January 2026 Newsletter

Join us into the New Year at either studio location for Yoga Classes, 108 Sun Salutations Class on New Year's Day Thursday, January 1st, FREE Yoga Weekends January 10-11 and January 18, Workshops and more (see below). 

Plus, stop in-studio or go to Pricing page of our website to purchase 20% OFF 20-PACK YOGA CLASSES SALE thru January 17.

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

Thursday, January 1st

12:00PM-1:30PM

Regular Class Rates Apply - Walk-ins Welcome!

Location: 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. 



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

Our UpDog graduating class of Fall 2025 Yoga Teacher Trainees will be teaching their final graduation classes in Rochester the weekends of Saturday-Sunday, January 10-11 and Sunday, January 18 - 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 including new clients and walk-ins are welcome. 

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

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

Our Biggest Discount On 20-Pack Yoga Classes - Save 20% thru January 17, 2026

Class packs may be used on all in-studio Yoga Classes on the regular class schedule, and NEVER expire.

Save $49 off $249 regular price

Only $10 per class!

Save $48 off $240 regular price

Only $10 per class!

* Purchase online or in-studio thru January 17, 2026. 20-Class Pack activates on date of first use and never expires. Valid for all in-person, in-studio Yoga classes on the regular class schedule (does not include Kid's Yoga classes, workshops, or special events). Classes must be purchased separately for either studio location and do not transfer. Limit purchase of two (2) 20-Class Pack offers per person at discount price. Cannot be combined with any other offers or discounts. 

Saturday, January 24

1:30PM-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!

Sunday, February 22

11:00AM-1:00PM

$35 per person (pre-registration required)

Location: Rochester

Includes 45-minute Yoga Stretch Class with UpDog Instructor Yvonne Clark, Private Group 1-hour Free Skate with Live DJ, and Skate Rental - All Included!

Bring the whole family and/or your Yoga pals for some Sunday afternoon fun and just roll with it - with UpDog Yoga at The New Rink in Shelby Twp.

• We’ll have the entire indoor rink to ourselves as we start with a 45-min. Basic Yoga stretch class with Yoga mats center rink to get you warmed-up.
• Then lace-up your skates (skate rental included) and hit the rink for one hour of free skate at your leisure and pace, complete with a live DJ spinning tracks to get your groove on! 
• At the end of free skate, Yvonne leads a relaxing final stretch and savasana meditation center rink

All ages and all experience levels welcome, whether you’re a first-time beginner or advanced yogi or skater. Bring your Yoga mat and we’ll have extra free mats available for use (first-come, first serve). 

The New Rink is located at 50625 Van Dyke Ave. in Shelby Twp (just south of 23 Mile Rd. on west side of Van Dyke. Follow long driveway to large buiding located behind KFC)

586-731-5006

4-Week Series on Mondays: 1/12, 1/19, 1/26, 2/2

6:30PM-7:30PM

$125 per person (includes all 4 weekly sessions, handouts and use of props)

Pre-registration required

Location: Rochester

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

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

E-RYT500 Instructor Kim will walk you through the essentials to begin or strengthen your Yoga experience so that you can feel comfortable and confident in your body and in your practice:

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

Classes meet once per week on Mondays for 4 weeks at 6:30-7:30PM: 1/12, 1/19, 1/26, 2/2.

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

5-Week Series on Wednesdays: 1/14, 1/21, 1/28, 2/4, 2/11

1:30PM-2:30PM

$125 per person (includes all 5 weekly sessions, handouts 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 20 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 health, 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 and make sure each person is approaching the practice to their best advantage. To this end, class size will be limited.



Classes meet weekly on Wednesdays 1:30-2:30PM for 5 weeks: 1/14, 1/21, 1/28, 2/4, 2/11.

4-Week Series on Sundays: 1/25, 2/1, 2/8, 2/15

12:30PM-1:45PM

• $120 per person for all 4 weeks
• Or $35 Single Session Drop-In Available thru 2/15

Location: Rochester

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

Classes meet weekly on Sundays 12:30-1:45PM for 4 weeks: 1/25, 2/1, 2/8, 2/15. All classes include simple movements suitable for all. Bring your Yoga mat. Additional seating and props will be provided for use.

