March 2019 Newsletter

NEW! Buti Yoga Class   
 Weekly Sundays @12PM in Sterling Hgts. 
Weekly Sundays @ 10AM & Tuesdays @ 7:00PM  in Rochester 

- 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 

Certified  Buti  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  Yoga  practice alongside  dance hall  inspired music, innovative floor work and an environment focusing on self-love and body confidence.  This style balances high intensity sequences with traditional  Yoga  poses  and tribal  dance  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.

Chair Yoga Class 
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
Location: Rochester

Weekly on Tuesdays
Location: Sterling Hgts.

Regular class rates apply or $5 per person walk-in
No prior Yoga experience necessary.  Everyone Welcome! 

Join Instructors,  Carole Pompa-Rochester  and  Mike  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. 

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

Chair  Yoga is  an ideal exercise for  people who  have trouble moving through the up and down motions of traditional  Yoga  because  Chair Yoga  allows  you  to stay stabilized.  Along with increased range of motion through holding poses on a chair, 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.

Next Generation Yoga 
 Kids Teacher Training Certification
April 26 - April 28
Register by March 26 to Save $100!

Friday, April 26 thru Sunday, April 28
$695 per person, plus $85 registration fee
$100 off if you register by 3/26/19
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts)
- Payment plans also available
Location: Rochester

  •  a PARENT who would like to turn your Yoga practice into a family affair?
  • an EDUCATOR in the public, private or home school sectors in need of fresh ideas that will support your students' learning?
  • a CHILD PSYCHOLOGIST, THERAPIST OR PEDIATRIC PROFESSIONAL wishing to enrich your treatment with the positive effects of Yoga?
  • a YOGA INSTRUCTOR or ENTHUSIAST who loves children?
...then the NGY Teacher Training™ presented by UpDog Yoga is for YOU!

Discover the non-stop fun of Yoga with kids! Join the thousands of yogis who have been certified by Next Generation Yoga® and learn how to teach Kids Yoga to 2-7 year olds.
The demand for Kids Yoga classes is on the rise! More and more, Yoga studios, schools, community centers and families around the globe are adding children's yoga classes to their daily schedules. There is a significant difference between teaching adults and kids and it is essential that teachers undergo the appropriate studies with a qualified, reputable, substantial training.
This 25-hour intensive provides a comprehensive, hands-on exploration of unique NGY methods for combining the ancient practice of Yoga with the playful nature of children. Age-appropriate poses, thematic classes, child development principles and behavior management techniques are sure to fill your Yoga bag with proven practices for developing meaningful Yoga experiences with children.
The 25-hr Kids Teacher Training is a full weekend immersion Friday, April 26 - Sunday, April 28, 2019 at the UpDog-Rochester School For Yoga.
NGY curriculum includes:
  • Why Yoga is great for 2-7 yr. olds and how to share its countless benefits
  • Age-appropriate Yoga themes, poses, group games, partner Yoga, breathing exercises and relaxation techniques
  • Ideas for incorporating art, music, books, props and story telling into children's Yoga classes
  • Child development and anatomy as it relates to 2-7 year olds
  • Behavior management techniques for facilitating a classroom environment that is positive, safe and non-competitive
  • Opportunities to observe Yoga classes for 2-7 yr. olds, led by a master Kids Yoga teacher
The learning environment of the NGY Teacher Training is experiential, filled with demonstration classes, lesson planning techniques and ready-to-use teaching tools. Whether you are a first-time teacher trainee or a well-schooled, experienced Yoga teacher, we offer a detailed and individualized study of Yoga for 2-7 yr. olds.
Upon completion of your NGY Teacher Training, you will receive a graduation certificate and be ready to teach Yoga to 2-7 yr. olds!
Program Cost:
- $100 off if you register by 3/26/19
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts). Email proof of employment or student ID:
- Payment plans are also available 
- Email to learn more!

About Next Generation Yoga:
Founded 20 years ago in NYC, by Jodi Komitor, Next Generation Yoga is a pioneer in the Kids Yoga movement internationally and was the first Yoga studio in the world designed just for Kids. Over those 20 years, NGY has certified over 2,300 teachers in kids yoga specialties and taught over 500,000 kids.
Next Generation Yoga is an approved 95-hour Registered Children's Yoga School (RCYS) through Yoga Alliance. Yoga Teachers registered with Yoga Alliance as an active 200-hour RYT may continue to earn their specialty designation as a Registered Children's Yoga Teacher (RCYT) by completing Next Generation Yoga's 95-hour Teacher Training program. This 25-hour NGY Teacher Training for 2-7 yr. olds is one of the courses that contributes to fulfilling the 95-hour registry and can also be applied to YA Continuing Education hours.

