February 2019 Newsletter

NEW! Chair Yoga Class 
Weekly Fridays @ 11:00AM in Rochester 
 Weekly Tuesdays @ 3:00PM in Sterling Hgts. 
Regular class rates apply or $5 per person walk-in


Weekly on Fridays
11:00AM-11:45AM
Location: Rochester

Weekly on Tuesdays
3:00PM-4:00PM
Location: Sterling Hgts.

Regular class rates apply or $5 per person walk-in
 
No prior Yoga experience necessary.  Everyone Welcome! 

Join Instructors,  Carole Pompa-Rochester  and  Mike  Maniscalco-Sterling Hgts., for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life!  Mike and Carole are certified E-RYT200 Yoga instructors.  Mike has been teaching Chair Yoga to over 50 participants per week for over three years and Carole has been teaching Chair Yoga at Beaumont hospital for over two 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 trouble 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, chair classes 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.    

Chair Yoga is part of our weekly class schedule each Tuesday & Friday so you can drop-in anytime and walk-ins are always welcome. Regular class rates apply.


NEW! Buti Yoga Class 
 Weekly Sundays @ 10AM 
& Tuesdays @ 7:00PM 
in Rochester 


Weekly on Sundays 10:00AM-10:45AM 
Weekly on Tuesdays  7:00PM-7:45PM
Location: Rochester
Regular class rates apply

What is Buti Yoga? 
A Soulful Blend of Power Yoga, Cardio-Intensive Tribal Dance, 
Conditioning and Deep Abdominal Toning 

Certified  Buti  Yoga Instructor, Virginia Dodge, will help you tap into your creativity with this dynamic Yoga class.  Learn  to incorporate isolation of core musculature into your  Yoga  practice alongside  dance hall  inspired music, innovative floor work and an environment focusing on self-love and body confidence.  This style balances high intensity sequences with traditional  Yoga  poses  and tribal  dance  techniques for a total body workout that is fun, freeing  and invigorating!
  
Buti Yoga is part of our weekly class schedule on Sunday mornings and Tuesday evenings so you can drop-in anytime and walk-ins are welcome. Regular class rates apply.


Intro To Buti Yoga Workshop
Saturday, February 23 in Rochester 

All Workshop Attendees Receive A FREE  Buti  Class

Saturday, Feb. 23
3:00PM-4:30PM
$20 per person ($25 door)
Location: Rochester

The  Buti  method  helps tap into your inner power to clear away stuck energy, build confidence, focus on self-love and facilitate inner transformation.  This workshop is a great introduction to learn what  Buti Yoga is all about before trying your first  Buti  Yoga class .

In this intro workshop, presented by certified  Buti  Yoga Instructor, Virginia Dodge, you will learn:
  • What Buti Yoga is and the Buti theory
  • Differences and similarities of Buti to traditional Yoga
  • How Buti can enhance your current Yoga or workout practices
  • A breakdown of the foundational movements of Buti
Then we'll celebrate with a short  Buti  practice! 

All workshop attendees receive a FREE  Buti  Yoga class for either of our Sunday 10AM 
or Tuesday 7PM 
Buti  Yoga classes at  UpDog -Rochester! 


Kids Yoga Classes 
Weekly Saturdays & Tuesdays in Rochester
NEW Class Sundays in Sterling Hgts.

Kids Yoga That's Especially For Them.  Walk-ins Always Welcome!



Weekly on Sundays in Sterling Hgts.
12:00PM-1:00PM

Weekly on Saturdays & Tuesdays in Rochester
 - Saturdays: 10:00AM-11:00AM
 - Tuesdays: 1:15PM-2:15PM (perfect for home schoolers!)

Kids Single Class: $15
Kids 5-Class Pack: $55 (class packs never expire and can be used on any kid's classes)
Kids can also share a parent's current class packs

Appropriate for boys and girls of all ages 5 and up.  No prior Yoga experience required. Yoga teaches  kids how to relax, develop body  awareness , find their inner balance,  build  confidence, concentration  and  just have some fun .  We'll workshop with the kids inYoga poses, mindful breathing, play yoga-themed games and quiet meditation. 

Saturday Kids classes in Rochester, led by UpDog Instructor, are held inside the Friendship Factory (our neighbor on the 1st floor)  in a kid-friendly atmosphere! (check-in at UpDog Front Desk).  The kids have their own space, and parents you can have yours too by attending the 10AM adult Basic Yoga Class in the UpDog practice room at the same time - so the whole family gets their Yoga!



