5 Yoga Classes For $15!
Take Your First 5 Yoga Classes
For Only $15!*
($3 per class)
Let's Get Started!
Yoga a try in the comfort of
beautiful studios and
community of yogis to see if it's right for you
5 Yoga Classes for $15 available
NEW, first-time customers
Yoga Rochester and/or
UpDog Yoga-Sterling Hgts. Everyone
is welcome -
Tell A Friend!
any Yoga classes on our regular schedule, any day of the week.
have up to
days to use all
classes to ease into your Yoga practice
accommodate your busy schedule
* New customers only. One offer per person at either of our Rochester and/or Sterling Hgts. locations. Classes must be purchased separately for either studio location and do not transfer. Must purchase in-studio, not available for purchase online. Cannot be shared or combined with
First Class Free or any other offer or discount.
Five classes expire 60 days from date of purchase.
Our UpDog graduating class of Fall 2019 Yoga Teacher Trainers will be teaching their final graduation classes in Rochester the weekends of Jan. 18-19 and Jan. 25-26, 2020 and EVERYONE is invited to attend for FREE. Bring your family and friends and show the love for our newest Yoga instructors! All classes are FREE to all and walk-ins are welcome.
* Above classes are free to all. Walk-ins welcome.
Class rates apply for all other regularly scheduled classes on these days.
Yoga Teacher Training
UpDog School For Yoga, Rochester
Yoga Teacher Training
& RYT200/500 Continuing Education
Learn To Teach The Change You Wish To See
Become A Certified Yoga Instructor This Spring!
Sessions Meet Weekly On Sundays
: March 1st thru June 7, 2020
$2,900 per person (payment plans available)
Learn to be a certified Yoga Instructor with our Spring 2019 Yoga Teacher Training Certification. We're accepting applications for our
13-Week Spring RYT200 Training Program.
The Spring program meets once per week on Sundays beginning March 1 - June 7, 2020 for a manageable pace.
Save Up To $400 On Tuition With
Early Bird Enrollment In January!
- Save $100 on Spring tuition with your $200 deposit by Jan. 15
- Save an additional $300 if you pay your tuition in full by Jan. 31
- Payment plans also available
- Plus, receive FREE Unlimited Yoga Classes at both UpDog locations from date of enrollment thru end of training June 2020!
ncluded with your tuition:
- FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout the training
- Free or discount Workshops throughout the training
- Discounts on Yoga Gear, Apparel, Metaphysical items and other merchandise from our in-house UpDog Boutique
- Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments throughout the training
For Yoga can help you begin an open-hearted journey to becoming a Yoga
nstructor. Learn how to share what you love with others - it's the best thing you'll ever do!
UpDog's curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic yoga for every body - whether your style is Ashtanga, Vinyasa, Slow Flow, Basic Hatha, Yin or Gentle Therapeutic Yoga.
the past 19 years,
has trained and certified hundreds of
Yoga teachers and studio
- 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.
- You will learn from the best and receive personalized attention as part of our certification program.
For questions and to receive a detailed info packet, please contact:
Jill Rocker: 248.608.6668
Module Drop-In &
Yoga Alliance Continuing Education Credits
Maintain Your RYT200 or RYT500 Certification with CEC
For those considering teacher training but can't make the time c
ommitment for a full 200-hour
training program, you can choose from one or more of our Fall training modules at a drop-in rate. This is a great way to learn more, enhance your practice and experience a portion of the teacher training experience for one or more sessions to see if a full training program may be part of your future.
Or perhaps you are already a registered RYT, who would like to further hone your skills and earn continuing education credits to maintain your Yoga Alliance certification while focusing on specific areas that simply need polishing. This is especially helpful if you have not taught for any length of time or feel adequate time was not spent on certain areas of your prior training, such as class flow construct, adjustments, anatomy, practice teaching time in a studio setting, etc.
Cost to attend a full day and earn CE is $175 per day. Attend multiple days and save at only $125 per day for two or more days.
You can submit the hours you complete as Continuing Education Contact Hours toward your Yoga Alliance CE requirements.
Contact Jill at 248.608.6668 or
or more information about specific session topics by date and to discuss your needs.