Additional questions, please contact:
Lexi Anderson at NGY: 303-250-7012
or Jill Rocker at UpDog: 248.608.6668

Beginners Intro To Yoga Series 
4-Week Series on Mondays Beginning April 1st in Rochester

Learn The Basics Of Breath, Posture & Awareness

4-Week Series on Mondays:  4/1, 4/8, 4/15, 4/22 
$99 per person (includes all 4 wks. and handouts) 
Location: Rochester  

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.

Stephanie  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! 

NEW Clients:
5 Yoga Classes For $15!

Take Your First 5 Yoga Classes  at UpDog 
For Only $15!* ($3 per class) 

Let's Get Started!

Give  Yoga a try in the comfort of  our  beautiful studios and  warm, vibrant  community of yogis to see if it's right for you .
5 Yoga Classes for $15 available  to  NEW, first-time customers   of  UpDog  Yoga Rochester and/or
UpDog Yoga-Sterling Hgts.  Everyone 
is welcome -  Tell A Friend! 

Attend  any Yoga classes on our regular schedule, any day of the week.   You  have up to  60  days to use all  classes to ease into your Yoga practice  and  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 combine with First Class Free or any other offer or discount.
Classes expire 60 days from date of purchase.

Yoga Class Savings!   
Save 15% on 10-Class Packs*
Buy Now  Online Or  In-Studio  Thru March 30th  
For Either Rochester Or Sterling Hgts.

Purchase online or in-studio by March 30, 2019 only.  
 Cannot combine with any other offers or discounts.
Valid for all Yoga classes on the regular class schedule (does not include workshops or special events).  
Classes must be purchased separately for either studio location and do not transfer.   
* 10-Class Packs activate on date of purchase and never expire.  Limit purchase of two 10-class packs per person at 15%  discount.

 Upcoming Workshops
  (please note UpDog Rochester or Sterling Hgts. location)

Healing Sound Frequency Meditation
Friday, March 8 in Rochester 
with Vibroacoustic Sound Healer Yvonne Clark

Friday, March 8
$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
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 & Crafts For Anxiety
Next Class: Friday, March 8 in Sterling Hgts.

Friday, March 8
$15 per person ($20 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 Yoga and focused crafts have been studied as treatments for depression and anxiety.  Stress  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. 

Yoga & 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
  • Knitting
  • Therapeutic oils
  • Journaling
  • Guided meditation
  • Chakras and chanting
  • Breathing techniques
  • Gentle Yoga
  • Free form dance
  • Group discussion & support

Each monthly session will highlight a new, fun activity for the group.  All instruction and supplies provided.  Let Yoga & Crafts be that light for you and come begin your journey of healing inside and out! 

Meet Your Spirit Guides
Saturday, March 9 in Rochester

Saturday, March 9
$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 meditation and other techniques .

Five Tibetan Rites
Friday, February 15 in Rochester 

Friday, March 15
$20 per person ($25 at 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  yogi 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

Goddess Awakening Circle
Friday, February 15 in Rochester 

Friday, Feb. 15
$30 per person ($35 at door)
Includes use of Oracle cards for workshop or bring/purchase your own
Location: Rochester  

Kelsey and Marjorie are combining their talents in this relaxing and fun workshop that will awaken the Goddess that is already inside of you!

Gather up your friends and join us for a spiritual Ladies Night Out. Nurture and pamper yourself and embrace the Goddess within you as we join in circle to awaken our Divine Feminine power.  In this workshop you will create your own Soul Collage card with a reading afterward to gain insight into what your card means for you. Individual Oracle card readings will be given during the evening. The night will end with a guided meditation with Reiki healing and light massage with essential oils. 

Kelsey  Zienkewicz  is a certified  Yoga  instructor and Reiki Healer, Card Reader, Soul Collage facilitator and has also created her own line of jewelry and essential oil products. An assortment of her Earth Gypsy line of products will be available for purchase at the workshop.  M arjorie  Lacovic  is an Intuitive, Card Reader and certified Reiki Healer.