Next Generation Yoga 
 Kids Teacher Training Certification
April 26 - April 28
Register by March 26 to Save $100!
Friday, April 26 thru Sunday, April 28
9:00AM-5:30PM
$695 per person, plus $85 registration fee
$100 off if you register by 3/26/19
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts)
- Payment plans also available
Location: Rochester

ARE YOU...
  •  a PARENT who would like to turn your Yoga practice into a family affair?
  • an EDUCATOR in the public, private or home school sectors in need of fresh ideas that will support your students' learning?
  • a CHILD PSYCHOLOGIST, THERAPIST OR PEDIATRIC PROFESSIONAL wishing to enrich your treatment with the positive effects of Yoga?
  • a YOGA INSTRUCTOR or ENTHUSIAST who loves children?
...then the NGY Teacher Training™ presented by UpDog Yoga is for YOU!

Discover the non-stop fun of Yoga with kids! Join the thousands of yogis who have been certified by Next Generation Yoga® and learn how to teach Kids Yoga to 2-7 year olds.
 
The demand for Kids Yoga classes is on the rise! More and more, Yoga studios, schools, community centers and families around the globe are adding children's yoga classes to their daily schedules. There is a significant difference between teaching adults and kids and it is essential that teachers undergo the appropriate studies with a qualified, reputable, substantial training.
 
This 25-hour intensive provides a comprehensive, hands-on exploration of unique NGY methods for combining the ancient practice of Yoga with the playful nature of children. Age-appropriate poses, thematic classes, child development principles and behavior management techniques are sure to fill your Yoga bag with proven practices for developing meaningful Yoga experiences with children.
 
The 25-hr Kids Teacher Training is a full weekend immersion Friday, April 26 - Sunday, April 28, 2019 at the UpDog-Rochester School For Yoga.
 
NGY curriculum includes:
  • Why Yoga is great for 2-7 yr. olds and how to share its countless benefits
  • Age-appropriate Yoga themes, poses, group games, partner Yoga, breathing exercises and relaxation techniques
  • Ideas for incorporating art, music, books, props and story telling into children's Yoga classes
  • Child development and anatomy as it relates to 2-7 year olds
  • Behavior management techniques for facilitating a classroom environment that is positive, safe and non-competitive
  • Opportunities to observe Yoga classes for 2-7 yr. olds, led by a master Kids Yoga teacher
The learning environment of the NGY Teacher Training is experiential, filled with demonstration classes, lesson planning techniques and ready-to-use teaching tools. Whether you are a first-time teacher trainee or a well-schooled, experienced Yoga teacher, we offer a detailed and individualized study of Yoga for 2-7 yr. olds.
 
Upon completion of your NGY Teacher Training, you will receive a graduation certificate and be ready to teach Yoga to 2-7 yr. olds!
 
Program Cost:
$695 + $85 REGISTRATION FEE
- $100 off if you register by 3/26/19
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts). Email proof of employment or student ID:  ngy@nextgenerationyoga.com
- Payment plans are also available - Email ngy@nextgenerationyoga.com to learn more!

About Next Generation Yoga:
Founded 20 years ago in NYC, by Jodi Komitor, Next Generation Yoga is a pioneer in the Kids Yoga movement internationally and was the first Yoga studio in the world designed just for Kids. Over those 20 years, NGY has certified over 2,300 teachers in kids yoga specialties and taught over 500,000 kids.
 
Next Generation Yoga is an approved 95-hour Registered Children's Yoga School (RCYS) through Yoga Alliance. Yoga Teachers registered with Yoga Alliance as an active 200-hour RYT may continue to earn their specialty designation as a Registered Children's Yoga Teacher (RCYT) by completing Next Generation Yoga's 95-hour Teacher Training program. This 25-hour NGY Teacher Training for 2-7 yr. olds is one of the courses that contributes to fulfilling the 95-hour registry and can also be applied to YA Continuing Education hours.

Additional questions, please contact:
Lexi Anderson at NGY: 303-250-7012
nextgenerationyoga.lexi@gmail.com
 
or Jill Rocker at UpDog: 248.608.6668



Beginners Intro To Yoga Series 
4-Week Series on Mondays Beginning February 25 in Rochester

Learn The Basics Of Breath, Posture & Awareness



4-Week Series on Mondays:  2/25, 3/11, 3/18, 3/25 
6:30PM-7:30PM
$99 per person (includes all 4 wks. and handouts) 
Location: Rochester  

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.

Stephanie  will walk you through the essentials to  begin,  or  strengthen,  your  Yoga  experience so that you can feel comfortable and confident in your body and in your  practice:
  • Pranayama Breathing: What it is and how to use the technique properly
  • Foundational Postures:  Proper positioning and alignment for basic postures as the foundation of any Yoga practice
  • Putting It All Together: How to move safely from pose to pose with the use of props, patience, awareness and grace
You  will receive  one -on-one attention and leave this workshop feeling strong and energized for your next class! 