Questions, please contact:
Jill Rocker: 248.608.6668
Beginners Intro To Yoga Series
4-Week Series on Mondays Beginning January 13 in Rochester
Learn The Basics Of Breath, Posture & Awareness
4-Week Series on Mondays: 1/13, 1/20, 1/27, 2/3
$99 per person (includes all 4 weekly sessions, props and handouts)
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
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.
will walk you through the essentials to
experience so that you can feel comfortable and confident in your body and in your
- 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
-on-one attention and leave this workshop feeling strong and energized for your next class!
(please note UpDog Rochester or Sterling Hgts. location)
Full Moon Drum Circle
Friday, January 10 in Rochester
Friday, Jan. 10
$15 per person ($20 door)
January Full Moon
with a powerful, creative drumming and meditation session led by
Chuck McNabb, gifted Intuitive & Spiritual Advisor.
Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.
drum circle embraces people of all ages and no drumming or meditation experience is
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!
Meditative Crafts To De-Stress
Friday, January 10 in Sterling Hgts.
Friday, January 10
$20 per person ($25 at door)
Location: Sterling Hgts.
Creativity Without Criticism, Competition And Comparison Is A Rewarding And Meditative Practice, Highly Beneficial To Health & Well Being -
Welcoming And Inclusive To All!
Meditation and other stress-reduction techniques, such as focused crafts have been studied as treatments for depression and anxiety.
and anxiety can often feel debilitating and we're here to help
Join a group of people who understand you, holding no judgment or expectation, to help you find ways to heal.
Meditative Crafts sessions with Kelsey and friends explores engaging, interactive, yet highly-focused meditative ways to channel our anxieties elsewhere in order to quiet our mind and find peace within ourselves, such as:
- Painting, drawing and art projects
- Coloring mandalas
- Vision boards
- Jewelry making
- Therapeutic oils
- Guided meditation
- Chakras and chanting
- Breathing techniques
- Free form dance
- Group discussion & support
Each monthly session will highlight a new, fun activity for the group. All instruction and supplies provided. Let Meditative Crafts be that light for you and come begin your journey of healing inside and out!
Women's Soul Circle
Friday, January 17 in Rochester
Friday, January 17
$20 per person
A Place To Reclaim, Cultivate and Support The Feminine Spirit!
Join us for 90 minutes of sacred
meditation, movement practices, open dialogue and sharing to
rediscover our physical
selves in renewal
, release and rebirth.
hold space for each other to cultivate
space to reclaim our power, restore sisterhood, spirituality and well-being
This experience will leave every woman who attends feeling fully supported and empower her to live her most authentic life.
grow and glow together!
with Psychic Medium Lisa Bousson
Saturday, February 1st in Rochester
Online pre-registration is directly with Lisa Bousson
Saturday, February 1
$25 per person ($30 door)
Join Psychic Medium Lisa
she provides evidential proof of your loved one's continued involvement in your life. "Love never dies" is the truth - and your loved ones and ancestors in spirit can't wait for you to communicate with them! The messages from spirit may be filled with love, hope, sharing, memories, healing and often humor. Experience it for yourself
a noted psychic medium who has been working in this area for almost 30 years and demonstrates for audiences all over the country.
has been successful in gathering details and connecting with people who have passed away confirming they are thriving in the Spiritual dimension while watching over their loved ones here on Earth.
Spirit Gallery is a compassionate event allowing
healing and to
precious loved ones remain connected to us. It is comforting to know that we will have the opportunity to be with people we love
again in spirit.
Healing Sound Frequency Meditation
Friday, January 24 in Rochester
with Vibroacoustic Sound Healer Yvonne Clark
Friday, January 24
$25 per person ($30 door)
this yogic experience of pranayama (
) while simultaneously moving energy through each chakra
energy center through use
of quartz crystal healing
tuned specifically to the "heartbeat of the Earth" at 8 Hz
prepared for an amazing sound
bath! - guiding you safely
into the deep layers of the brain frequencies and psyche.
therapeutic workshop will impact
mind through powerful, healing sound
- Learn the science behind sound healing and its' benefits
- Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
- Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice
Yoga Instructors: Earn Yoga Alliance Continuing Education credits by attending this workshop
Yvonne is an experienced
Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)
Friday, February 7 in Rochester
Bliss Out With Massages & Reiki In Yin Poses!