Puppy Love Basic Yoga Class
Saturday, March 16 in Rochester

Leader Dogs For The Blind & UpDog Yoga Present:
Puppy Love Basic Yoga at  UpDog !
All  P roceeds  D onated  T o Leader Dogs For The Blind  

Saturday, March 16
$25 per person ($30 door)
All proceeds donated to Leader Dogs For The Blind
Location: Rochester  

Future  Leader Dog  puppies will be at  UpDog  studio to greet you with wagging tails for a sp ecial Basic Yoga Class!  Leader Dog handlers accompanied by their dogs will join us in the practice room durin g class, including giving kisses in savasana,   and everyone will have an opportunity to pet and interact with the dogs before and after class.      

Animals, and especially man's best friend, evoke a sense of calmness and reduce stress and anxiety inpeople.  The gentle nature of dogs can lift our mood, make us smile and laugh, while also offering unconditional kindness and friendship.  What a beautiful experience to feel their calming presence as you practice your asanas.   
This is a wonderful opportunity to show your support for the great work  Leader Dogs For The Blind provides in our local Rochester community and nationwide, while also showing the love for these adorable puppies in training who will eventually help others in need as dedicated service dogs. 

Pre-register to save your spot! 

UpDog Yoga & Leader Dogs For The Blind Puppy Love Yoga
Check out the video: UpDog & Leader Dogs For The Blind Puppy Love Yoga!

Full Moon Drum Circle 
Monday, March 18 in Rochester
Wednesday, March 20 in Sterling Hgts. 

Monday, March 18
Location: Rochester 

Wednesday, March 20
Location: Sterling Hgts. 

$15 per person ($20 door)

Celebrate the  March 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.  The  drum circle embraces people of all ages and no 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! 

Intro To Ayurveda
Saturday, March 23 in Rochester
Presented By  Leilani  Beaubien
R.N., B.S.N., Certified Chopra Center Instructor 

Saturday, March 23
$99 per person ($110 door)
Includes all handouts and workshop materials 
Location: Rochester
In this Introductory workshop, you'll learn that you have an individualized pattern of energy comprised of the Five  Elements ~  Air, Space, Fire, Water and Earth.     Just as everyone has a unique fingerprint, each person has a particular pattern of energy-an individual combination of physical, mental and emotional characteristics.   Ayurveda refers to the combination of the energies as  Doshas .

Ayurveda  is considered to be one of the oldest healing sciences, and places it's emphasis on Balance and Prevention of  disease. It  means "The Science of Life," and is often called the "Mother of All Healing."   
As you understand your individualized Body-Mind Personality or  Dosha , you'll learn why you make choices and react differently to things, and that maintaining health and balance is also  individualized.  You'll  also begin to learn how meditation, nutrition, herbs and more will bring you more joy and healthy living .

Leilani  Beaubien  Ware  is  full-time  Registered Nurse, a Chopra Center Certified  Instructor, 
a practitioner of Ayurveda for over 15 years. 

Friday, March 29 in Rochester 

Friday, March 29
$25 per person ($30 at door)
Location: Rochester  

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

This  revitalizing form of  bodywork is a wonderful way to relax, restore and renew to promote  energy balancing.   You'll enjoy:
  • A full Yin Class with emphasis on restorative postures
  • Massages from Active Recovery Massage Therapist & Owner, Stephan Conlee and a team of certified UpDog Thai Yoga Massage therapists  
  • Reiki energy healing therapy
Restorative poses  help us learn to relax and rest deeply and completely which benefits all organ systems within the  body.  Results  typically include a deep release of blocked energy in body and mind.   These soothing and well-supported poses offer us the opportunity to linger quietly for a few moments and savor the simple sweetness of life, leaving us feeling nourished and well rested.  No prior Yoga experience needed - just relax, rejuvenate and enjoy!

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

Mala Making Workshop
Saturday, March 30 in Rochester 

Saturday, March 30
$35 per person ($40 door)  
Includes beads and everything needed to make your own mala
Location: Rochester

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

Mike will explain the use and benefits of  malas  as a meditation aid and how to select and use a mantra with your mala.  He'll teach you how to hand-make and string your mala from the beads you select - to personalize it with your very own style. 
A wide selection of mala beads,  tassles  and charms will be provided for you to choose fr om in creating your mala, and you can also bring in any beads or other personal trinkets you'd like to include in your mala. Once you've selected your items, Mala Mike is a pro at helping you size and string your mala to fit.  He'll also teach you proper mala use, care and repair.