MELT Method® Workshops 
A Different MELT Workshop Monthly thru 2019 in Rochester!
Presented by Certified MELT Method® Instructor, Stephanie Howard

MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019:





More MELT Workshop Topics June-Dec 2019 TBA



Monthly MELT Method Session on Fridays:  
See workshops section of this newsletter below, or visit our website for monthly dates snd session topics 
7:30PM-9:00PM
$30 per person ($35 door) Includes use of MELT balls/rollers and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester  

Stephanie Howard is a certified MELT Method ® Instructor and E-RYT500 Yoga and Fitness Instructor who has been teaching in the health and wellness industry for over 15 years.  She discovered the profound benefits of myofascial tissue release and underwent an extensive two year training of the MELT Method to learn more.  She is excited to be able to share the many benefits of MELT with you!   

These techniques have been used by professional athletes, coaches and therapists as one of the best advances in exercise and rehab and is a beneficial everyday practice for people at all levels of fitness to help restore your body to maintain a flexible, active and pain-free lifestyle.
  
Throughout the series of monthly MELT Method workshops, Stephanie will teach you how to safely and effectively target all the major muscle/fascia groups in the body from head to toe.  Specific sequences will target common trouble spots from your neck and shoulders, to lower back and hips, all the way down to legs and toes.  Roll away tension, stress and congestion and improve alignment and suppleness in your body!   

Everyone can benefit, regardless of fitness level, whether you attend an individual MELT workshop, or join us monthly to learn more techniques to target specific areas of the body.   We supply the MELT balls and/or rollers for your use during each session, or feel free to bring your own.  MELT balls and rollers are also available for purchase following each class.

MELT  stands for:   Myofascial  Energetic Length  Technique  
The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain - helping us stay healthy, youthful and active.  The missing link to pain-free living is:  a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication.  MELT directly  addresses these body systems in a way no other  self -treatment  can.  You'll notice results  in the first session.   

Learn  how  connective  tissue  gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential system in your body. Learn  simple self -treatments you can do at home to erase pain  and  tension  in your hands, feet, neck and shoulders and headaches brought  on  by everyday  stress, overuse, and age. 
 
Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility



Yoga Class Savings!   
Save 20% on 3-Months Unlimited Pass*
Save 15% on 20-Class Packs**
Buy Now  Online Or  In-Studio  Thru Feb. 25th  
For Either Rochester Or Sterling Hgts.




Purchase online or in-studio between Feb. 3-Feb. 25, 2019 only.  Cannot combine with any other offers or discounts.
Valid for all Yoga classes on the regular class schedule (does not include workshops or special events).  
Classes must be purchased separately for either studio location and do not transfer.   
  
* 3-Months Unlimited activates on date of purchase, or upon expiration of your existing Unlimited package (must activate no later than March 31, 2019).
** 20-Class Packs activate on date of purchase and never expire.  Limit purchase of two 20-class packs per person at 15%  discount.


NEW Students:
5 Yoga Classes For $15!

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

Let's Get Started!

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

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



* New customers only.   One offer per person at either of our Rochester and/or Sterling Hgts. locations. Classes must be purchased separately for either studio location and do not transfer. Must purchase in-studio, not available for purchase online. Cannot combine with First Class Free or any other offer or discount.
Classes expire 60 days from date of purchase.

 Upcoming Workshops
  (please note UpDog Rochester or Sterling Hgts. location)

RestoraYin
Friday, February 8 in Rochester 



Friday, Feb. 8
7:30PM-9:00PM
$25 per person ($30 at 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 Active Recovery Massage Therapist & Owner, Stephan Conlee and a team of certified UpDog Thai Yoga 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.  No prior Yoga experience needed - just relax, rejuvenate and enjoy!

Space is limited.  Pre-register early to reserve your spot as this popular workshop fills up fast!


Yoga & Crafts For Anxiety
Next Class: Friday, February 8 in Sterling Hgts.



Friday, Feb. 8
7:30PM-9:00PM
$15 per person ($20 at door)
Location: Sterling Hgts.  

Creativity Without Criticism, Competition And Comparison Is A Rewarding And Meditative Practice, Highly Beneficial To Health & Well Being - 
Welcoming And Inclusive To All! 

Meditation and other stress-reduction techniques, such as Yoga and focused crafts have been studied as treatments for depression and anxiety.  Stress  and anxiety can often feel debilitating and we're here to help .   Join a group of people who understand you, holding no judgment or expectation, to help you find ways to heal. 