Friday, February 7
$25 per person ($30 door)
Restorative Yin Yoga poses,
Massage, and Reiki Energy Healing combine for UpDog's amazing RestoraYin
© Yoga Experience! Much copied, but never duplicated, there's no bliss like
revitalizing form of
bodywork is a wonderful way to relax, restore and renew to promote
- A full Yin Class with emphasis on restorative postures
- Massages from a team of certified Thai Yoga Massage therapists
- Reiki Energy Healing therapy
help us learn to relax and rest deeply and completely which benefits all organ systems within the
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.
Space is limited. Pre-register early to reserve your spot as this popular workshop fills up fast!
Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop
Valentine Thai Yoga Massage
Saturday, February 15 in Rochester
Saturday, February 15
$49 per couple ($60 at door)
Join Thai Yoga Massage Therapists, Tina & Bob, for a deeply relaxing and educational evening of Thai Yoga Massage. Share the art of giving and receiving an amazing 30-minute Thai Yoga
bodywork session. No prior massage experience necessary.
Bring a friend, spouse or loved one to learn assisted Yoga postures and touch technique that pr
omotes deep relaxation, improves circulation, boosts the immune system, and balances body energy
for better health. Each couple will have a chance to give -
- an incredible Thai Yoga massage.
TYM mats, cushions and props are provided for use during the workshop.
Yoga Instructors: Earn Yoga Alliance Continuing Education credits
by attending this workshop
Yoga Nidra Therapy
For Releasing Anxiety
Friday, February 21 in Rochester
Friday, February 21
$25 per person ($30 door)
sleep as it is commonly known, is
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.
hour of Yoga Nidra promotes
physical, emotional and mental rest
you with a sense of
that is as restful as several hours of
that's easy to follow and everyone
of all ages
do. Simply lie
down on the floor in
) and follow Yvonne's voice as she guides you. The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual. The
stages of body scan and breath awareness calm the nervous system, leading to less stress and better health.
Yoga Instructors: Earn Yoga Alliance Continuing Education credits by attending this workshop.
Yvonne Clark is certified at the highest level of teaching
and is a
Certified Yoga Therapist (C
IAYT) and Yoga Alliance Continuing Education Provider (YACEP).
teaching yoga for over 10 years and has excellent experience with individuals and their unique needs, as well
groups working on specific practices.
Shamanic Rites of The Munay-Ki
Saturday, April 11 & May 16 in Rochester
Illuminate Your Spirit & Open Your Heart!
Two-Part Series: Saturday, April 11 & May 16
$90 per person (includes both April & May sessions)
is an ancient healing tradition over 40,000 years old. Shamanic teachings focus on our connection to nature and all of creation.
working with transcendental energies in the physical and spiritual world
heal and balance in this world
-Ki are a series of
of Awakening passed
down from the ancient Shamans of Peru.
" means "love and will" together with "
" from the Japanese word for energy, combine to give the meaning:
Energy of Love
Joe will educate the group about the
Enlightenment" of the
-Ki and perform
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.
cost includes attendance at both April and
and all workshop materials, including a DVD and a Pi Stone selected especially for you
Pre-register early as space is limited to 8 participants.
NEW Yoga Classes
At UpDog Sterling Hgts!
9AM Mondays with Melissa
5PM Tuesdays with Kim & Thursdays with Amanda
Melissa has added a weekly VinYin class on Mondays at 9AM-10:00AM, followed by her Basic class at 10:15-11:15AM.
Kim is teaching a weekly VinYin class on Tuesdays at 5PM-6PM.
Amanda is teaching a weekly Basic class on Thursdays at 5PM-6PM.
Please enjoy these three new weekly class additions and join these lovely ladies on the mat!
Chair Yoga Classes
Weekly Fridays @ 11:00AM in Rochester
Weekly Tuesdays @ 3:00PM in Sterling Hgts.
Regular class rates apply or $5 per person walk-in
Weekly on Fridays
Weekly on Tuesdays
Location: Sterling Hgts.
Regular class rates apply or $5 per person walk-in
No prior Yoga experience necessary. Everyone Welcome!
