July 2021 Newsletter

Happy 4th Of July!


Join us Fourth of July Weekend at either studio location. Visit Schedule pages on our website for holiday weekend class times and to pre-register - walk-ins always welcome:

Rochester In-Studio Class Schedule
Rochester Online Class Schedule
Sterling Hgts. In-Studio Class Schedule
Sterling Hgts. Online Class Schedule
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Visit Rochester Pricing For Details
Visit Sterling Hgts. Pricing For Details
Download "5 Yoga Classes For $15" Flyer

NEW Class!

Weekly Guided Breathwork Class

with Dr. Brian McCarroll

Tuesdays 7PM In-Studio Rochester

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No Prior Breathwork Experience Needed - Everyone Welcome!

Download Flyer

Weekly Tuesdays


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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Outdoor Yoga

(note outdoor location for each event)

Outdoor Yoga Summer Fun!

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  • Paddle Board Yoga at Stony Creek Metropark
  • Yoga In The Park at Rochester Municipal Park
  • Sunflower Yoga at Westview Orchards
  • Goat Yoga at Westview Orchards

See below and visit the Outdoor Yoga and Workshops pages of our website for a complete list of outdoor dates/events and to sign-up:

UpDog Outdoor Yoga
UpDog Workshops

Stand-Up Paddle Board Yoga At Stony Creek

Sundays: July 11, 25; August 8,15, 22

Pre-Register For July  11
Pre-Register For July 25
Pre-Register for Aug. 8
Pre-Register For Aug. 15
Pre-Register For Aug. 22
Download July 11 Flyer
Download July 25 Flyer 
Download Aug. 8 Flyer
Download Aug. 15 Flyer
Download Aug. 22 Flyer

July: Sunday, July 11, July 25

August: Sunday, Aug. 8, Aug. 15, Aug. 22

Three Class Times To Choose From:

  • 10:00-11:00AM
  • 11:30AM-12:30PM
  • 1:00-2:00PM

$32 per person. Includes SUP Yoga class and board/paddle rental (park admission not included).

Space limited to 14 participants per class and advance pre-registration required

Location: Stony Creek Metropark - Eastwood Beach

Join UpDog at Stony Creek Metro Park for fun in the sun with Stand-Up Paddle Board (SUP) Yoga.  No prior experience required – come give SUP a try!  Boards, paddles, life vests and instruction provided.


SUP is Yoga on a paddle board in the water.  SUP boards are large enough to act as a mat and sturdy enough to support standing on it to practice your asanas.  Yoga on a SUP brings a whole new perspective to being fully present and in the moment!

Once settled in a calm area, we anchor our boards and move as a group from pose to pose in a Basic flow.  We finish with seated meditation and savasana floating on your board, toes in the water and the sun on your skin – Ahhh!


Meet at Eastwood Beach lake access point inside Stony Creek. Please arrive 15-minutes early for check-in.  Dress for the elements and come hydrated.


Pre-register early as space is limited to 14 participants per class.

Check out the SUP Yoga Video!

Sunflower Yoga

At Westview Orchards & Winery

Saturday Mornings: Aug. 7 & 21

Wednesday Evenings: Aug. 11 & 25

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Download Aug. 7 Sunflower Yoga Flyer
Download Aug. 11 Sunflower Yoga Flyer
Download Aug. 21 Sunflower Yoga Flyer
Download Aug. 25 Sunflower Yoga Flyer

Saturday Mornings: August 7, 21


Wednesday Evenings: August 11, 25


$40 per person (includes roundtrip Wagon Ride, 1 Hr. Yoga Class and U-Pick Sunflower)

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Take in the sunshine and fragrant fresh flowers with “Yoga in the Sunflowers” at Westview Orchards & Winery.  We’ll escort you via wagon ride out to the peaceful sunflower field for a one-hour Basic Yoga class where you can choose your own fresh sunflower to bring home with you!


  • 6:30PM – Check-in and Wagon Ride To Sunflower Field
  • 7:00 - 8:00PM – Basic Yoga Class In Sunflowers
  • 8:00 - 8:30PM U-Pick Sunflower and Wagon Ride Back

All ages and Yoga skill levels are welcome (children must be accompanied by an adult).  Bring your Yoga mat or towel.

Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

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Goat Yoga At Westview Orchards & Winery

Last Two Goat Yoga Classes For Adults:

Wednesday Evening July 14 & July 21

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Download Goat Yoga For Adults Flyer

Wednesday Evenings:

July 14, 21


$45 per person. Ages 21 and up (includes glass of Wine or Wine Slushie and Cider Mill Donut)

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123


Join UpDog and Westview Orchards & Winery for our 2021 Summer Season of Goat Yoga - see what all the fun is about. Guaranteed to make you smile and laugh out loud, Goat Yoga is Yoga Therapy!

Enjoy a Basic Yoga class in the company of adorable young goats, who stroll around and interact with the class. The goats are naturally friendly and curious so they will walk on your mat, jump on your back, and frolic and play amongst the activity as you practice your asanas.


Lighthearted and fun, Goat Yoga is very therapeutic in the open air of Westview’s outdoor pavilion. Following the class, enjoy a glass of wine or wine slushie and a cider mill donut (included with your admission). 

Dress for the elements in comfortable yoga/workout clothes and bring your yoga mat or a towel. We highly recommend NOT wearing your “best” attire or favorite yoga mat as it is an outdoor setting with furry friends. 

Please arrive 30 min. early for 6:30PM check-in. Yoga class is one hour 7:00-8:00PM, followed by photo opportunities with the goats and Westview Winery adult beverage.

Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Family Goat Yoga

At Westview Orchards

Last 3 Family Goat Yoga Classes:

Saturday Morning July 24

Wednesday Evening June 30, July 28

Girl with Goat
Download Family Goat Yoga Flyer

Saturday Morning:

July 24


Wednesday Evenings:

June 30, July 28


$35 per person. Ages 10 and up (includes glass of Cider & Donut)

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Bring the entire family and join UpDog Yoga at Westview Orchards for a KID-friendly Goat Yoga experience followed by time for photos with the goats.  Westview cider and donut are included with your admission.  

Kids and adults alike will enjoy a beginner-level Family Basic Yoga class in the company of adorable, young goats, who stroll around and interact with the class. 

The goats are naturally friendly and curious so they will walk on your mat, jump on your back, and frolic and play amongst the activity.  Lighthearted and fun, Goat Yoga in the open air of Westview’s outdoor pavilion!

Dress for the elements in comfortable yoga/workout clothes and bring your yoga mat or a towel.  We highly recommend NOT wearing your “best” as it is an outdoor setting with furry friends.


Please arrive 30 min. early for check-in.  Yoga class is one hour, followed by photo opportunities with the goats and Westview cider and donut.

Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Outdoor Yoga In The Park

Thursdays, July 15 & 29, Aug. 12 & 26

at Rochester Municipal Park

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Pre-Register July 15
Pre-Register July 29
Pre-Register August 12
Pre-Register August 26
Download July 15 Flyer
Download July 29 Flyer
Download August 12 Flyer
Download August 26 Flyer

Thursdays, July 15 & 29; August 12 & 26

All classes are 6:30-7:30PM

$5 per person pre-registration ($10 door)

Location: Rochester Municipal Park. Park main entrance located on Pine Street just behind Rochester Police Station and UpDog Yoga.

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Join UpDog Instructor Virginia at Rochester Municipal Park for a Basic Yoga Class in the fresh outdoors! 60-minute class at 6:30-7:30PM includes light movement, stretching and a relaxing savasana while tuning into the sights and sounds of nature.  Appropriate for all levels  Everyone welcome!

Meet at the pavilion, just across the walking bridge from the main park entrance off Pine Street (just a 2 minute walk from UpDog). 


Bring your Yoga mat and optional blanket. Walk-ins Welcome!

Rochester Municipal Park main entrance is located off of Pine Street in downtown Rochester, directly behind UpDog Yoga studio and the Rochester police station.

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Yoga Teacher Training

Fall RYT200 Yoga Teacher Training


Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Fall!

Fall RYT200 Training Details
Download Fall RYT Training Flyer
Download Fall RYT Enrollment App
Submit RYT200 Inquiry

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!