Yoga & Crafts sessions with Kelsey and friends explores engaging, interactive, yet highly-focused meditative ways to channel our anxieties elsewhere in order to quiet our mind and find peace within ourselves, such as:
  • Painting, drawing and art projects
  • Coloring mandalas
  • Vision boards
  • Jewelry making
  • Knitting
  • Therapeutic oils
  • Journaling
  • Guided meditation
  • Chakras and chanting
  • Breathing techniques
  • Gentle Yoga
  • Free form dance
  • Group discussion & support

Each monthly session will highlight a new, fun activity for the group.  All instruction and supplies provided.  Let Yoga & Crafts be that light for you and come begin your journey of healing inside and out! 



Exploring The Oracle
Saturday, February 9 in Rochester 



Saturday, Feb. 9
4:00PM-6:00PM
$25 per person ($30 at door)
Includes use of Oracle cards for workshop or bring/purchase your own
Location: Sterling Hgts.  

This interactive workshop will explore the mystical and intriguing world of 
Oracle cards and give you the confidence to do your own card  readings

Oracle cards have become very popular and more accessible to everyone in recent years. Yet a lot of people are still unsure how to use them. The goal of this workshop is to empower you to perform your own card readings to tap into your intuition and spiritual wisdom. 

It  is wonderful to have someone read your cards but it is empowering to do it for yourself anytime you desire to find the answers you are seeking.  Experienced  card readers can also gain insights into how to enhance their readings. 

Come  join in the circle and explore this beautiful art of embracing and communicating with your spirit.  An assortment of card decks will be available for use during the workshop, or  feel free to bring your own favorite  deck or purchase from the  UpDog  Boutique. 

Marjorie  Lacovic  is a gifted Intuitive who has discovered her own unique talent for card reading.   She  is excited to be your guide for this workshop.  Marjorie  will also be available for individual card readings after the workshop for $ 20. 


Valentine Partner Yin Yoga
Friday, February 15 in Rochester

Share The Love With Your Valentine!

Friday, Feb. 15
7:30PM-9:00PM
$40 per couple ($50 door)
Location: Rochester
 
Doing Yoga  with someone allows you to get into a pose more deeply, with more support.  The Yin and Yang from two people is about the connection of energies and opening your senses to a shared feeling of aliveness.

You and your partner will be guided in a combination
 of Yin Yoga postures and breathing designed especially for partnering. Lighthearted, playful and fun, in partner yoga you will work together to improve communication, build trust, and support each other to deepen your practice as well as your relationship.

Share the love this Valentine's Day weekend and feel more alive than ever!  Bring a spouse, family member, friend, or Yoga pal.  No prior partner Yoga experience necessary.  
Join us for free chocolate and tea after class!



Valentine Thai Yoga Massage 
Partner  Workshop
Saturday, February 16 in Rochester

Relax, Restore, Reconnect & Share The Love For Valentine's Day!

Saturday, Feb. 16
2:00PM-4:00PM
$49 per couple ($60 door)
Location: Rochester
 
Join Thai Yoga Massage Therapists, Tina & Bob, for a deeply relaxing and educational evening of Thai Yoga Massage.  Share the art of giving and receiving an amazing 30-minute Thai Yoga  bodywork session.  No prior massage experience necessary. 
 
Bring a friend, spouse or loved one to learn assisted Yoga postures and touch technique that pr omotes deep relaxation, improves circulation, boosts the immune system, and balances body energy for better health.  Each couple will have a chance to give -  and receive - an incredible Thai Yoga massage.  

TYM mats, cushions and props are provided for use during the workshop .


MELT Method Workshop: 
For Heart Health 
Friday, February 22 in Rochester

MELT Your Heart!  
For Stress, Headaches, Shoulder, Neck Pain, Improved Circulation 
& Overall Heart Health

Friday, Feb. 22
7:30PM-9:00PM
$30 per person ($35 door) Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified  MELT® Instructor, Stephanie Howard, presents a MELT  Hand, Foot & Body Treatment featuring a direct  and  indirect  approach with the foam roller to help rehydrate and  restore. MELT  offers natural pain relief,  to  address the true cause of chronic pain, not just mask  symptoms. 

In this Heart Health session, learn  how important the  Vagus  Nerve is and  how to improve  your vagal tone.  Some of us have stronger  vagus activity, which means our bodies can relax faster  after stress . The stronger your  vagus  response or vagal tone  is,  the stronger your body is at regulating blood glucose levels, reducing the likelihood of diabetes, stroke and cardiovascular disease. 

This interactive, yet gentle workshop, will focus on  H and &  F oot  treatment,  Jaw  R elease  through the 
50-Second 
F ace  L ift , R ebalance  S equence , and  Neck  R elease  on the  roller.  No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of    MELT balls  and rollers (or bring your own) which  are also available for purchase after class. 