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

Gongs For Our Planetary Times
Saturday, April 6 in Rochester 
with Astrological Birth Chart Reading!

Saturday, April 6
$30 per person ($40 door)  
Includes individual astrological birth chart reading
Location: Rochester

An evening of gentle movement, meditation, deep space planetary gong immersion, and reflect ion on how these planetary factors inform our world and our individual lives - with Valerie Weir and Dale Prentiss.
Your astrological birth chart reading from Valerie is included with this 
workshop! Please provide birth information (date, place and time) in advance via email to: (subject line: "Gongs Birth Chart").
Pre-register early as space is limited to only 15 participants.

Valerie Weir has extensive experience in sound healing and has been a facilitator of gong immersions since 2004.  She has trained with gong master Don Conreaux, and is a practicing evolutionary astrologer, apprenticing with astrologer Steven Forrest. Her classes and workshops synergize the planetary sound of the gong and astrology for an integral approach to sound within the workshop experience. Classes are for all people so come as you are.

Spring Ground & Cleanse 
Friday, April 12 in Rochester

Friday, April 12
$25 per person ($30 door) 
Location: Rochester

Join  Stephanie Howard (and Mother Earth) as you prepare  to cleanse, detox and ground  the body and mind for the  Spring Season !  We will use Earth's "grounding  ingredients":
  • Sandbags: to help ground you and discover hidden wells of Mother Earth's restorative power
  • Essential Oils: calm and cleanse to find a new you, refreshed and rejuvenated
  • Various Props: to aid in easing you into simple Yin and Restorative postures, allowing the muscles to be supported while soothing the nervous system  
This  amazing  workshop Is suitable for all levels and provides  an open and safe space to let 
of tension, pain, and negative energy, as well as help restore  and bring harmony into your life.   The  practice will focus on specific poses that  Cleanse Purify Massage and Stretch  the digestive organs, reducing toxins, increasing energy and improving mental acuity. 

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

Use one of UpDog's loaner bags during class, or purchase sandbag for $25 ea. to keep and take home. 

Protect & Perfect Your Pose 
Saturday, April 13 in Rochester

Saturday, April 13
$25 per person ($30 door) 
Location: Rochester

If you've ever asked yourself, "Am I doing this pose right?",  or " How is my alignment?
then this  interactive workshop is for  you !

From basic poses, to more challenging postures you may otherwise hesitate to try in a regular class, Tina will take quality time to breakdown several different poses of your choice so you feel more safe, confident and comfortable in each.  

Proper positioning tips, alignment technique, modification options, and  props will be  used to help you better understand, enter/exit, and experience each pose safely.  Then we'll incorporate what you learned into a short practice flow .

This is a great opportunity to expand and enhance your practice with guidance and support!  

An interactive  workshop  with your  input, we invite you to email us in advance of April 13 with suggestions of any specific poses you'd like to work on:   
(subject line: "Protect & Perfect")

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

Yoga Nidra Therapy 
For Releasing Anxiety 
Friday, April 26 in Rochester

Friday, April 26
$25 per person ($30 door) 
Location: Rochester

Yoga  N idra , or  Yogic  sleep as it is commonly known, is  a state  of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self- exploration.  It is  both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain.   One  hour of Yoga  Nidra promotes deep  physical, emotional and mental rest  and  relaxation, leaving  you with a sense of  wholeness, that is as restful as several hours of  sleep.
Yoga  Nidra  is  a practice  that's easy to follow and everyone  of all ages  can  do.  Simply lie  down on your mat in savasana  (corpse pose ) 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 is an experienced  Vibroacoustic  Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Chakra Balancing & Energy Healing
Saturday, April 27 in Rochester 

Learn  To Open & Balance  The Seven Chakra Energy Centers In Our  Bodies 
- Release & Heal What Is No Longer Serving You!

Saturday, April 27
$55 per person ($60 at door)
Location: Rochester  

Chakras  are our internal power centers that move energy in and out of our bodies.  Each of our 7 chakras running along the spine, from the tailbone to the crown of the head, plays a role in creating  balance in our bodies  which shapes and effects  our overall  physical, emotional and spiritual well  being. 

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

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

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

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

Yoga Therapy  For Sciatica 
Friday, May 3 in Rochester

Friday, May 3
$30 per person ($35 door) 
Location: Rochester

Sciatic pain typically radiates along the path of the sciatic nerve, a long nerve that runs from your lower back, across your hips and backside, and down the back of each leg  Sciatica  is a very common and painful  problem that can range from tingling and numbness to shooting pain down the hip, entire leg and foot.  Left untreated sciatica can significantly restrict our movements. 

