of blocked energy in body and mind. These soothing and well-supported poses offer us the opportunity to linger quietly for a few moments and savor the simple sweetness of life, leaving us feeling nourished and well rested.


Pre-register early as space is limited to ensure ample massage time for all participants. 


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


Ashtanga Yoga Explained: Pt. 1 Standing Postures

Saturday, March 16 in Rochester

Part 1 Standing Series with Samantha Piro

Pre-Register
Download Flyer

Sday, March 16

1:30PM-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 March 23 and everyone is welcome to either/both.


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



Yoga Therapy For Stress & Anxiety

Friday, March 22 in Rochester

with Certified Yoga Therapist Tracy Flynn (C-IAYT)

Pre-Register
Download Flyer

Friday, March 22

7:30PM-9:00PM


$35 per person ($40 door)


Location: Rochester

There are so many effective strategies from the yoga tradition for managing stress and reducing the symptoms of anxiety.  In this session we will primarily focus on activating the parasympathetic response with simple breath strategies, coordinating breath and movement and relaxation techniques. You may want to bring a notebook and a pen for some guided self reflections and for noting practices you might want to do at home.

 

There are no prerequisites for attending this workshop and all Yoga experience levels are welcome, including beginners.


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



As a Yoga Therapist, Tracy helps 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 Yoga and is the Yoga Therapist on staff at Doctors for Kids in Rochester Hills.

Ashtanga Yoga Explained: Pt. 2 Seated Postures

Part 2 Seated Series with Samantha Piro

Pre-Register
Download Flyer

Saturday, March 23

1:30PM-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 16, 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



Yoga For The Spring Meridians

Friday, April 5 in Rochester

Learn How To Use Your Yoga Practice For The Changing Seasons

Pre-Register
Download Flyer

Friday, April 5

7:30PM-9:00PM


$25 per person ($30 door)


Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to learn about a source of power that manifests in the Spring. Envision your growth and development in this season of new beginnings and harness the determination to pursue your potential.

 

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 Spring
  • A Yoga practice focusing on the Spring meridians that incorporates Breath, Flow, Yin, Acupressure and Meditation


Learn how to utilize your Yoga practice to rejuvenate this Spring and grasp the new energy that surrounds you!



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

Usui Reiki Level I Training & Certification

Saturday, April 6 in Rochester

Pre-Register
Download Flyer

Saturday, April 6

12:00-3:00PM


$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 May 4 - See Below  



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

Chakra Balancing & Intuitive Energy Healing

Friday, April 12 in Rochester

Learn To Open & Balance The Seven Chakra Energy Centers

Pre-Register
Download Flyer

Friday, April 12

7:30PM-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

Mala Making

Saturday, April 13 in Rochester

Pre-Register
Download Flyer

Saturday, April 13

1:30PM-3:30PM


$40 per person ($45 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! 



Intro To Inversions & Arm Balancing

Friday, April 19 in Rochester

Always Wanted To Try That Hand Stand or Head Stand, But Not Quite Sure How To Get There… And Stay There?

Pre-Register
Download Flyer

Friday, April 19

7:30PM-9:00PM


$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 assistance for each participant, so be sure to sign-up in advance.

Yoga Nidra Meditative Therapy

Friday, April 26 in Rochester

with Certified Yoga Therapist Yvonne Clark

Pre-Register
Download Flyer

Friday, April 26

7:30PM-8:45PM


$30 per person ($35 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 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



Yoga Therapy & Sound Healing For Energetic Cleansing

Friday, May 3 in Rochester

Experience A Deep Chakra Cleanse With Movement & Sound

Pre-Register
Download Flyer

Friday, May 3

7:30PM-8:45PM


$35 per person ($40 door)


Location: Rochester

Join Certified Yoga Therapist (C-IAYT) and Vibroacoustic Sound Healer Yvonne Clark for a Gentle Yoga class focused on a specific sequence of therapeutic Yoga poses, combined with crystal sound healing bowls tuned to individual chakras, to clear out the body both physically and energetically and re-align to our natural well being. 


Our bodies are naturally healthy, and we are connected to a source of infinite energy and feelings of wellness and strength. In this deeply therapeutic workshop, we will learn how to clear out the physical, mental, emotional and energy body of tension, stress and toxins to heal and rejuvenate to our balanced state.


This mindful Yoga therapy approach focuses on six key movements of the spine, using gentle yoga poses and stretching linked with breath to eliminate blockages and release any harmful stress and tension being harbored in the body and mind. Sound healing performed on specific chakras thruout the practice intensifies the cleanse. Once any blockages are released, pranic energy is awakened at the base of the spine and nervous system.   


The art of self care is approached from a therapeutic standpoint as Yvonne safely guides you into a gentle yoga session for an overall, profoundly mindful experience for achieving deep relaxation. No prior experience necessary - beginners and seasoned yogis alike are all welcome!


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


Yvonne has 15 years experience as a Certified Yoga Therapist (C-IAYT, E-RYT500), Vibroacoustic Sound Healer, and Yoga Alliance Continuing Education Provider (YACEP)

Usui Reiki Level II/Master Training & Certification

Saturday, May 4 in Rochester

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

Pre-Register
Download Flyer

Saturday, May 4

12:00-5:00PM


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

Save $50 if you attended Heather's Reiki I at UpDog


Location: Rochester

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 Reiki Master, Shaman and Pranic Healer who has been practicing energy work for over 15 years.