MELT  stands for:   Myofascial  Energetic Length  Technique   
The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic  pain  - helping  us stay healthy, youthful and active.   The missing  link to pain-free  living is:  a balanced nervous system and healthy connective tissue.   These  two components  work together to provide your body support and optimal  mind -body communication.  MELT directly addresses these body systems in a way no other  self -treatment  can.  You'll notice results  in the first session.   

Learn  how  connective  tissue gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential system in your body. Learn  simple self -treatments you can do at home to erase pain  and  tension  in your hands, feet, neck and shoulders and headaches brought  on  by everyday  stress, overuse, and age. 

Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility 




Family Yoga
Friday, February 23 in Rochester 

S pecial Family Yoga Class for All  A ges 4 And Up 
That 
M akes Yoga A  F amily  A ffair!  

Saturday, Feb. 23
1:00PM-2:00PM
$8 per adult; $5 per child
Location: Rochester

Instructor  Yvonne will workshop with the families in beginner level Yoga poses, mindful breathing, cooperative  yoga games,  and quiet meditation.  No prior Yoga experience  necessary

In a world where parents and children are often so busy, Family Yoga  provides a wonderful place to spend healthy and happy, quality time  TOGETHER.  Spouses,  kids,  grandparents, extended  family and  friends are  all  welcome!  
Yoga is a fun, healthy, mindful activity that each family member can enjoy.  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 also teaches adults to learn how to take time to  play and find your inner child!

Families  that practice Yoga together strengthen their bonds while
they support each other  in an  atmosphere  ofopen  sharing and self- expression. Parents can observe how  their children learn  and interact  with other children and adults .   And children get to see their parents as learners, something that doesn't happen very often, setting a great example for their  children.

It's a  rare opportunity for both parents and children to observe and learn from each other and a great way to bridge the huge age difference between  them  all while strengthening your connection and family bond. 



Soul Card Collage
Friday, March 1st in Rochester 


Friday, March 1
7:30PM-9:00PM
$20 per person ($25 door)
Location: Rochester

Join us for  a fun, inspirational evening of creativity and personal exploration through the art of Soul Collage  - no art experience necessary!  Soul Collage is an intuitive exploration into self-discovery using images and collage to reflect, inspire, and manifest our intentions. 

Kelsey will guide you in creating your very own personal vision board that reflects your personality, goals and dreams.  This workshop will allow you to deepen your understanding of yourself and tap into your inner wisdom.  You may be surprised by the depth of feeling that comes up as you embrace your individual uniqueness

Soul  Collage can be used to promote balance, healing, and deeper connections to others  and your  subconscious self; each card representing one aspect of your personality and  soul.  You will leave with a beautiful soul card you created, providing guidance and inspiration for future self expression

Workshop Includes:
  • One blank Soul Card template and protective sleeve
  • Recycled magazines to help create your vision
  • All other supplies: scissors, pens, stencils, glue
  • Feel free to bring any personal photos, fabrics,
    inspirational quotes, etc. to further personalize your vision



Healing Sound Frequency Meditation
Friday, March 8 in Rochester 
with Vibroacoustic Sound Healer Yvonne Clark


Friday, March 8
7:30PM-9:00PM
$20 per person ($25 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
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


Saturday, March 9
3:00PM-5:00PM
$25 per person ($30 door) 
Location: Rochester
 
Spiritual Intuitive  & Advisor,  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 .



Puppy Love Basic Yoga Class
Saturday, March 16 in Rochester
 

Leader Dogs For The Blind & UpDog Yoga Present:
Puppy Love Basic Yoga at  UpDog !
All  P roceeds  D onated  T o Leader Dogs For The Blind  



Saturday, March 16
1:00PM-2:00PM
$25 per person ($30 door)
Location: Rochester  

Future  Leader Dog  puppies will be at  UpDog  studio to greet you with wagging tails for a sp ecial Basic Yoga Class!  Leader Dog handlers accompanied by their dogs will join us in the practice room during class, including giving kisses in savasana,   and everyone will have an opportunity to pet and interact with the dogs before and after class.      

Animals, and especially man's best friend, evoke a sense of calmness and reduce stress and anxiety inpeople.  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. 

Pre-register to save your spot! 




UpDog Yoga & Leader Dogs For The Blind Puppy Love Yoga
Check out the video: UpDog & Leader Dogs For The Blind Puppy Love Yoga!



Full Moon Drum Circle 
Meditation 
Monday, March 18 in Rochester
Wednesday, March 20 in Sterling Hgts. 






Monday, March 18
7:30PM-9:00PM
Location: Rochester 

Wednesday, March 20
7:30PM-9:00PM
Location: Rochester 

$15 per person ($20 door)

Celebrate the  March Full Moon  with a powerful, creative drumming and meditation session led by  Chuck McNabb, gifted Intuitive & Spiritual Advisor.   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 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! 