2021 Yoga Teacher Training begins October 3, 2021 and takes place one day per week on Sundays, Oct. 3, 2021 through January 9, 2022. Save $100 off tuition with early enrollment by July 31, 2021 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 20 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 $200 deposit prior to July 31, 2021
  • Save $200 with tuition paid in full prior to September 10, 2021
  • Payment plans are also available


 INCLUDED with your tuition:

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


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

Contact Jill with questions and for more info:



Submit RYT200 Inquiry


(note UpDog Rochester or Sterling Hgts. location)

New Moon Intentions Workshop

Friday, July 9 in Rochester


Learn Why We Look To The Sky And How To Manifest Intentions With The New Moon!

Download Flyer

Friday, July 9


$25 per person ($30 door)

Location: Rochester

Everyone has felt the fiery frenzy and exuberance of a full moon. We see children excitable, our sleep habits change, the call to celebrate increases. This is powerful and imbedded in our understanding of the world around us.  

But what about the other side? Have you built a relationship with the entirety of the lunar cycle? The “hidden gift” of a New Moon is a delicate, internal, humble offering.  We’re here to help educate you and bring you into the circle for a New Moon Ritual!

Here’s what you’ll learn to connect you to a New Moon:

  • Moon Philosophy:  Learn why we look to the sky and feel called to mind Mother Moon. Learn details on each specific lunar cycle and what astrological information is most important. Become familiar with the introspective nature of the waning phases of the moon and the initiative power of the waxing phases.

  • Cleansing & Meditation:  Experience the tranquil, placid nature of a new moon. Each month’s new moon has a different quality, and we’ll cater our energy work and guided meditation to the present moment.

  • Reflection:  Renew your relationship to Self using various techniques (i.e., candle work, crystal grids, binaural beats, balancing of the elements).

  • Intention Setting:  After connecting to the moment, crack open your Intuitive To-Do List. This is your chance to curate your month ahead, understanding the cyclical nature of the moon to level-up your manifestation and creative process.


  • Closing:  Seal your intentions both energetically and physically and complete the evening with a nurturing, gentle Moon Salutations Yoga sequence - paired perfectly with this month’s new moon.

MELT Your Core!

Friday, July 16 in Rochester

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MELT® Workshop For Increased

Stability, Fluidity & Performance

Download Flyer

Friday, July 16


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!

Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body Treatment in an interactive, supportive, workshop environment. No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle. We'll provide use of MELT balls and rollers (or bring your own) which are also available for purchase after class.

Want to amp up your performance whether it be on the field, golf course or in daily life?  Do you have strong, subtle cells? The connective tissue system (fascia) supports, protects and stabilizes the whole body. Imbalance in this system is a common cause of back pain, gut issues, lower-belly paunch, and more.  Traditional core exercises don’t address – and often inhibit or impair – this neurological core system.  MELT addresses this neurofascial system in a way no other self-treatment can.  

In this Core Stability & Fluidity session, the MELT roller will be used to rebalance the NeuroCore system, which provides whole-body balance, gut support, and spinal stability.  Through a series of simple yet precise MELT foot and roller techniques you will improve your Body Sense and notice changes as your body effortlessly finds greater alignment and balance to prevent compression and compensation that damages joints and inhibits your body’s ability to function optimally.


Learn how to activate your rooted and reflexive core and inherent stability by rehydrating connective tissue, making it more supportive and allowing release of long-held tension that can lead to chronic pain.  Gain tools to help regain upper spine mobility, shoulder range of motion, and grip strength so that you can enjoy sports and daily living with less risk of injury and greater movement.


Benefits include:

  • Increased range of motion
  • Neurological core strength and timing
  • Joint stability and improved balance and posture
  • Reduce everyday aches and pains
  • Rehydrating your hips and legs improves texture of the superficial fascia on the backs of thighs (reduced cellulite)
  • Increased hip, knee and ankle stability

MELT Stands For:  

Myofascial Energetic Length Technique

The MELT Method® is a simple Hands-off Bodywork™ self-treatment using MELT Hand and Foot balls and specialized rollers  that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain – helping us stay healthy, youthful and active.

The missing link to pain-free living is: a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these body systems in a way no other self-treatment can. You’ll notice results immediately!  