Yvonne will guide you through several  simple yet effective Yoga 
poses that  can  provide immediate sciatic  pain relief .  You will learn how to relieve and release the sciatic nerve and how to perform these poses at home.  Prior  yoga experience  is  helpful, but  not  required .

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

Yvonne is a  Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Thai Yoga Massage 
Techniques Training 
Saturday, May 11 in Rochester
An Introduction To Basic Techniques For Layman & Yoga Instructors

Saturday, May 11
$49 per couple ($60 door)
Location: Rochester
Thai Yoga Massage Therapist, Tina  Pautz , provides an introduction  to  basic techniques of the healing art of Thai  Yoga Massage (TYM ).  TYM is an ancient healing therapy combining assisted yoga postures and touch technique to promote deep relaxation, improve circulation, boost the immune system, and balance body energy to facilitate mind -body  integration and enhance  one's sense of alignment, posture and health

TYM  is often referred to as "lazy man's  Yoga " because the practitioner  gently maneuvers and supports the client's body  at all times into  a sequence of restorative postures while applying therapeutic touch with  Metta  (loving kindness).   These techniques help relieve the body of years of tension and stress by opening tight joints, lengthening muscles and providing a deep sense of well-being. 
This one-day workshop is suitable  for  Yoga  P ractitioners, Yoga  I nstructors or ANYONE  interested in learning a dynamic form of  bodywork to  integrate into your professional or personal practice. You will learn a  sequence of assisted  Yoga  poses, stress relieving stretches, rhythmic deep tissue massage acupressure , and  the art of giving and receiving  through  metta . Bring your Yoga mat and we'll supply the rest!

Yoga Instructors: Earn Yoga Alliance  Continuing  Education Credits  by attending this workshop  
Please pre-register early as space is limited. 

Intro To Inversions & Arm Balancing 
Friday, May 17 in Rochester 

Friday, May 17
$25 per person ($30 at door)
Location: Rochester  

Always Wanted  T o T ry  T hat  H and  S tand or Head  S tand,
But Not  Q uite  S ure  H ow  T G et  T here... And Stay  T here?  

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

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

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

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

Space is limited to ensure one-on-one assistance  for  each participant.   

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

 MELT® Method Workshops: 
 A Different MELT Workshop Every Month Thruout 2019!

MELT Method® Workshops 
A Different MELT Workshop Monthly thru 2019 in Rochester!
Presented by Certified MELT Method® Instructor, Stephanie Howard

MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We're offering one new MELT workshop per month thruout 2019:

More MELT Workshop Topics for July-Dec 2019 TBA

Monthly MELT Method Session on Fridays:  
See below, or visit our website for monthly dates and session topics 
$30 per person ($35 door) Includes use of MELT balls/rollers and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We are offering one new MELT workshop per month thruout 2019
Location: Rochester  

Stephanie Howard is a certified MELT Method ® Instructor and E-RYT500 Yoga and Fitness Instructor who has been teaching in the health and wellness industry for over 15 years.  She discovered the profound benefits of myofascial tissue release and underwent an extensive two year training of the MELT Method to learn more.  She is excited to be able to share the many benefits of MELT with you!   

These techniques have been used by professional athletes, coaches and therapists as one of the best advances in exercise and rehab and is a beneficial everyday practice for people at all levels of fitness to help restore your body to maintain a flexible, active and pain-free lifestyle.
Throughout the series of monthly MELT Method workshops, Stephanie will teach you how to safely and effectively target all the major muscle/fascia groups in the body from head to toe.  Specific sequences will target common trouble spots from your neck and shoulders, to lower back and hips, all the way down to legs and toes.  Roll away tension, stress and congestion and improve alignment and suppleness in your body!   

Everyone can benefit, regardless of fitness level, whether you attend an individual MELT workshop, or join us monthly to learn more techniques to target specific areas of the body.   We supply the MELT balls and/or rollers for your use during each session, or feel free to bring your own.  MELT balls and rollers are also available for purchase following each class.

MELT  stands for:   Myofascial  Energetic Length  Technique  
The MELT Method® is a simple self-treatment 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  in the first session.   