MELT Method Workshop: 
For Arthritis & Inflamation 
Friday, March 22 in Rochester



Friday, March 22
7:30PM-9:00PM
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Do you suffer from arthritis?   H ave morning joint stiffness, swelling, tingling, numbness, or ongoing joint pain?

Certified  MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body  Treatment.  Learn  how to improve your body's ability to restore balance and repair  itself to create lasting  changes.  MELT offers natural pain relief,  to  address the true cause of chronic pain, not just mask  symptoms. 

When you have arthritis, the simplest of tasks become more difficult.  Your joints ache and you experience pain, limited mobility, and loss of strength.  Chronic pain is exhausting and frustrating and it can keep you from doing the things you love, or getting a good night's sleep.  No matter what brought on your pain, you can learn how to help your body heal and rediscover pain-free living at any age.  Learn how to return the body to a more ideal state and release the compression of your joints and spine, from your neck to your low back, with a simple MELT self-care routine.
 
This session provides a hands, feet and body treatment targeting key joint and inflammation hot spots. No prior MELT or Yoga experience needed.  Bring a Yoga mat (or use one of ours) and your water bottle.  We'll provide use of MELT balls and rollers (or bring your own) which are also available for purchase after class.  

MELT  stands for:   Myofascial  Energetic Length  Technique   
The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic  pain  - helping us stay healthy, youthful and active.  The missing link to pain-free living is:  a balanced nervous system and healthy connective tissue.   These two components work together to provide your body support and optimal mind-body communication.  MELT directly addresses these body systems in a way no other self-treatment can.  You'll notice results in the first session.   

Learn  how  connective  tissue  gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential  system.   Learn  simple self -treatments you can do at home to erase pain  and  tension  in  your  hands, feet, lower back and neck  brought on  by everyday  stress, overuse, and age. 

Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility 




Intro To Ayurveda
Saturday, March 23 in Rochester
Presented By  Leilani  Beaubien
R.N., B.S.N., Certified Chopra Center Instructor 

Saturday, March 23
1:00PM-5:00PM
$99 per person ($110 door)
Includes all handouts and workshop materials 
Location: Rochester
 
In this Introductory workshop, you'll learn that you have an individualized pattern of energy comprised of the Five  Elements ~  Air, Space, Fire, Water and Earth.     Just as everyone has a unique fingerprint, each person has a particular pattern of energy-an individual combination of physical, mental and emotional characteristics.   Ayurveda refers to the combination of the energies as  Doshas .

Ayurveda  is considered to be one of the oldest healing sciences, and places it's emphasis on Balance and Prevention of  disease. It  means "The Science of Life," and is often called the "Mother of All Healing."   
  
As you understand your individualized Body-Mind Personality or  Dosha , you'll learn why you make choices and react differently to things, and that maintaining health and balance is also  individualized.  You'll  also begin to learn how meditation, nutrition, herbs and more will bring you more joy and healthy living .

Leilani  Beaubien  Ware  is  full-time  Registered Nurse, a Chopra Center Certified  Instructor, 
and 
a practitioner of Ayurveda for over 15 years. 



MELT Method Workshop: 
For Happy Hips 
Friday, April 19 in Rochester

MELT For Happy Hips, Psoas & Low Back!  

Friday, April 19
7:30PM-9:00PM
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Body & Mini Foot Treatment to help rehydrate and restore your hips, psoas, low back and feet.  MELT offers natural pain relief, to address the true cause of chronic pain, not just mask symptoms. 

In this Happy Hips session, learn how unstable hips may be contributing to and/or causing low back, knee, or foot pain.  Pain tells us where the victim is - to make lasting changes, we need to look for the criminal.  MELTing your hips may be the secret to whole body stability.  

This interactive, yet gentle workshop will focus on a direct and indirect approach with the foam roller and a mini foot treatment with the MELT ball to help you release  the compression of your spine from your neck to  low back, returning  the body to a more ideal  state.  No  prior MELT or Yoga experience needed.  Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of    MELT balls  and rollers (or bring your own) which  are also available for purchase after class. 

MELT  stands for:   Myofascial  Energetic Length  Technique   
The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic  pain  - helping  us stay healthy, youthful and active.   The missing  link to pain-free  living is:  a balanced nervous system and healthy connective tissue.   These  two components  work together to provide your body support and optimal  mind -body communication.  MELT directly addresses these body systems in a way no other  self -treatment  can.  You'll notice results  in the first session.   

Learn  how  connective  tissue gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential system in your body. Learn  simple self -treatments you can do at home to erase pain  and  tension  in your hands, feet, neck and shoulders and headaches brought  on  by everyday  stress, overuse, and age. 

Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility 




MELT Method Workshop: 
For Summer Stability & Fluidity 
Friday, May 10 in Rochester
MELT Your Core! 
For Summer Stability & Fluidity

Friday, May 10
7:30PM-9:00PM
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified  MELT® Instructor, Stephanie Howard, presents a MELT  Foot & Body Treatment featuring specialized  work with the roller to not only free up tension in knees, legs, pelvis and  spine but rehydrate  deep layers of connective tissue to help feel and look swimsuit and shorts  ready.

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

In this Core Stability & Fluidity session,  t he MELT roller  will be used to  rebalance the  NeuroCore system, which provides whole-body balance, gut support, and spinal stability.   Through  a series of easy, precise MELT foot and roller techniques you will improve your Body Sense and notice changes as your body effortlessly finds greater alignment and balance.  Learn how to activate your own core strength and stability by rehydrating connective tissue, making it more  supportive and allowing  release of long-held tension that can lead to chronic  pain. Learn simple, self -treatments you can do at home to erase pain and tension in your body brought on by everyday stress, overuse and age .

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

MELT  stands for:   Myofascial  Energetic Length  Technique    The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic  pain  - helping  us stay healthy, youthful and active.   The missing  link to pain-free  living is:  a balanced nervous system and healthy connective tissue.  

These  two components  work together to provide your body support and optimal  mind -body communication.  MELT directly addresses these body systems in a way no other 
self -treatment  can.   You'll notice results  in the first  session!   

 Spring Yoga Teacher Training
  UpDog School For Yoga, Rochester

Spring  RYT200 
Yoga Teacher Training
& RYT200/500 Continuing Education

Weekly Sunday Sessions
March 3 - June 9, 2019
 

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


Sessions Meet Weekly On Sundays : March 3 thru June 9, 2019 
7:30AM-4:00PM
$2,800 per person (payment plans available)
Location: Rochester

Learn to be a certified Yoga Instructor with our Spring 2019 Yoga Teacher Training Certification.  We're accepting applications for our 13-Week Spring RYT200 Training Program.  The Spring program meets once per week on Sundays beginning March 3 - June 9, 2019 for a manageable pace.  

Included with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout the training.  You may also practice for free at our partner studios, In2Yoga in Lapeer and Happy Dog Yoga in Port Huron during the training
  • Free or discount Workshops throughout the training
  • Discounts on Yoga Gear, Apparel, Metaphysical items and other merchandise from our in-house UpDog Boutique
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments throughout the training

The UpDog  School  For Yoga can help you begin an open-hearted journey to becoming a Yoga  I nstructor.  Learn how to share what you love with others - it's the best thing you'll ever do!

UpDog's curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic yoga for every body - whether your style is Ashtanga, Vinyasa, Slow Flow, Basic Hatha, Yin or Gentle Therapeutic Yoga. 

Over  the past 17 years,  UpDog  has trained and certified hundreds of  Michigan's strongest  Yoga teachers and studio  owners: 
  • UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from YogaAlliance, including E-RYT500 and C-IAYT.
  • You will learn from the best and receive personalized attention as part of our certification program.



For questions and to receive a detailed info packet, please contact:
Jill Rocker: 248.608.6668


Module Drop-In &  Yoga Alliance Continuing Education Credits 
Maintain Your RYT200 or RYT500 Certification with CEC



For those considering teacher training but can't make the time c ommitment for a full 200-hour  training program, you can choose from one or more of our Spring training modules at a drop-in rate.  This is a great way to learn more, enhance your practice and experience a portion of the teacher training experience for one or more sessions to see if a full training program may be part of your future.  

Or perhaps you are already a registered RYT, who would like to further hone your skills and earn continuing education credits to maintain your Yoga Alliance certification while focusing on specific areas that simply need polishing.  This is especially helpful if you have not taught for any length of time or feel adequate time was not spent on certain areas of your prior training, such as class flow construct, adjustments, anatomy, practice teaching time in a studio setting, etc.  

Cost to attend a full day and earn CE is $175 per day.  Attend multiple days and save at only $125 per day for two or more days.  

You can submit the hours you complete as Continuing Education Contact Hours toward your Yoga Alliance CE requirements.   Contact Jill at 248.608.6668 or  jill@updogyoga.com  f or more information about specific session topics by date and to discuss your needs.  
 
Questions, please contact:
Jill Rocker: 248.608.6668


Weekly Guided Meditation Class
at both our Rochester & Sterling Hgts. locations
Wednesday Evenings


Weekly on Wednesdays
7:00PM-8:00PM in Rochester with Jill
7:30-8:30PM in Sterling Hgts. with Chuck
- FREE to all Unlimited Members
- Counts as regular class for Class Pack Holders
- $5 per person walk-in 

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

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

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

Meditation Is Like Giving A Hug To Ourselves, 
Getting In Touch With That Awesome Reality Within Us
- Paramahansa Yogananda




Active Recovery Wellness Services
In The Downtown Wellness Union







  
Therapeutic Massage, Cupping Therapy, Kinesiology Taping, 
NEW Infrared Sauna Therapy & More!