Yoga Therapy For Stress & Anxiety

Friday, July 23 In Rochester

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Download Flyer

Friday, July 23


$30 per person ($35 door)

Location: Rochester

It has been a tough 15 months!  As a result many of us have experienced an increase in our usual levels of stress and anxiety. The good news is that there are many effective strategies within Yoga Therapy for managing stress and reducing the symptoms of anxiety.  

In this Part 1 Workshop, we will primarily focus on activating the parasympathetic response (also called the relaxation response) with simple breath strategies and then combine them with movements. In the long list of tools available I usually begin with these when working with individuals who come to one-on-one sessions. They are effective for a large percentage of people and are generally easy to apply.   

Future Yoga Therapy For Stress & Anxiety workshops will be offered wherein Tracy will apply additional Yoga Therapy techniques for alleviating stress and anxiety.  

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

Tracy has advanced Yoga Teacher Training (C-IAYT, E-RYT® 500) and has been practicing Yoga Therapy for 10 years.  She has helped many people manage their stress and reduce the frequency and symptoms of their anxiety.  She also helps people improve wellness by reducing structural imbalances and managing chronic illnesses.  She provides individual Yoga Therapy sessions at UpDog and is the Yoga Therapist on staff at Doctors for Kids in Rochester Hills.

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Healing Sound Frequency Meditation

Friday, July 30 In Rochester


with Vibroacoustic Sound Healer Yvonne Clark

Download Flyer

Friday, July 30


$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)

Meet Your Spirit Guides

Sunday, August 8 in Rochester

Download Flyer

Sunday, August 8


$25 per person ($30 door)

Location: Rochester

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


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

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

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

MELT Method For Healthy Knees

Friday, August 13 in Rochester

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Got Knee Pain? 

Learn How To Prevent & Ease Chronic Knee Pain

Download Flyer

Friday, August 13


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!

Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Foot & Body Treatment in an interactive, supportive, workshop environment.  No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle. We'll provide use of MELT balls and rollers (or bring your own) which are also available for purchase after class.

We all know someone who has had knee surgery or a knee replacement, or who was forced to live a more sedentary lifestyle because of knee issues. Knee pain is the second most common type of chronic pain.


This workshop focuses on specialized techniques to treat knee, hip, and ankle pain, as well as low back pain and plantar fasciitis. Experience simple moves which are great for counteracting the dehydration of the back of the leg and other areas that can lead to knee pain as well as ways to protect your knees by working on the stability of your hips.  Joint pain is a stability issue. Increasing the stability of your hip girdle will significantly reduce your risk of knee pain and injuries.


Learn how to reduce the wear and tear on your joints, as well as the risk of common injuries that could keep you sidelined.  Find out how to be more efficient and get more out of your run, game, etc.  MELT is a simple self-treatment technique that directly affects the part of your body commonly stressed during activities, your connective tissue.  


Benefits include:  Improved texture of the superficial fascia (reduced cellulite) as well as increased hip, knee and ankle stability and reduced pain. Whether you have knee issues, or are looking to avoid them, it’s important to work on the hydration of the connective tissue in your body. Focus on helping your body heal and take charge of your health!


MELT Stands For:  

Myofascial Energetic Length Technique

The MELT Method® is a simple Hands-off Bodywork™ self-treatment using MELT balls and specialized rollers  that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain – helping us stay healthy, youthful and active.

The missing link to pain-free living is: a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication. MELT directly addresses these body systems in a way no other self-treatment can. You’ll notice results immediately!  

Shamanic Rites

Of The Munay-Ki

Saturday, October 23 & December 4 in Rochester


Illuminate Your Spirit & Open Your Heart! 

Download Flyer

Two-Part Series: Saturday, October 23 & December 4


$90 per person (includes both Oct. & Dec. 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 October 23 and December 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

Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

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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

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.

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


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

Purchase Gift Certificates online or in-studio for all of our services at UpDog. Choose a specific service, or simply select any dollar amount and your gift recipient can redeem on any items or services they choose:

  • Yoga Classes
  • Individualized Yoga Therapy
  • Workshops
  • Energy Healing Therapy
  • Sound Healing Therapy
  • Yoga Gear, Merchandise & Accessories

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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Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

DWU Hallway.jpg

One 350 sq. ft. room and one 250 sq. ft. room are 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:

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View Outdoor Yoga Classes & Events:

Outdoor Yoga
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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

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

UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit


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