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January 2023 Newsletter

Join us NEW Year's Weekend at either studio location for Yoga Classes, including 108 Sun Salutations Class and Hangover Breathwork Workshop on New Year's Day, or stop in to purchase our 20% OFF 20-PACK YOGA CLASES SALE.


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

Rochester Class Schedule
Sterling Hgts. Class Schedule

New Year's Weekend

Tummo Nidra

Friday, December 30 in Rochester

Pre-Register
Download Flyer

Friday, December 30

7:30PM-9:00PM


$40 per person ($45 door)


Location: Rochester

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

 

Yoga Nidra, or Yogic sleep as it is commonly known, is a state of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self-exploration. It is both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain. One hour of Yoga Nidra promotes deep physical, emotional and mental rest and relaxation, leaving you with a sense of wholeness, that is as restful as several hours of deep sleep.


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

 

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


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

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

Brian McCarroll Pic.jpg

New Year's Day

108 Sun Salutations Class

12PM Sunday, January 1st in Rochester

Pre-Register
Download Flyer

Sunday, January 1

12:00PM-1:30PM


Regular Class Rates Apply - Walk-Ins Welcome!


Location: Rochester

Usher in the New Year with a special holiday class guiding you through 108 Sun Salutations at UpDog Yoga Rochester


Sun Salutations (Surya Namaskar A in Sanskrit) are sequential postures designed to detoxify and cleanse as you generate your own body heat by linking breath and movement through the series of repetitive postures. 


108 sounds like a lot! - and you may not reach that number, but you will be surprised at your strength and how many rounds you can do while reaping the rewards of the cleansing effect.


All levels welcome as this is a guided class. Modifications will be offered from the knees, etc. with ample time for resting poses in between. 

New Year's Day

Hangover Breathwork

11:30AM Sunday, January 1st in Rochester

Pre-Register
Download Flyer

Sunday, January 1

11:30AM-12:30PM


$20 per person ($25 door)


Location: Rochester

Do you have a hangover from an amazing time on New Year’s Eve, just feeling tired or fatigued, or want to start off the New Year with improved health and wellness? 

Dr. Brian McCarroll has the cure! 


Join Dr. Brian for our New Year’s hangover breathing class to learn a breathing method that can get rid of any hangover or general sleepiness and fatigue in less than half an hour. You'll need to do some breathing, but it will make you feel better with every round - until you start feeling better than just fine, and even great!



This 60 minute breathwork class includes electrolyte infused water before we begin, breathing techniques and light Yoga specifically designed to knock out a hangover, followed by tea and cacao after class. This breathing style is modified from regular breathwork class so if you are experienced with that you can still learn something new and feel great while you are doing it as well.

 

No prior breathwork experience needed. Dress in comfy, loose layers such as sweats. You will be profoundly changing your body's chemistry by breathing so for safety purposes we ask that pregnant women, people with uncontrolled high blood pressure or uncontrolled epilepsy do not participate in this particular breathwork class.

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

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FREE Yoga Classes

FREE Yoga Weekends! 

Saturday-Sunday, January 14-15

& Saturday, January 21

Our UpDog graduating class of Spring 2022 Yoga Teacher Trainees will be teaching their final graduation classes in Rochester the weekends of January 14-15 and Saturday, January 21, 2023 - 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!

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

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


20% Off 20-Pack Yoga Classes! 


Purchase thru January 10th

Buy Online Or In-Studio For Either Rochester Or Sterling Hgts.

Take advantage of our biggest discount on 20-Pack Yoga Classes and Save 20% thru January 10, 2023


Class packs may be used on all In-Studio and/or Online Yoga Classes, Meditation and Breathwork classes on the regular class schedule, and NEVER expire.

Click To Purchase 20-Class Pack Rochester $192 

Save $48 off $240 regular price

Only $9.60 per class!

Click To Purchase 20-Class Pack Sterling Hgts. $180

Save $45 off $225 regular price

Only $9 per class!


Purchase online or in-studio between Dec. 12, 2022 - Jan. 10, 2023. 20-Class Pack activates on date of first use and never expires. Valid for all in-person, In-Studio and/or Online Live Stream Yoga classes on the regular class schedule (does not include workshops, special events or Facebook video library). Classes must be purchased separately for either studio location and do not transfer. Limit purchase of two 20-Class Pack offers per person at discount price. Cannot be combined with any other offers or discounts.

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

Yoga Teacher Training

Spring RYT200 Yoga Teacher Training

Early Enrollment thru Jan. 15 To Save On Tuition & Start FREE Yoga Classes Today!

Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Spring

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


Save Up To $300 With Early Enrollment By January 15 And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru June 11, 2023!

 

UpDog’s curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic Yoga for every BODY. We embrace multiple styles of Yoga at UpDog. Your training will be well-rounded and cover several core styles of Yoga including: Ashtanga, Basic Hatha, Viniyoga, Vinyasa, Slow Flow, Yin and Chair Yogaas well as Meditation, Pranayama, Chakras & Subtle Energy and Nutrition & Ayurveda.

 

The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS500 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT. Over the past 22 years, UpDog Yoga has helped train hundreds of Michigan’s strongest, most successful Registered Yoga Teachers (RYT®)... and now it’s your turn!

 

Yoga Teacher Training is a wonderful experience that will enrich your life in so many positive ways, both during and after the training is complete. Our RYT200 program is open to Yoga practitioners of ALL experience levels aspiring to learn, with no prerequisites.

 

Our $2,900 price makes UpDog’s training remarkably affordable and you can save up to $300 with our early-bird discounts:

  • Save $100 with early enrollment by January 15, 2023
  • Save $200 with tuition paid in full prior to February 1, 2023
  • Affordable payment plans are also available



 INCLUDED with your tuition:

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

 

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


Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Submit RYT200 Inquiry
Click For All The Details!

Yoga Classroom Series

Yoga Therapy For Low Back Pain

8-Week Series on Wednesdays 

January 11 - March 1 in Rochester

With Certified Yoga Therapist Tracy Flynn

Pre-Register
Download Flyer

8-Week Series on Wednesdays: 1/11, 1/18, 1/25, 2/1, 2/8, 2/15, 2/22, 3/1

1:30PM-2:30PM


$199 per person (includes all 8 weekly sessions and use of props)

Pre-registration required



Location: Rochester

Please join us for this gentle, safe approach to therapeutic Yoga specifically designed for people with chronic low back pain. We will follow the protocol used in two studies funded by the National Institutes of Health by Sherman et al. that show Yoga reduces pain and improves function. (Studies published in Annals of Internal Medicine and Archives of Internal Medicine)*


We will begin with very simple and effective practices, and build on them from week to week. Short, take-home practices will be provided. No prior Yoga experience is necessary.


Classes meet once per week for 8 weeks on Wednesdays at 1:30-2:30PM.


When registering, please make sure to provide your phone number as Tracy will be calling to discuss your back history prior to start of the first class.

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.

Beginners Intro To Yoga

4-Week Series on Mondays 

February 6-27 in Rochester

Learn The Basics Of Breath, Posture & Awareness

Pre-Register
Download Flyer

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

6:30PM-7:30PM


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



Location: Rochester

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


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


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

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


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


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

Yoga Therapy For Better Bones

4-Week Series on Wednesdays 

March 15 - April 6 in Rochester

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

Pre-Register
Download Flyer

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

1:30PM-2:30PM


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

Pre-registration required



Location: Rochester

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


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


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


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

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

Workshops

(note UpDog Rochester or Sterling Hgts. location)

Full Moon Drum Circle & Meditation

Friday, January 6 in Rochester

Pre-Register
Download Flyer

Friday, January 6

7:30-9:00PM


$15 per person ($20 door)


Location: Rochester

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


Indigenous peoples of the world have for millennia gathered under the light of the Full Moon to dance and make music. The beat of the drums brings us in tune with the rhythms of nature to evoke and raise powerful currents of life energy. 


As participants relax, enjoy and explore the music, their natural creativity and curiosity emerges and the rhythms grow and change. Each person is able to express themselves through their individual instrument while simultaneously participating as part of a larger whole for a therapeutic experience - a new voice, a collective voice, emerges as we drum together and just have fun! 


Pre-register to hold your spot. Walk-ins always welcome space permitting.

Crystal Bowls Healing Sound Frequency

Friday, January 13 in Rochester

with Vibroacoustic Sound Healer Yvonne Clark

Pre-Register
Download Flyer

Friday, January 13

7:30PM-9:00PM


$25 per person ($30 door)


Location: Rochester

Join Yvonne in this yogic experience of pranayama (breathwork) while simultaneously moving energy through each chakra energy center through use of quartz crystal healing bowls tuned specifically to the "heartbeat of the Earth" at 8 Hz.  Be prepared for an amazing sound bath! - guiding you safely into the deep layers of the brain frequencies and psyche. 