Maniscalco-Sterling Hgts., for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life! Mike and Carole are certified E-RYT200 Yoga instructors. Mike has been teaching Chair Yoga to over 50 participants per week for over three years and Carole has been teaching Chair Yoga at Beaumont hospital for over two years.
is a modified, gentle form of Hatha
that is practiced sitting on a chair, or standing using a chair for support. Almost any traditional
pose or move can be replicated and altered to accommodate
, 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
an ideal exercise for
have trouble moving through the up and down motions of traditional
to stay stabilized. Along with increased range of motion through holding poses on a chair, chair classes will also incorporate pranayama breathing and introduce meditation techniques to assist in reducing anxiety and creating spatial awareness.
Chair Yoga really is a great practice for EVERYONE because it deepens flexibility and strengthens personal body awareness. Improved flexibility, relieving chronic pain, cramps and stiffness, and creating a happy mental state are just a few of the benefits Chair Yoga can provide for our bodies to benefit anyone.
Chair Yoga is part of our weekly class schedule each Tuesday in Sterling Hgts. & Fridays in Rochester, so you can drop-in anytime and walk-ins are always welcome.
Regular class rates apply.
Kids Yoga Classes
Weekly Saturdays @10AM & Tuesdays @1:15PM in Rochester
Kids Yoga That's Especially For Them.
Walk-ins Always Welcome!
Weekly on Saturdays & Tuesdays in Rochester
- Saturdays: 10:00AM-11:00AM
- Tuesdays: 1:15PM-2:15PM (perfect for home schoolers!)
Kids Single Class: $15
Kids 5-Class Pack: $55 (class packs never expire and can be used on any kid's classes)
Kids can also share a parent's current class packs
Appropriate for boys and girls of all ages 5 and up. No prior Yoga experience required. Yoga teaches
kids how to relax, develop body
, find their inner balance,
just have some fun
. We'll workshop with the kids inYoga poses, mindful breathing, play yoga-themed games and quiet meditation.
Saturday Kids classes in Rochester, led by UpDog Instructor, are held inside the Friendship Factory (our neighbor on the 1st floor)
in a kid-friendly atmosphere! (check-in at UpDog Front Desk). The kids have their own space, and parents you can have yours too by attending the 10AM adult Basic Yoga Class in the UpDog practice room at the same time - so the whole family gets their Yoga!
Buti Yoga Classes
Weekly Sundays @12PM in Sterling Hgts.
Weekly Sundays @ 10AM & Tuesdays @ 7:00PM
- Weekly on Sundays 10:00AM-10:45AM in Rochester
- Weekly Sundays 12:00PM-12:45PM in Sterling Hgts.
- Weekly on Tuesdays
7:00PM-7:45PM in Rochester
Regular class rates apply
What is Buti Yoga?
A Soulful Blend of Power Yoga, Cardio-Intensive Tribal Dance,
Conditioning and Deep Abdominal Toning
Yoga Instructor, Virginia Dodge, will help you tap into your creativity with this dynamic Yoga class. Learn
to incorporate isolation of core musculature into your
inspired music, innovative floor work and an environment focusing on self-love and body confidence. This style balances high intensity sequences with traditional
techniques for a total body workout that is fun, freeing and invigorating!
Buti Yoga is part of our weekly class schedule on Sunday mornings and Tuesday evenings in Rochester and Sunday afternoons in Sterling Hgts. so you can drop-in anytime and walk-ins are welcome. Regular class rates apply.
Weekly Guided Meditation Classes
at both our Rochester & Sterling Hgts. locations
Weekly on Wednesdays
7:00PM-8:00PM in Rochester with Jill
7:30-8:30PM in Sterling Hgts. with Chuck
- FREE to all Unlimited Members
- Counts as regular class for Class Pack Holders
- $5 per person walk-in
Join us for a relaxing, evening meditation as we gather as a group to create balance at the mid-point of each week. This casual guided meditation uses a variety of simple, mindfulness meditation techniques which will vary weekly.
Regardless of the meditation styles used, the intent is always simply to help you relax and quiet the mind so that you may let go into a state of peace and equanimity, and just be HAPPY! Meditation helps us to de-stress while fostering relaxation, self-awareness, focus, creativity and clarity of our physical, emotional, mental and spiritual state.
No meditation experience necessary. These sessions are ideal for beginners to
oduce meditation with the support of a friendly, informal group. We
to discuss and share
your meditation experiences and best
practices, as well as ask questions of other meditators in the group.