Learn  how  connective  tissue  gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential system in your body. Learn  simple self -treatments you can do at home to erase pain  and  tension  in your hands, feet, neck and shoulders and headaches brought  on  by everyday  stress, overuse, and age. 
Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility

MELT Method Workshop: 
For Arthritis & Inflamation 
Friday, March 22 in Rochester

Friday, March 22
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Do you suffer from arthritis?   H ave morning joint stiffness, swelling, tingling, numbness, or ongoing joint pain?

Certified  MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body  Treatment.  Learn  how to improve your body's ability to restore balance and repair  itself to create lasting  changes.  MELT offers natural pain relief,  to  address the true cause of chronic pain, not just mask  symptoms. 

When you have arthritis, the simplest of tasks become more difficult.  Your joints ache and you experience pain, limited mobility, and loss of strength.  Chronic pain is exhausting and frustrating and it can keep you from doing the things you love, or getting a good night's sleep.  No matter what brought on your pain, you can learn how to help your   body heal and rediscover pain-free living at any age.  Learn how to return the body to a more ideal 
state and release the compression of your joints and spine, from your neck to your low back, with a simple MELT self-care routine.

This session provides a hands, feet and body treatment targeting key joint and inflammation hot spots. No prior MELT or Yoga experience needed.  Bring a 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.  

MELT Method Workshop: 
For Happy Hips 
Friday, April 19 in Rochester

MELT For Happy Hips, Psoas & Low Back!  

Friday, April 19
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Body & Mini Foot Treatment to help rehydrate and restore your hips, psoas, low back and feet.  MELT offers natural pain relief, to address the true cause of chronic pain, not just mask symptoms. 

In this Happy Hips session, learn how unstable hips may be contributing to and/or causing low back, knee, or foot pain.  Pain tells us where the victim is - to make lasting changes, we need to look for the criminal.  MELTing your hips may be the secret to whole body stability.  

This interactive, yet gentle workshop will focus on a direct and indirect approach with the foam roller and a mini foot treatment 
with the MELT ball to help you release  the compression of your 
spine from your neck to  low back, returning  the body to a more ideal  state.  

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. 

MELT Method Workshop: 
For Summer Stability & Fluidity 
Friday, May 10 in Rochester
MELT Your Core! 
For Summer Stability & Fluidity

Friday, May 10
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified  MELT® Instructor, Stephanie Howard, presents a MELT  Foot & Body Treatment featuring specialized  work with the roller to not only free up tension in knees, legs, pelvis and  spine but rehydrate  deep layers of connective tissue to help feel and look swimsuit and shorts  ready.

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,  t he MELT roller  will be used to  rebalance the  NeuroCore system, which provides whole-body balance, gut support, and spinal stability. 
Through  a series of easy, precise MELT foot and roller techniques you will improve your Body Sense and notice changes as your body effortlessly finds greater alignment and balance.  Learn how to activate your own core strength and stability by rehydrating connective tissue, making it more  supportive and allowing  release of long-held tension that can lead to chronic  pain. Learn simple, self -treatments you can do at home to erase pain and tension in your body brought on by everyday stress, overuse and age .

Benefits  include increased range of motion, core strength,  joint stability and improved  balance and posture  for your summer activities as  you reduce everyday aches and pains.  Rehydrating  your hips and legs  improves  texture of the superficial fascia on the backs of thighs (reduced cellulite)  as well as increased hip, knee and ankle  stability.

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. 

MELT Method Workshop: 
For Summer Sports Hot Spots 
Friday, June 21 in Rochester
MELT Techniques for Shoulders, Knees & Spine To Benefit 
Runners, Cyclists, Golfers, Swimmers - and all Sports & Outdoor Enthusiasts

Friday, June 21
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Repetitive  stress  from sports or outdoor activities can  be hard on your body.  Learn how to reduce  wear  and tear on your joints,  and risk  of common injuries that could keep you sidelined.  Find out how to be more efficient and get more out of your  game, run swim, etc .  MEL T is a simple self-treatment  that  directly affects the part of your body commonly stressed during activities, your  connective tissue . Learn how to reduce damage to yo ur body and  risk  of injury  while speeding   recovery time.
This special workshop will improve your efficiency by 
directly  enhancing body awareness, rehydrating connective tissue, and quieting the nervous system .   Rather than stretching and strengthening muscles,  MELTing  accesses the system of the body responsible for maintaining efficiency and stability - the  neurofascial  system. 