Active Recovery, LLC recently joined our community of wellness service providers in the Downtown Wellness Union (2nd floor adjacent to UpDog Yoga).  Active Recovery services include:
  • Therapeutic Massage
  • Infrared Sauna Treatment NEW!  Choose from 6 Infrared Health Programs including: Detoxification, Cardio, Weight Loss, Skin Health, Pain Relief and Relaxation
  • Kinesiology Taping
  • Cupping Therapy
  • Chair Massage

Active Recovery offers therapeutic massage with an emphasis on structural integration and proper muscle function to support pain relief, ease of movement/range of motio n, improved duration (holding) of chiropractic treatments and overall wellness.  

One of Active Recovery's Infrared Saunas In The Downtown Wellness Union.  Your Oasis Awaits!
We incorporate many different massage modalities into our therapeutic massages, based on the specific needs of each client. Some clients may want a slower, more relaxing massage.  Some may want us to use techniques to aid a specific region of the body that is tight, or hurting.  

We target layers of muscle and connective tissue to release adhesions, which are rigid bands of tissue that can cause pain and chronic tension. We also incorporate modalities such as trigger point therapy, myofascial release, craniosacral therapy, and a variety of other techniques into each massage. Cupping therapy can also be used upon request.

Our infrared saunas are the perfect complement to a massage or Yoga class, or as a stand-alone sauna appointment for better health, stress and pain management.  Saunas feature chromotherapy, aromatherapy and acoustic resonance sound therapy as one of your many available selections. 

Contact us for more information about the benefits of infrared therapy or to  schedule and appointment.






Stephan Conlee (pronounced Steven), LMT, NCBTMB is both massage therapist and owner of Active Recovery, LLC.  Stephan has worked in the field of holistic health for many years, and enjoys sharing his knowledge and experience with others to help them become their healthiest self.  He is nationally certified in Massage Therapy and Bodywork, and holds many advanced modality certifications, including cupping therapy, and kinesiology taping. Stephan also earned his Bachelor's of Science in Osteopathic Practice from the National University of Health Sciences.


UpDog Gift Certificates 
Always Available

Remember The Yogis In Your Life For Special Occasions,
Or Give Someone You Love  A Head Start 
To Begin Their Yoga Journey!
Purchase Gift Certificates in-studio or online for any of our services at UpDog Rochester or Sterling Hgts. Choose a specific service, or simply select any dollar amount and your gift recipient can redeem on any items or services he/she chooses:
  • Yoga Classes
  • Workshops
  • Private Yoga Therapy
  • Reiki Energy Healing Therapy
  • Crystal Bowls Sound Healing Therapy
  • Yoga Gear, Merchandise & Accessories
To Purchase Printed Gift Certificates In-Studio:
Visit us during regular business hours/scheduled class times 7 days a week

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

You can also call us any time to purchase via credit card to put a gift certificate on your recipient's UpDog account: 248.608.6668




Visit Us At UpDog  Sterling Heights

UpDog Yoga Sterling Hgts. Video
Take a virtual video tour of our 1,000 sq. ft. practice room 
located at 13911 19-Mile Road, Sterling Hgts.



Call: 586.232.9555
Email:   info@updogyoga.com

All UpDog Rochester students are always invited to take advantage of 
First Class Free  or  5 Classes for $15  new student offers 
at the Sterling Hgts. location.*

UpDog Sterling Hgts. shares space with   The Float Institute , a zero-gravity float tank therapy and wellness center.  Yoga and flotation therapy are a perfect complement, try them both!  Imagine coming out of Hot Vinyasa class and slipping into the float tank, or settling in to float after a relaxing Yin class.  The possibilities and Zen benefits are endless!  Floating is for everyone, young and old, and helps relieve fatigue, insomnia, depression, anxiety, hypertension, headaches and fibromyalgia, to name a few, while also stimulating and enhancing muscle recovery, hair and skin health, brain regeneration and creativity.  Appointments are typically 60 minutes.  

All UpDog clients receive your first float for only $35. Just mention this newsletter or use  promo code UpDog 35** online: 
Call: 586.488.1716















* Separate Yoga Class packages must be purchased  and used at either UpDog-Rochester or 
UpDog-Sterling Heights locations. Class packages cannot be shared among both locations.

** New first-time float clients. One offer for person, one time only.

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

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










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

Contact Us:
248.608.6668  
Email:  info@updogyoga.com 


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

Contact Us: 
586.232.9555


Named "Best Yoga Studio  In Metro-Detroit"