Meditation Is Like Giving A Hug To Ourselves,
Getting In Touch With That Awesome Reality Within Us
Detroit Tarot Company
In The Downtown Wellness Union
Psychic Readings & Intuitive Cons
We're excited to announce that Detroit Tarot Company is part of our comm
unity of wellness service providers with a permanent space in the Downtown Wellness
ion (2nd floor adjacent to UpDog Yoga)! In-person sessions with Alexandria are now available in the Downtown Wellness Union by appointment.
dria has been
a practicing psychic since 1999 and is well-known throughout Metro-Detroit. With a background in psych
ology, she has always sought a spiritual and inspirational way to help people find the answers they were looking for. She uses her co
nnection with nature as well as Tarot, Runes, Ogham, and other methods combined with her natural intuitive and psychic abilities to answer questions, improve clarity, and provide guidance.
Active Recovery Wellness Services
In The Downtown Wellness Union
Therapeutic Massage, Cupping Therapy, Kinesiology Taping,
Infrared Sauna Therapy & More!
Active Recovery, LLC is part of our community of wellness service providers in the Downtown Wellness Union (2nd floor adjacent to UpDog Yoga). Active Recovery services include:
- Therapeutic Massage
Infrared Sauna Treatment NEW! Choose from 6 Infrared Health Programs including: Detoxification, Cardio, Weight Loss, Skin Health, Pain Relief and Relaxation
- Kinesiology Taping
- Cupping Therapy
- Chair Massage
One of Active Recovery's Infrared Saunas
In The Downtown Wellness Union.
Your Oasis Awaits!
Active Recovery offers therapeutic massage with an emphasis on structural integration and proper muscle function to support pain relief, ease of movement/range of motio
n, improved duration (h
olding) of chiropractic treatments and overall wellness.
We incorporate many different massage modalities into our therapeutic massages, based on the specific needs of each client. Some clients may want a slower, more relaxing massage. Some may want us to use techniques to aid a specific region of the body that is tight, or hurting.
We target layers of muscle and connective tissue to release adhesions, which are rigid bands of tissue that can cause pain and chronic tension. We also incorporate modalities such as trigger point therapy, myofascial release, craniosacral therapy, and a variety of other techniques into each massage. Cupping therapy can also be used upon request.
Our infrared saunas are the perfect complement to a massage or Yoga class, or as a stand-alone sauna appointment for better health, stress and pain management. Saunas feature chromotherapy, aromatherapy and acoustic resonance sound therapy as one of your many available selections.
Contact us for more information about the benefits of infrared therapy or to
schedule and appointment.
Stephan Conlee (pronounced Steven), LMT, NCBTMB is both massage therapist and owner of Active Recovery, LLC.
Stephan has worked in the field of holistic health for many years, and enjoys sharing his knowledge and experience with others to help them become their healthiest self. He is nationally certified in Massage Therapy and Bodywork, and holds many advanced modality certifications, including cupping therapy, and kinesiology taping.
Stephan also earned his Bachelor's of Science in Osteopathic Practice
from the National University of Health Sciences.
Visit Us At UpDog
Take a virtual video tour of our 1,000 sq. ft. practice room
located at 13911 19-Mile Road, Sterling Hgts.
All UpDog Rochester students are always invited to take advantage of
First Class Free
5 Classes for $15
new student offers
at the Sterling Hgts. location.*
UpDog Sterling Hgts. shares space with
The Float Institute
, a zero-gravity float tank therapy and wellness center. Yoga and flotation therapy are a perfect complement, try them both! Imagine coming out of Hot Vinyasa class and slipping into the float tank, or settling in to float after a relaxing Yin class. The possibilities and Zen benefits are endless!
Floating is for everyone, young and old, and helps relieve fatigue, insomnia, depression, anxiety, hypertension, headaches and fibromyalgia, to name a few, while also stimulating and enhancing muscle recovery, hair and skin health, brain regeneration and creativity. Appointments are typically 60 minutes.
All UpDog clients receive your
first float for only $35. Just mention this newsletter or use
promo code UpDog 35** online:
* Separate Yoga Class packages must be purchased
and used at either UpDog-Rochester or
UpDog-Sterling Heights locations. Class packages cannot be shared among both locations.
** New first-time float clients. One offer for person, one time only.
Studio In Metro-Detroit"
Take A Virtual Video Tour Of UpDog
To Explore Our Space & See Why...
|UpDog Yoga Studio, Rochester, MI
Named "Best Yoga Studio