Stephanie will guide you through specialized techniques that rehydrate the connective tissue and rejuvenate joint space, including help with plantar fascia and "tennis" or "golf" elbow as well as common challenges with knees, spine and shoulders MELTing  is like  getting all the benefits of a great  massage,  yet it lasts  longer and takes only minutes a day to get lasting  results!

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. 

 Summer Yoga Teacher Training Intensive
  UpDog School For Yoga, Rochester

Summer  RYT200 
Yoga Teacher Training
& RYT200/500 Continuing Education

Daily Sessions For Only 3 Weeks
July 7 - July 29, 2019

Learn To Teach The Change You Wish To See 
Become A Certified Yoga Instructor This Summer!

Sessions Meet Daily : July 7 thru July 29, 2019 
$3,200 per person (payment plans available)
Location: Rochester

Learn to be a certified Yoga Instructor with our Summer 2019 Yoga Teacher Training Certification.  We're accepting applications for our 3-Week Summer RYT200 Training Program.  The Summer intensive program meets daily beginning July 7 - July 29, 2019 and is great for those who wish to complete their training in a condensed period of time.  

Included with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout the training.  You may also practice for free at our partner studios, In2Yoga in Lapeer and Happy Dog Yoga in Port Huron during 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

The UpDog  School  For Yoga can help you begin an open-hearted journey to becoming a Yoga  I 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. 

Over  the past 17 years,  UpDog  has trained and certified hundreds of  Michigan's strongest  Yoga teachers and studio  owners: 
  • 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 Spring 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  f or more information about specific session topics by date and to discuss your needs.  
Questions, please contact:
Jill Rocker: 248.608.6668

Weekly Guided Meditation Class
at both our Rochester & Sterling Hgts. locations
Wednesday Evenings

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  intr oduce 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

Kids Yoga Classes 
Weekly Saturdays & Tuesdays 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  awareness , find their inner balance,  build  confidence, concentration  and  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!

Active Recovery Wellness Services
In The Downtown Wellness Union

Therapeutic Massage, Cupping Therapy, Kinesiology Taping, 
NEW Infrared Sauna Therapy & More!

Active Recovery, LLC recently joined 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.

Space Available For Lease 
In The Downtown Wellness Union

Some rental space has recently opened up in the beautiful Downtown Wellness Union (2nd floor adjacent to UpDog Yoga).  Three rooms ranging in size from 150-400 square feet will soon be available for lease with rental rates beginning at $500/month.  Please inquire if you're looking for a comfortable and serene location for your office or business in the heart of downtown Rochester, as these spaces are sure to go fast!   

Contact Jill for more information:  

UpDog Gift Certificates 
Always Available

Remember The Yogis In Your Life For Special Occasions,
Or Give Someone You Love  A Head Start 
To Begin Their Yoga Journey!
Purchase Gift Certificates in-studio or online for any of our services at UpDog Rochester or Sterling Hgts. Choose a specific service, or simply select any dollar amount and your gift recipient can redeem on any items or services he/she chooses:
  • Yoga Classes
  • Workshops
  • Private Yoga Therapy
  • Reiki Energy Healing Therapy
  • Crystal Bowls Sound Healing Therapy
  • Yoga Gear, Merchandise & Accessories
To Purchase Printed Gift Certificates In-Studio:
Visit us during regular business hours/scheduled class times 7 days a week

To Purchase e-Certificates Online:
Personalize and order eGift Certificates from our Online Store for emailing directly to your recipient or you can print them out

You can also call us anytime to purchase via credit card and put a gift certificate on your recipient's UpDog account: 248.608.6668

Visit Us At UpDog  Sterling Heights

UpDog Yoga Sterling Hgts. Video
Take a virtual video tour of our 1,000 sq. ft. practice room 
located at 13911 19-Mile Road, Sterling Hgts.

Call: 586.232.9555

All UpDog Rochester students are always invited to take advantage of 
First Class Free  or  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: 
Call: 586.488.1716

* 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.

"Best Yoga  Studio In Metro-Detroit"
Take A Virtual Video Tour Of UpDog 
To Explore Our Space & See Why... 

UpDog Yoga Studio, Rochester, MI
UpDog Yoga Studio, Rochester, MI

UpDog Yoga-Rochester
210 W. University Drive 
Rochester, MI 48307

Contact Us:

UpDog Yoga-Sterling Heights
13911 19-Mile Road
Sterling Hgts., MI 48313

Contact Us: 

Named "Best Yoga Studio  In Metro-Detroit"