January 2022 Newsletter

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Join us Christmas and 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.

Also stop in to purchase our 20% OFF 20-CLASS PACK YOGA SALE, Holiday Gift Certificates and Merchandise.

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

Rochester Class Schedule
Sterling Hgts. Class Schedule
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New Year's Day

108 Sun Salutations Class

12PM Saturday, January 1st in Rochester

Download Flyer

Saturday, January 1st


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 Saturday, January 1st in Rochester

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Download Flyer

Saturday, January 1st


$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 first ever 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 physical therapist graduate 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 has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and breathwork instruction from Brian MacKenzie.

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20% Off 20-Pack Yoga Classes! 

Buy Now Thru Jan. 10 For Either Rochester Or Sterling Hgts. Use For In-Studio And/Or Online Classes

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Click To Purchase 20-Class Pack Rochester $192

RSave $48 off $240 regular price

Only $9.60 per class! 

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

Sterling Hgts: Save $45 off $225 regular price

Only $9 per class! 

* Purchase online or in-studio thru January 10, 2022. Activates on date of purchase and never expires. Valid for all Yoga classes on the regular class schedule including both in-person, In-Studio and/or Online Live Stream (does not include workshops, special events or Facebook video library). Classes must be purchased separately for either studio location and do not transfer. Cannot combine with any other offers or discounts. 

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


Remember The Yogis In Your Life This Holiday, 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

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

FREE Yoga Weekends!

FREE Yoga Classes Saturday-Sunday, January 8-9 and Saturday, January 15 in Rochester

Our UpDog graduating class of Fall 2021 Yoga Teacher Trainers will be teaching their final graduation classes in Rochester the weekend of January 8-9 and Saturday, January 15 - 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. 

View/Pre-Register For FREE Classes
Download FREE Classes Flyer - Save The Date
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* Above classes are free to all.  Walk-ins welcome. 

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

Intro To Yoga Series

Beginners Intro To Yoga Series 

4-Week Series on Mondays

Beginning January 10 in Rochester


Learn The Basics Of Breath, Posture & Awareness

Download Flyer

4-Week Series on Mondays in January: 1/10, 1/17, 1/24, 1/31


$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.

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

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

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

Yoga Teacher Training

Spring RYT200 Yoga Teacher Training


Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Spring!

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 2022 Yoga Teacher Training begins March 6, 2022 and takes place one day per week on Sundays, March 6 through June 12, 2022. Save $100 off tuition with early enrollment prior to January 15, 2022 and receive FREE Unlimited Yoga classes from the day you sign-up!


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 and Yin 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 21 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, 2022
  • Save $200 with tuition paid in full prior to January 31, 2022
  • Affordable payment plans also available

 INCLUDED with your tuition:

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


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

Contact Jill with questions and for more info:



Submit RYT200 Inquiry


(note UpDog Rochester or Sterling Hgts. location)

Five Tibetan Rites

Friday, January 7 in Rochester


Learn The Ancient Secrets Of The Fountain Of Youth!

Download Flyer

Friday, January 7


$20 per person ($25 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

Full Moon Drum Circle & Meditation

Sunday, January 16 in Rochester

Download Flyer

Sunday, January 16


$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 online to hold your spot. Walk-ins always welcome space permitting.

Healing Sound Frequency & Meditation

Friday, January 21 in Rochester


with Vibroacoustic Sound Healer Yvonne Clark

Download Flyer

Friday, January 21


$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 (or rent for $1) 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 Therapy For Back, Neck & Shoulders

Friday, January 28 in Rochester

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with Certified Yoga Therapist Tracy Flynn

Download Flyer

Friday, January 28


$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. 

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

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Tracy Flynn has been practicing Yoga Therapy for 10 years.  She holds the highest certifications as a Yoga instructor and Internationally Certified Yoga Therapist (ERYT 500, C-IAYT).  In addition to practicing individual Yoga Therapy at UpDog, she was also on staff at the Institute of Neuromuscular Medicine for 3 years.

Yoga Therapy For Stress & Anxiety

Friday, February 25 in Rochester

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with Certified Yoga Therapist Tracy Flynn

Download Flyer

Friday, February 25


$30 per person ($35 door)

Location: Rochester

In this session we will focus on two strategies from the Yoga Therapy tradition that are very effective at cutting through our experience of stress and anxiety:  Short Breath Retention and Using Opposites.

We will use these interventions while coordinating breath and movement, and also use reflection and relaxation. There are no prerequisites for attending this workshop and all Yoga experience levels are welcome, including beginners.

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

Shamanic Rites

Of The Munay-Ki

Saturday, April 23 & June 4 in Rochester


Illuminate Your Spirit & Open Your Heart! 

Download Flyer

Two-Part Series: Saturday, April 23 & June 4


$90 per person (includes both April & June 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 April 23 and June 4 sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants


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!

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 physical therapist graduate 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 has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and 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!

Download Flyer

Weekly Saturdays


  • 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

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.


Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester


No Experience Required - Everyone Welcome!

Download Meditation Flyer

Weekly Wednesdays


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.


  • $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:



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


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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga!

Learn More At Our Website

The UpDog Crystal & Metaphysical Shop houses 700 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


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



Variety of crystal and metal Pendulum styles


Tarot & Oracle Cards

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


Crystal Lamps & Candle Holders

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



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, Yoga Wheels, Blocks, Bolsters, Blankets, Sandbag

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–7:30pm

Service Links

Save Time, Buy Online Anytime


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: 



UpDog Website

Create Or Log-In To Your Personal UpDog Account:

My UpDog Account
Gift Certificates
Rochester Workshops
Sterling Hgts. Workshops
Yoga Teacher Training
Individualized Yoga Therapy
UpDog Rochester  Facebook
UpDog Sterling Hgts. Facebook

UpDog Quick Links

View In-Studio Classes:

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

Download In-Studio Class Schedule:

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

View ONLINE Live Stream Classes:

Rochester ONLINE Live Stream Schedule
Sterling Hgts. ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule
Download Sterling Hgts. ONLINE Live Stream Schedule

UpDog From Home Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga
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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

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Rochester:  248-608-6668
Email:  info@updogyoga.com

UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit


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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