Week 1: An overview of techniques and practices – and trying them out

Weeks 2-4: Delving deeper into one approach within the context of an integrated practice (with yoga postures) to unlock the power of these techniques

• Week 2: The four parts of the breath and how they effect our physiology and moods
• Week 3: Alternate nostril techniques to help the breath become more subtle and promote mental, energetic and emotional balance
• Week 4: Segmented inhalations to help us feel more vibrant and energized, and improving posture in the upper body, and segmented exhalations to help us feel more calm and grounded, while also promoting stability in the lower body

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



12-Week Series on Tuesdays: 2/3, 2/10, 2/17, 2/24, 3/3, 3/10, 3/17, 3/24, 3/31, 4/7, 4/14, 4/21

1:30PM-2:30PM

$329 per person (includes all 12 weekly sessions, handouts and use of props)

Pre-registration required

Location: Rochester

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 wo 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 weekly on Tuesdays 1:30-2:30PM for 12 weeks: 2/3, 2/10, 2/17, 2/24, 3/3, 3/10, 3/17, 3/24, 3/31, 4/7, 4/14, 4/21.

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 has been practicing Yoga (postures, pranayama and meditation) for over 30 years. She holds the highest certifications as a Yoga instructor and internationally certified Yoga Therapist (ERYT 500, C-IAYT). She provides individual Yoga therapy sessions at UpDog, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. In addition to practicing individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years. 

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 2026 Yoga Teacher Training begins March 1st and takes place once per week on Sundays, March 1 - June 7, 2026.

Enroll Now To Save Up To $300 On Tuition And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru June 2026!

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

The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS500 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT. Over the past 26 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 early bird enrollment:

• Save $100 off tuition with $200 deposit prior to January 20, 2026
• Additional $200 discount available with full tuition payment prior to February 1, 2026
• Affordable payment plans also available

 INCLUDED with your tuition:

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

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

Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Friday, January 2

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

The Five Tibetan Rites are a yogic system of simple, yet incredibly energizing exercises that are said to have originated deep in the Himalayas 2,500 years ago and are still practiced as a daily ritual by many today. 

Also known as the “Five Rites of Rejuvenation,” these asanas (postures) take only a few minutes to perform, but can dramatically increase physical strength and suppleness, as well as mental acuity. 

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

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

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

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

Saturday, January 3

6:00PM-7:30PM

$25 per person ($30 door)

Location: Rochester

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

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

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

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

Friday, January 9

7:00PM-9:00PM

$30 per person ($35 door)

Location: Rochester

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

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

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



You will leave feeling peaceful and empowered!

Marjorie Lacovic is a Reiki Master & Spiritual Intuitive practicing for 11 years

Friday, January 9

7:30PM-9:00PM

$30 per person ($35 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 E-RYT500 Yoga Instructor and certified Yoga Medicine® Therapeutic Specialist 

Thursday, January 15

6:30PM-8:30PM

$15 per person

Location: Rochester

If you are Reiki certified at any level, or a healing practitioner of any modality, we invite you to join Reiki Master Heather for an all levels Reiki Share!

Heather leads a guided meditation and circle of sharing and then everyone will have the opportunity to give and receive Reiki in a casual atmosphere of friendship, honor and positive energy. Connect and re-connect with other like-minded healers to share techniques, experiences and give and receive your healing gifts in a supportive and loving environment.

As energy workers and healers, we all need a reset and can greatly benefit from taking the time to receive Reiki healing for ourselves. Collective consciousness is powerful, and when multiple people direct their energies toward one focus, the results can be incredible as we raise the energy and frequency of the entire group. Reap the combined wisdom and skill as you receive healing from healers with different levels of practice, experience and varying modalities!

Reiki Share Benefits:

• Take some time for yourself and receive a huge boost of healing energy to feel relaxed, renewed and back in balance
• Learn more about Reiki and other healing modalities, discuss ideas and common interests
• Spend time with a group people who will support you on your Reiki journey - no matter where you're at!