This therapeutic workshop will impact your physical, energetic, and emotional body and mind through powerful, healing sound frequency and vibration:

  • Learn the science behind sound healing and its' benefits
  • Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
  • Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice


Bring your Yoga mat and optional blanket or pillow. We also have bolsters and blankets available for use and/or purchase. 


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


Yvonne is an experienced Vibroacoustic Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Yoga For Winter Meridians

Friday, January 27 in Rochester

Learn How To Utilize Your Yoga Practice For The Changing Seasons

Pre-Register
Download Flyer

Friday, January 27

7:30-9:00PM


$25 per person ($30 door)


Location: Rochester

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

 

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


What To Expect:  A brief introduction to Traditional Chinese Medicine concepts to provide context for our practice

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


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


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

Shamanic Rites

Of The Munay-Ki

Saturday, January 28 & March 4 in Rochester

Munay-Ki-Rites.jpg

Illuminate Your Spirit & Open Your Heart! 

Pre-Register
Download Flyer

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

12:00PM-5:00PM


$90 per person (includes both January & March sessions)



Location: Rochester

Shamanism is an ancient healing tradition over 40,000 years old. Shamanic teachings focus on our connection to nature and all of creation.  Shamanism involves working with transcendental energies in the physical and spiritual world to heal and balance in this world. 


The Munay-Ki are a series of nine Empowerment Rites of Awakening passed down from the ancient Shamans of Peru.  "Munay" means "love and will" together with "ki" from the Japanese word for energy, combine to give the meaning:  Energy of Love 


Shaman Joe will educate the group about the "Great Rites of Enlightenment" of the Munay-Ki and perform the nine Rites for each participant amongst the support of the group.  Receiving these deep healing Rites is a very uplifting and personal experience to help you realize your sacred space, illuminate your spirit, open your heart, and align with your highest Self.  This powerful transformation will take place over two separate sessions. 


$90 cost includes attendance at both Jan. 28 and March 4 sessions and all workshop materials, including an online video and a Pi Stone selected especially for you.


Pre-register as space is limited to 8 participants

Yoga Therapy For Upper Back, Neck & Shoulders

Friday, February 3 in Rochester

with Certified Yoga Therapist Tracy Flynn

Pre-Register
Download Flyer

Friday, February 3

7:30PM-9:00PM


$30 per person ($35 door)


Location: Rochester

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


We will also explore how posture affects the upper body and how the ancient teachings on the chakras relate to these areas of the body. Prior Yoga experience is helpful, but not required.

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

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

Goddess Circle

Friday, February 3 in Rochester

Goddess Circle.jpg
Pre-Register
Download Flyer

Friday, February 3

7:00-9:00PM


$25 per person ($30 door)


Location: Rochester

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

 

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


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


Intro To Mediumship & Intuitive Development:

Exploring Your Clair Senses

Friday, February 10 in Rochester

Pre-Register
Download Flyer

Friday, February 10

7:30-9:30PM


$35 per person ($40 door)


Location: Rochester

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


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

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


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

Restorative Yoga

Friday, February 17 in Rochester

Pre-Register
Download Flyer

Friday, February 17

7:30PM-9:00PM


$25 per person ($30 door)


Location: Rochester

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


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

 

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


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

Ashtanga Yoga Explained: Pt. 1 Standing Postures

Saturday, March 11 in Rochester

Part 1 Standing Series with Samantha Piro

Pre-Register
Download Flyer

Saturday, March 11

1:30-3:30PM


$25 per person ($30 door)


Location: Rochester

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

 

In this Part 1 Ashtanga Standing Series Workshop, Samantha overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. She will perform the Ashtanga opening/closing chants in Sanskrit and move through the standing postures portion of the Ashtanga Primary Series, breaking down how to do each pose with proper alignment. Modifications for each pose will be included making Ashtanga accessible for everyone! 


You will learn:

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


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



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


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

Usui Reiki Level I Training & Certification

Saturday, March 18 in Rochester

Pre-Register
Download Flyer

Saturday, March 18

12:00PM-3:00PM


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


Location: Rochester

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


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

 

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


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

 

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


Reiki II & Reiki Master Certification with Heather Also Available April 29! - See Below  





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

Intro To Inversions & Arm Balancing

Friday, March 24 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, March 24

7:30-9:000PM


$25 per person ($30 door)


Location: Rochester

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


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


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


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


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


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

Shamanic Soul Retrieval

Saturday, March 25 in Rochester

A Sacred Shamanic Healing Technique With Shaman Joe Pahl

Pre-Register
Download Flyer

Saturday, March 25

12:00-6:00PM


$125 per person


Location: Rochester

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


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


You will learn:  

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


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

 

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

Puppy Love Yoga In-Studio!