Thai Yoga Massage Techniques Training

Saturday, May 11 in Rochester

Pre-Register
Download Flyer

Saturday, May 11

1:30PM-3:30PM


$65 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

Yin With Props For Myofascial Release

Friday, May 31 in Rochester

Pre-Register
Download Flyer

Friday, May 31

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 



Meditation

Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester

Meditation1.jpg

No Experience Required - Everyone Welcome!

Pre-Register 
Download Meditation Flyer

Weekly Wednesdays

7:00-8:00PM


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

FREE to all Monthly Unlimited members!


Location: Rochester

Purchase Single Meditation Class $5 

Join us for a relaxing, evening meditation as we gather as a group to create balance at the mid-point of each week. 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



Chair Yoga

Weekly Chair Yoga Class

Fridays 11AM In Rochester

No Experience Required - Everyone Welcome!

Pre-Register 
Download Chair Yoga Flyer

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

Purchase Single Chair Yoga Class $5 

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.  


Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

Kids Yoga2.jpg

Children All Ages 4 and Up Welcome!

Pre-Register 
Download Flyer

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

Purchase Kid's Single Class $15
Purchase Kid's 5-Class Pack $55
child-meditating.jpg


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.



Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

Tracy New Pic.jpg

Now More Than Ever Is The Time For Self Care! 


Private Yoga Therapy one-on-one Yoga sessions are tailored to your individualized interests, physical needs or limitations. 


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


Whether you're rehabbing from a physical injury, have limited mobility for any reason, or simply prefer a more personalized one-on-one experience for your Yoga practice, Yoga Therapy is a great place to start! 


  • Beginners who have never tried Yoga or may feel overwhelmed by a group classroom experience often find these individual sessions a great way to get started. 
  • You'll receive individualized attention that builds strength and confidence to continue with an eventual at-home and/or in-studio practice. 


Yoga Therapy sessions include a personalized consultation and assessment which incorporates a goal plan and timeline.

 

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


Yoga Therapy includes not only the physical Yoga practice itself, but can also incorporate Pranayama breathing techniques, meditation to quiet the mind, or other modalities. Yoga Therapy can help:


  • Reduce pain and promote healing for structural conditions, such as back pain
  • Improve physiological conditions, such as breathing problems
  • Ease psycho-emotional conditions like anxiety

 

Whatever your personalized session plan entails, you'll receive the benefit of consultation and mentorship each step of the way to help you reach your health goals.  


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


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


Cost:

  • $85 Single Yoga Therapy Session 
  • $320 4-Pack Yoga Therapy Sessions 
  • (4-month expiration)
  • $600 8-Pack Yoga Therapy Sessions 
  • (8-month expiration)


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


tracyflynn@hotmail.com

248-334-7381




About Tracy Flynn

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


One of UpDog's very first Yoga instructors, Tracy has been teaching Yoga full time for 20 years and became a Yoga Therapist in 2011. She also served as the on-staff Yoga Therapist at the Institute of Neuromuscular Medicine in Detroit.


Tracy has Advanced Yoga Teacher Training (E-RYT® 500), and is registered with the Yoga Alliance. She attained her Yoga Therapy Certification through American Viniyoga Institute. The training was a two- year, 500 hour training. American Viniyoga Institute is an IAYT Certified School.

Purchase Single Yoga Therapy Session $85
Purchase 4-Pack Yoga Therapy $320 ($75 per session)
Purchase 8-Pack Yoga Therapy $600 ($75 per session) 
Learn More at our Website
Download Yoga Therapy Flyer

Contact:

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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga

Boutique3.jpg
Learn More At Our Website

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
Boutique 2.jpg

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

IMG_0603.JPG

Crystal Jewelry


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

IMG_0582.JPG

Smudging Supplies


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

IMG_0584.JPG

Singing Bowls


Hand-made and machined brass singing bowls

IMG_0579.JPG

Pendulums


Variety of crystal and metal Pendulum styles

IMG_0617.JPG

Tarot & Oracle Cards


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

IMG_0588.JPG

Candles, Crystal Lamps & Candle Holders


Herbal and Reiki charged candles, Candle Holders and Lamps made of authentic crystal varieties including Selenite and Himalayan Salt Crystal

IMG_0649.JPG

Apparel


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

IMG_0640.JPG

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




Service Links

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio

Gift-Certificates-1.jpg

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

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



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



To Purchase Printed Gift Certificates In-Studio:

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


You can also call us anytime to purchase Gift Certificates via credit card and put a gift certificate on your recipient's UpDog account: 248-608-6668


To Purchase e-Certificates Online: 

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

Purchase e-Gift Certificates

Save Time, Buy Online Anytime

1_bPeb_O_AZ_VnpCVDeS45Fg.jpeg

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)

DWU Hallway.jpg

One 125 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 


Please inquire if you're looking for a comfortable and serene location for your office or business in the Heart of Downtown Rochester! 

  

Contact Jill for more information: 

jill@updogyoga.com

248-608-6668

UDYLogoVertical.jpg
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 Quick Links

View In-Studio Classes:

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

Download In-Studio Class Schedule:

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

View ONLINE Live Stream Classes:

Rochester ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule

"UpDog Yoga From Home" Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga

Visit Us On Facebook:

UpDog Rochester  Facebook
UpDog Sterling Hgts. Facebook
Facebook            Instagram            Web
UDYLogo_BoxesHeart.jpg

UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

Facebook  Instagram  Web
Rochester:  248-608-6668
Email:  info@updogyoga.com
UpdogYogaLogo_BrownVersion.jpg

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

Website_Header_V4TB17-WinPKG-WINNER-728x90.jpg

Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...

secondvideo.PNG

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