Friday, January 16

7:30PM-9:00PM

$35 per person ($40 door)

Location: Rochester

There are many causes for stiffness in the upper body with some of the most common being prolonged computer use, phone use and slouchy posture. Regardless of the cause, 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.

The movements are gentle and each person will work within their own range of motion. Prior Yoga experience is helpful, but not required.

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

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

Friday, January 23

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

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

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

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

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

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

Yvonne has 16 years experience as a Vibroacoustic Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Friday, January 30

7:00PM-9:00PM

$60 per person ($65 door)

Location: Rochester

Harness the Power of Hypnotherapy To Align Intentions And Transform Your Year!

Begin your year with clarity and purpose at Soul Sync 2026: A transformational hypnotherapy experience with Dr. Candace Hayden designed to align your intentions and help you manifest your best year yet. Whether you’re looking to cultivate new habits, release limiting beliefs, or set powerful goals, this session will leave you empowered and motivated.

Soul Sync Clarity Clicks is the first session in this year's transformational series. It Clicks in 2026 — a journey of alignment, insight and inner activation. This session helps you clear the mental fog, reconnect with your inner truth, and begin the year with deep intention and grounded energy.

Each Soul Sync session stands alone, but the series is intentionally crafted so your Click Year builds and deepens with each experience.

Why This Session Matters

Hypnotherapy is a powerful tool that clears subconscious blocks and helps unlock your subconscious potential, clearing the way for lasting change. This is your opportunity to tap into your deepest goals, step into confidence, and develop a clear path to manifest them. Your year doesn't start with hustle — it starts with clarity. When your energy is aligned and your vision is steady, the rest of your Click Year begins to fall into place naturally.

What to Expect:

• Guided Group Hypnotherapy: Drop into deep relaxation and connect with the part of you that already knows your direction for 2026
• Clarity Mapping Ritual: A guided process to uncover what's calling you this year — and release what's no longer fits your energy, purpose or path
• Insight Integration: Anchor your breakthroughs using the Soul Sync Mini Workbook and Click Year prompts so clarity becomes action, not just a moment
• Connection And Q&A: Share insights, ask questions, and receive gentle guidance in a supportive space
• Ritual Keepsake: Each Soul Sync experience includes a small clarity-aligned ritual item selected to support your energy and intention throughout 2026

Create the grounded, intentional beginning you deserve! Space is limited to create a more intimate and personalized experience -reserve your spot today.

Dr. Candace Hayden is a certified hypnotherapist and life/health coach who has been guiding clients through personal growth and transformation for years. Using hypnotherapy and coaching, she empowers individuals to align their intentions, release limiting beliefs, and design lives filled with purpose and fulfillment.

Friday, February 6

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

Sound penetrates our bodies, minds and hearts in profound ways. Our voices can be the source of healing and transformation, and the sounds we make can have different effects.

In this workshop we explore Movement with Sound Vocalization, including: different pitches, vowel sounds, bija mantras, and an ancient chant.

Then we keep the vibrations flowing in śavasana (final relaxation) with a Gong Sound Bath, which creates sustained waves of healing sound for a deep meditation and relaxation. 

Some prior yoga experience is recommended for this all-levels workshop.  

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

Saturday, February 7

12:00PM-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.

Friday, February 13

7:30PM-9:00PM

$40 per person ($45 door)

Location: Rochester

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

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

• A full Yin Class with emphasis on restorative postures
• Massages from a team of Certified Massage and 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.

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

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

Friday, February 20

7:30PM-8:45PM

$35 per person ($40 door)

Location: Rochester

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

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

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

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

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

Yvonne has 16 years experience as a Certified Yoga Therapist (C-IAYT, E-RYT500), Vibroacoustic Sound Healer, and Yoga Alliance Continuing Education Provider (YACEP)

Friday, March 6

7:30PM-9:00PM

$35 per person ($40 door)

Location: Rochester

Learn safe and effective ways to stretch and strengthen the musculature of the hips, pelvis, and sacroiliac joints. We will use adapted Yoga postures and breathing practices to release tension, improve mobility and balance musculature asymmetry. 