Saturday, March 25 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, March 25

1:30-2:30PM


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


Location: Rochester

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


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

 

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


Check out the Puppy Love Yoga Video!

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

Ashtanga Yoga Explained: Pt. 2 Seat Postures

Saturday, April 1 in Rochester

Part 2 Seated Series with Samantha Piro

Pre-Register
Download Flyer

Saturday, April 1

1:30-3:30PM


$25 per person ($30 door)


Location: Rochester

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

 

In this Part 2 Ashtanga Seated Series Workshop, Samantha overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. She will perform the Ashtanga opening/closing chants in Sanskrit, a short Sun Salutations A & B warm-up and then focus primarily on the seated postures portion of the Ashtanga Primary Series, breaking down how to do each pose and variations. Modifications for each pose will be included making Ashtanga accessible for everyone! 


You will learn:

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


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



Note: Part 1 Ashtanga Standing Series complement to this Part 2 Seated Series workshop is also being offered on Mar, 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

Meet Your Spirit Guides

Friday, April 14 in Rochester

Pre-Register
Download Flyer

Friday, April 14

7:30-9:30PM


$25 per person ($30 door)


Location: Rochester

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

 

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


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


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

Chakra Balancing & Intuitive Healing

Friday, April 21 in Rochester

Learn To Open & Balance The Seven Chakra Energy Centers

Pre-Register
Download Flyer

Friday, April 21

7:30-9:30PM


$55 per person ($60 door)


Location: Rochester

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


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


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


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


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

Mala Making

Saturday, April 22 in Rochester

Pre-Register
Download Flyer

Saturday, April 22

1:30PM-3:30PM


$35 per person ($40 door)


Location: Rochester

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


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

 

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


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

Usui Reiki Level II/Master Training & Certification

Saturday, April 29 in Rochester

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

Pre-Register
Download Flyer

Saturday, April 29

12:00PM-5:00PM


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

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


Location: Rochester

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

 

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


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


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


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




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

Thai Yoga Massage Techniques Trainin

Saturday, May 6 in Rochester

Pre-Register
Download Flyer

Saturday, May 6

1:30PM-3:30PM


$60 per person ($70 door)


Location: Rochester

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



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


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


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

  

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

Breathwork

Weekly Guided Breathwork Class

with Dr. Brian McCarroll

Tuesdays 6:15PM & Thursdays 8:45AM

In Rochester

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No Prior Breathwork Experience Needed - Everyone Welcome!

Pre-Register
Download Flyer

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

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


Regular Class Rates Apply:

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


Location: Rochester

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


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


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


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


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

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

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Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

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

Children All Ages 4 and Up Welcome!

Pre-Register 
Download Flyer

Weekly Saturdays

10:00AM-11:00AM


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

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


Location: Rochester

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


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


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


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

Meditation

Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester

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No Experience Required - Everyone Welcome!

Pre-Register 
Download Meditation Flyer

Weekly Wednesdays

7:00-8:00PM


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

FREE to all Monthly Unlimited members!


Location: Rochester

Purchase Single Meditation Class $5 


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


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


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


Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 


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


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


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


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


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

 

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


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


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

 

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


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


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


Cost:

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


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


tracyflynn@hotmail.com

248-334-7381




About Tracy Flynn

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


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


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

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

Contact:

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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga

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Learn More At Our Website

The UpDog Crystal & Metaphysical Shop houses 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
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Crystals & Gem Stones


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

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Crystal Jewelry


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

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Smudging Supplies


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

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Singing Bowls


Hand-made and machined brass singing bowls

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Pendulums


Variety of crystal and metal Pendulum styles

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Tarot & Oracle Cards


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

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Crystal Lamps & Candle Holders


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

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Apparel


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

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Yoga Gear


Premium Jade & Manduka Yoga Mats, Mat Towels, Hand Towels, Mat Cleaner, Mat Bags & Carriers, Yoga Socks, Yoga Straps, 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

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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.

e-Gift Certificates

Save Time, Buy Online Anytime

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If you don't already have an UpDog Online Account, please visit the My UpDog page of our website to create one to take advantage of all of our online offerings:

My UpDog Account

Once you've created your account, you can:


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

Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

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One 150 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 


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

  

Contact Jill for more information: 

jill@updogyoga.com

248-608-6668

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Create Or Log-In To Your Personal UpDog Account:

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View In-Studio Classes:

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Download Rochester In-Studio Schedule
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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

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

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit

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Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...

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

Take a virtual video tour of UpDog Yoga-Sterling Heights

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