The evening will conclude with a guided relaxation and breath meditation. Prior Yoga experience is helpful, but not required.

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

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

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

Two-Part Series: Saturday, March 21 and April 25

12:00PM-5:00PM

$99 per person (includes both March and April sessions)

Location: Rochester

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

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

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

$99 cost includes attendance at both March 21 and April 6 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

Saturday, March 28

12:00PM-3:00PM

$225 per person

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 18 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 atunement and/or continuing education, you may do so for only $75 by providing a copy of your Reiki certificate at registration.

Reiki Level II/Master Certification with Heather Also Available April 18 - See Below  

Saturday, April 18

12:00PM-5:00PM

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

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

Location: Rochester

Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice.

You will learn application and hands-on practice of symbols at the advanced Reiki II and Master levels, chakra balancing and working with natural healing energy. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for 17 years.

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

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

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

Heather Puzan is Reiki Master, Shaman and Pranic Healer who has been practicing energy work for 17 years

Weekly Wednesdays

7:00-8:00PM

Only $8 Single Class Drop-in (or use your class packs)

FREE to all Monthly Unlimited members!

Location: Rochester

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

No meditation experience necessary - Everyone Welcome!

These sessions are ideal for beginners to introduce meditation with the support of a friendly, informal group. We invite all to discuss and share your meditation experiences and best practices, as well as ask questions of other meditators in the group.

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

Meditation chairs, cushions and blankets provided for use.

Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda



Weekly Fridays

11:00-11:45AM

Only $8 Single Class Drop-in (or use your class packs)

FREE to all Monthly Unlimited members!

Location: Rochester

Join Instructor Carole Pompa for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life! Carole is a certified E-RYT500 Yoga instructor who has been teaching Chair Yoga for over 10 years.   

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

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

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

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



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

Weekly Saturdays

10:00-11:00AM

• Kid's Single Class $15
• Kid's 5-Class Pack $55

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

Location: Rochester

Appropriate for boys and girls all ages 4 and up. No prior Yoga experience required. Class includes Yoga, games and activities.

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

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

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



The UpDog Crystal & Metaphysical Shop houses 600 square feet of merchandise hand-selected from around the world!

• Crystals & Gemstones from A to Z
• Jewelry
• Pendulums
• Singing Bowls
• Books
• Tarot/Oracle Cards
• Therapeutic-Grade Essential Oils
• Incense & Smudging Supplies
• Wide variety of other Metaphysical Items
• Yoga Gear and Apparel

Crystals & Gem Stones

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

Crystal Jewelry

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

Smudging Supplies

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

Singing Bowls

Hand-made and machined brass singing bowls

Pendulums

Variety of crystal and metal Pendulum styles

Tarot & Oracle Cards

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

Candles, Crystal Lamps & Candle Holders

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

Apparel

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

Yoga Gear

Premium Jade & Manduka Yoga Mats, Mat Towels, Hand Towels, Mat Cleaner, Mat Bags & Carriers, Yoga Socks, Yoga Straps, Blocks, Bolsters, Blankets, Sandbags

We are located at 210 W. University, 2nd Floor (inside UpDog Yoga) in Downtown Rochester. Open 7 days per week. Our Shop hours mirror the Yoga Studio hours and we are open every Morning and Evening, Sunday-Friday 8:30AM-1:00PM (Closed 1:00PM-3:30PM) and open 4:00PM-8:00PM. Saturdays open 8:30AM-12:30PM.



• Monday: 8:30am–1pm, 3pm–8pm
• Tuesday: 8:30am–1pm, 4pm–8pm
• Wednesday: 8:30am–1pm, 4pm–8pm
• Thursday: 8:30am–1pm, 4pm–8pm
• Friday: 8:30am–1pm, 4pm–8pm
• Saturday: 8:30am–12:30pm
• Sunday: 8:30am–12:30pm, 4pm–7:00pm



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

Once you've created your account, you can:

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

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: