May 2023 Newsletter


Show MOM the LOVE with the Gift of OM!

Receive 2 FREE Yoga Classes ($40 value) with purchase of your choice of:

  • Any Jade or Manduka Yoga Mat (from in-studio stock)

- OR -

  • UpDog Gift Certificate valued at $100 or more (purchase any denomination In-Studio or from our Online store)

* Two Free Yoga classes can be applied to Mom's or your account

To purchase a premium Jade or Manduka Yoga Mat or Gift Certificate In-Studio, visit us at the Front Desk during regular business hours/scheduled class times 7 days a week.

To purchase a Gift Certificate Online, click below to visit the Gift Certificate page of our website where you can purchase in any denomination and personalize for printing or emailing to your recipient. Gift Certificates can be used and redeemed on any UpDog services in-person or online anytime: Yoga Classes, Workshops, Private Yoga Therapy, or Merchandise:

Gift Certificates

* Offer valid thru Sunday, May 14. Two Free Yoga classes can be applied to Mom's or your account. FREE Yoga Classes activate on date of purchase and never expire. Valid for use with all Yoga classes on the regular class schedule including both In-Studio and/or Online Live Stream (does not include workshops, special events or Facebook video library). Cannot combine with any other offers or discounts.

Mother's Day Weekend Restorative Yoga

Saturday, May 13 in Rochester

Relax & Renew Mother's Day Weekend! 

Download Flyer

Saturday, May 13


$25 per person ($30 door)

Location: Rochester

This Mother’s Day weekend, treat Mom to the greatest gift of all ME Time & Relaxation, or join her for some quality time for Both Of You!  

Are you seeking to bring balance into your busy life, a moment of peace in a busy world, or perhaps just a path to a calmer mind and body?  Modern life is full of demands and deadlines and, for many of us, feeling stressed has become a way of life. While stress can be a great motivator and help us perform well under pressure, it can become overwhelming and begin to affect our health, relationships and quality of life.

Join us for this empowering 90-minute practice to help access your body’s natural ability to restore itself from stress. Bring your finest instruments; your body, your breath, and your mind and take the first step toward a truly restorative mind-body experience. 

Taking time out each day to relax and renew is essential to living well. The antidote to stress is deep relaxation – a state in which there is no movement, no effort, and the brain is quiet. The balance, presence and healing you seek can take root in a restorative yoga practice. The simple act of “active relaxation” can help move you into deep rest.

Carole Pompa is an E-RYT500 Yoga instructor of 13 years certified in Restorative Yoga

3-Months Unlimited Yoga Summer Savings Pass Is Here!

The perfect way to jump start your Yoga, or continue your Yoga practice all Summer long.  Attend as many In-Studio classes as you like, any days of the week, for 3 full months June 1st -September 1st! Purchase Online or In-Studio anytime. All Summer Passes activate June 1 and expire September 1, 2023 regardless of date sold.

Buy Now Online Or In-Studio Anytime For Either Rochester Or Sterling Hgts:

Buy 3-Mos Unlimited Summer Pass Rochester $299  ($99 per month, Save $100)
Buy 3-Mos Unlimited Summer Pass Sterling Hgts. $249 ($83 per month, Save $45)
Download Summer Savings Flyer

* Valid for all In-Studio Yoga classes on the regular class schedule June 1 - September 1, 2023 (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Activates June 1 and expires September 1, 2023 regardless of date sold. Packages must be purchased separately for either studio location and do not transfer. Cannot combine with any other offers or discounts. 

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

Yoga Classroom Series

Yoga Therapy For Better Bones Series

4-Week Series on Wednesday Afternoons

May 3-24 in Rochester

Bone Strengthening, Osteoporosis, Osteopenia Treatment & Prevention with Certified Yoga Therapist Tracy Flynn

Download Flyer

4-Week Series on Wednesdays: 5/3, 5/10, 5/17, 5/24


$99 per person (includes all 4 weekly sessions and use of props)

Pre-registration required

Location: Rochester

As we age our bones naturally lose density, and over 44 million Americans have low bone mass. This can put us at greater risk of fractures, some we can recover from and some that can be much more serious. 

Whether you have osteoporosis, osteopenia or just want to keep your bones strong there is an approach to practicing Yoga that has been shown to safely build bone mass by Loren Fishman, MD who has been studying Yoga and bone strength for over 10 years (Yi-Hsueh Lu et al., “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss,” Topics in Geriatric Rehabilitation, 2016 Apr; 32(2): 81–87). 

In this workshop we will learn some facts about bone health and learn the poses used in this research and the methods for optimizing them for increasing bone density. We will learn the three levels of practice for each pose: one for people with osteoporosis, one for people with osteopenia and one for prevention. 

Classes meet once per week for 4 weeks on Wednesdays at 1:30-2:30PM. Class size will be limited to make sure each person is approaching the practice to their best advantage.

Yoga Therapy For Low Back Pain Series

12-Week Series on Thursday Evenings 

June 1 - August 24 in Rochester

with Certified Yoga Therapist Tracy Flynn

Download Flyer

12-Week Series on Thursdays: 6/1, 6/8, 6/15, 6/22, 6/29, 7/6, 7/13, 7/20, 8/3, 8/10, 8/7, 8/24


$299 per person (includes all 12 weekly sessions and use of props)

Pre-registration required

Location: Rochester

Join us for this gentle, safe approach to therapeutic Yoga specifically designed for people with chronic low back pain. We will follow the protocol used in two studies funded by the National Institutes of Health by Sherman et al. that show Yoga reduces pain and improves function. (Studies published in Annals of Internal Medicine and Archives of Internal Medicine)*

We will begin with very simple and effective practices, and build on them from week to week. Short, take-home practices will be provided. No prior Yoga experience is necessary.

Classes meet once per week for 12 weeks on Thursdays at 5:30-6:30PM. Class size will be limited to make sure each person is approaching the practice to their best advantage.

When registering, please make sure to provide your phone number as Tracy will be calling to discuss your back history prior to start of the first class.

* Sherman et al., “Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain: A Randomized, Controlled Trial,” Annals of Internal Medicine.

* Sherman et al., “A Randomized Trial Comparing Yoga, Stretching, and Self-Care Book for Chronic Low Back Pain,” Archives of Internal Medicine. 

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). In addition to practicing individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years.

Beginners Intro To Yoga Series

4-Week Series on Monday Evenings

June 5-26 in Rochester

Learn The Basics Of Breath, Posture And Awareness

Download Flyer

4-Week Series on Mondays: 6/5, 6/12, 6/19, 6/26


$99 per person (includes all 4 weekly sessions and use of props)

Pre-registration required

Location: Rochester

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

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

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

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

Classes meet once per week on Mondays for 4 weeks at 6:30-7:30PM: 6/5, 6/12, 6/19, 6/26

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

Outdoor Yoga

(note outdoor location for each event)

Summer Season Of Outdoor Yoga Begins!

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

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:

Outdoor Yoga

Outdoor Yoga In The Park

Season Begins Wednesday, May 10

At Rochester Municipal Park

Pre-Register For May 10 Park Yoga
Download May 10 Flyer
Pre-Register for May 22 Park Yoga
Download May 22 Flyer
  • Wednesday, May 10
  • Monday, May 22


$10 per person pre-registration ($15 door)

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

Join UpDog Instructors at Rochester Municipal Park for a Basic Yoga Class in the fresh outdoors! 60-minute class 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

Goat Yoga At Westview Orchards & Winery

Wednesday Evenings June-July

At Westview Orchards

Join UpDog and Westview Orchards & Winery for our Summer 2023 Season of Goat Yoga and See What All the Fun is About - Guaranteed to Make You Smile and Laugh out Loud, Goat Yoga is Yoga Therapy!

Pre-Register At Westview Website
Download Flyer

Goat Yoga For Adults Wednesday Evenings: 

June 7, 14, 21, 28; July 12, 19, 26

6:30PM-8:00PM (gates open 6PM; check-in 6:30PM; Yoga Class 7-8PM)

$47 per person (includes glass of Wine following class)

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 Yoga at Westview Orchards & Winery for 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 goat pavilion. Following the class, enjoy a glass of wine or cider and cider donuts as you relax in the Westview Winery (included with your admission).


Goat pavilion is covered but dress for the elements in comfortable yoga/workout clothes and bring your yoga mat or a towel. Please wear attire you don’t mind getting a bit dirty as it is an outdoor setting with furry friends who are trained to interact with you in a fun and humorous way.


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


Pre-register early as space is limited.

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

Check Out The Goat Yoga Video!

Stand-Up Paddle Board Yoga

Sunday, June 25

At Stony Creek, Eastwood Beach

Summer Time, Fun Time On The Lake At Stony Creek!

Download Flyer

Sunday, June 25

Three Class Times To Choose From: 

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

$35 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

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, space limited to 14 participants per class.

Check Out The SUP Yoga Video!

Check Out The SUP Yoga Video

Yoga Teacher Training

Fall RYT200 Yoga Teacher Training

Enroll Now To Save On Tuition & Start FREE Yoga Classes Today!

Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Fall

Click Here For Details!
Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download Fall RYT200 Training Flyer
Download Fall RYT200 Enrollment App

UpDog can help you begin an open-hearted journey to becoming a Yoga Instructor. Learn how to share what you love with others – it’s the best thing you’ll ever do!


Spring 2023 Yoga Teacher Training begins October 1st and takes place once per week on Sundays, Oct. 1, 2023 - January 15, 2024.

Save Up To $300 With Early Enrollment And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru January 2024!


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


The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS500 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT. Over the past 23 years, UpDog Yoga has helped train hundreds of Michigan’s strongest, most successful Registered Yoga Teachers (RYT®)... and now it’s your turn!


Yoga Teacher Training is a wonderful experience that will enrich your life in so many positive ways, both during and after the training is complete. Our RYT200 program is open to Yoga practitioners of ALL experience levels aspiring to learn, with no prerequisites.


Our $2,900 price makes UpDog’s training remarkably affordable and you can save up to $300 with our early-bird discounts:

  • Save $100 with early enrollment by August 1, 2023
  • Save $200 with tuition paid in full prior to September 1, 2023
  • Affordable 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
Click For All The Details!


(note UpDog Rochester or Sterling Hgts. location)

Yoga For The Spring Meridians

Friday, April 28 in Rochester

Learn How To Utilize Your Yoga Practice For The Changing Seasons

Download Flyer

Friday, April 28


$25 per person ($30 door)

Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to learn about a source of power that manifests in the Spring. Envision your growth and development in this season of new beginnings and harness the determination to pursue your potential. 

This workshop puts a Traditional Chinese Medicine (TCM) lens on the Yoga practice. TCM aims to maintain and/or restore balance in the body; harmony between yin/yang and sees the free flow of energy through the meridians as a source of our vitality.  

What To Expect: A brief introduction to Traditional Chinese Medicine concepts to provide context for our practice

  • Yin & Yang Theory
  • The Five Elements
  • Meridians and Key Acupressure Points associated with Spring
  • A Yoga Practice focusing on the Spring Meridians that incorporates breath, flow, Yin, Acupressure and Meditation

Learn how to utilize your Yoga practice to rejuvenate this Spring and grasp the new energy that surrounds you! 

Kim Turner is an RYT500 Yoga Instructor and certified Yoga Medicine® Therapeutic Specialist 

Goddess Circle

Friday, April 28 in Rochester

Goddess Circle.jpg
Download Flyer

Friday, April 28


$25 per person ($30 door)

Location: Rochester

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


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

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

Usui Reiki Level II/Master Training & Certification

Saturday, April 29 in Rochester

Receive Combined Reiki II & Master Certification In One Complete Session!

Download Flyer

Saturday, April 29


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

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

Location: Rochester

Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies. Once attuned to Reiki, you can apply this healing practice to yourself and others, as well as complement your Yoga practice and other healing modalities. 


Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice. You will learn application and hands-on practice of symbols at the advanced Reiki II and Master levels, chakra balancing and working with natural healing energy. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for over 15 years.

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

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

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

Heather Puzan is a Reiki Master, Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for over 15 years

Psychedelic Breathwork For Adventure

Saturday, April 29 in Rochester

Expand The Horizons Of Body & Mind!

Download Flyer

Saturday, April 29


$40 per person ($45 door)

Location: Rochester

BREATHE DEEP! To Release Stress, Anxiety & Pain

This more advanced workshop* harnesses the stress response, DMT and adrenaline that is released from Tummo/Wim Hof breathing, in a very natural, safe and healthy way, to create and manifest a psychedelic experience. It is suitable for those familiar with breathwork techniques as well as beginners looking to make breakthroughs in their journey to unlock body and mind. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

This session is designed to help you explore body and mind, examine and work with trauma and blockages and feel intense euphoria with the release of adrenaline - all with the natural, healthy response of reducing inflammation, increasing circulation, reducing stress response, and enhancing latent abilities and your perspective.

Dr. Brian will guide you on this process to help facilitate your breath and meditative practices, including: the feelings you experience, how to manifest more, and how to remain calm. You may laugh, cry, yell, or even fall asleep as your body and mind achieves a deep level of release, simply by breathing! You will be able to release DMT which allows your body to relax, accept, and grow. You will confront, relax, and work through physical and emotional stress, and anywhere else your body and mind take you on this journey.  The experience will be profoundly different and impactul for each person.

Come together in this nourishing, small group environment, join in the energy of the space, and learn to dig deep into mind and body to learn more about yourself and the world around you. Leaving this class you will feel refreshed, like you've achieved a deep release. Euphoria, visions, shapes, colors, feelings, emotions, bodily sensations, and any number of things are possible.  All with the power of your own breath!  

* Because of the deeply impactful nature of this class, participants must not be actively pegnant, have uncontrolled high blood pressure, or active epilepsy. Should you have any of these conditions, other breathwork class options are available to help control blood pressure and epilepsy, and mothers may participate after giving birth.  

Dr. Brian McCarroll is a doctor of physical therapy (DPT) 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 and disease. He is a certified Yoga Nidra, Tummo, Buteyko and Wim Hof Method Instructor. He has worked to highlight, combine, identify and create an environment of learning and experience.

Brian McCarroll Pic.jpg

Full Moon Drum Circle & Meditation

Friday, May 5 in Rochester

Download Flyer

Friday, May 5


$15 per person ($20 door)

Location: Rochester

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

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

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

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

Thai Yoga Massage Techniques Training

Saturday, May 6 in Rochester

Download Flyer

Saturday, May 6


$60 per person ($70 door)

Location: Rochester

Thai Yoga Massage Therapists, Tina and Bob, provide 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 Practitioners, Yoga Instructors 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 props are provided for use during the workshop.


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

Intro To Mediumship & Intuitive Development:

Psychic Reading Skills

Friday, May 12 in Rochester

Download Flyer

Friday, May 12


$35 per person ($40 door)

Location: Rochester

Intuitive Medium Caroline de Bergevin presents a series of Intuitive Development workshops to help you discover, explore and refine your intuitive abilities in a supportive group of like-minded empaths. We all have innate intuitive and psychic abilities, which we may or may not even be aware of or have fully explored. Others seek guidance on how to relate to and manage already developed empathic gifts within our daily lives for greater peace of mind and purpose. 

In this session focusing on Psychic Reading Skills, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

  • Learning how to read the energy of others
  • Techniques for giving personal readings to an individual
  • Interpreting what you intuit when reading someone
  • Guided group meditation

Additional workshops in the Intuitive Development series are offered ongoing monthly. Each workshop in the series focuses on a different topic to help you recognize and further refine your own spiritual gifts. Attend individual sessions that resonate with you anytime, or join us ongoing each month. Share space as we build a community of like-minded empaths to help you connect with your higher self!

Tummo Nidra

Friday, May 12 in Rochester

Download Flyer

Friday, May 12


$40 per person ($45 door)

Location: Rochester

Tummo, which literally means inner fire, is an ancient meditation technique. Tummo is a combination of breathing and visualization techniques used to enter a deep state of meditation that increases a person's inner heat. Tummo breathing helps treat stress-related conditions, including high blood pressure, depression, insomnia, anxiety and improves respiratory health.


Yoga Nidra, 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 deep sleep.

In combining both Tummo Breathing and Yoga Nidra healing modalities, 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. Tummo breathing deeply activates and sensitizes the nervous system and Yoga Nidra allows you to deeply focus on your entire being. The stages of body scan and breath awareness calm the nervous system, leading to less stress and overall better health. 

These restorative practices are easy to follow and no experience is necessary – Everyone Welcome!

All props are provided or please bring your own blanket or yoga mat, pillow and/or bolster if desired.

Dr. Brian McCarroll is a doctor of physical therapy (DPT) 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 and disease. He is a certified Yoga Nidra, Tummo, Buteyko and Wim Hof Method Instructor. He has worked to highlight, combine, identify and create an environment of learning and experience.

Brian McCarroll Pic.jpg

Intro To Teaching Yoga To Pregnant Students

Saturday, May 13 in Rochester

Do's & Dont's For Yoga Instructors

Download Flyer

Saturday, May 13


$25 per person ($30 door)

Location: Rochester

Prenatal Yoga Instructor, Amanda Wininger provides practical guidance for how to properly and safely accommodate pregnant students in a Yoga class.  Learn the basics that every Yoga Instructor should know to feel confident and comfortable teaching pregnant students attending your regular Yoga classes:


  • Importance Of Gentle and Inclusive Communication
  • Do’s & Don’t’s For Yoga Poses and Safe Modifications
  • Do’s & Don’t’s of Breathwork
  • How To Offer Comfort & Support With Specific Props
  • Q & A 

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

Amanda is a Certified RYT200 Prenatal Yoga Instructor,

Labor & Delivery and Postpartum Doula

Yin With Props For Myofascial Release

Friday, May 19 in Rochester

Target Key Areas For Deep Tissue Release!

Download Flyer

Friday, May 19


$25 per person ($30 door)

Location: Rochester

This 90 minute Yin Yoga practice is accompanied by self-massage techniques through the use of strategically placed props known as Myofascial Release (MFR). Both Yin and MFR target the fascia which is essentially the fabric that holds us together. These practices support the body's natural processes that keep fascia fluid, flexible and resilient.

Together these practices offer the opportunity to:

  • Soothe the nervous system
  • Create more easeful movement
  • Support tissue recovery, health and hydration 

During the practice you will learn more about the what, why and how of these complementary modalities as you:

  • Explore target areas through gentle sustained pressure using various prop tools to release restriction: tennis balls/massage therapy balls, blocks and bolsters 
  • Surrender into longer-held, grounded Yin postures to nourish the tissue
  • Bring awareness to the shift you can create with these practices and learn techniques that you can use in your own personal self-care practice

Yoga Therapy & Sound Healing For Energetic Cleansing

Saturday, May 20 in Rochester

Experience A Deep Chakra Cleanse with Movement & Sound!

Download Flyer

Saturday, May 20


$30 per person ($35 door)

Location: Rochester

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

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

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

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

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

Yvonne has 15 years experience as a Certified Yoga Therapist (C-IAYT, E-RYT500), Vibroacoustic Sound Healer, and Yoga Alliance Continuing Education Provider (YACEP)

MELT Method For Happy Hips

Friday, June 2 in Rochester

Have Low Back, Knee Or Foot Pain? The Source Of These Trouble Spots May Be Your Hips

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Friday, June 2


$30 per person ($35 door)

Location: Rochester

Advanced MELT® Instructor, Stephanie Howard, presents a MELT Foot and 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.


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 MELT roller and a mini foot treatment with the MELT ball to help you release compression of your spine from your neck to low back, returning the body to a more ideal state. Learn MELT techniques to improve stability of your shoulder girdle, hip girdle, and core. Reduce inflammation, ease chronic neck and low back strain, improve alignment, and learn how to keep your whole body working and feeling better!  

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!  

Crystal Bowls Healing Sound Frequency

Friday, June 9 in Rochester

with Vibroacoustic Sound Healer Yvonne Clark

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Friday, June 9


$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 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

Friday, June 23 in Rochester

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Friday, June 23


$25 per person ($30 door)

Location: Rochester

Spiritual Intuitive, 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.

Shamanic Rites

Of The Munay-Ki

Saturday, June 24 & August 5 in Rochester


Illuminate Your Spirit & Open Your Heart! 

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Two-Part Series: Saturday, June 24 & August 5


$90 per person (includes both June & May 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 June 24 and August 5 sessions and all workshop materials, including an online video and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants

Shamanic Soul Retrieval

Saturday, July 22 in Rochester

A Sacred Shamanic Healing Technique With Shaman Joe Pahl

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Saturday, July 22


$125 per person

Location: Rochester

Most of us feel something is missing in our lives at one time or another. Either that, or we simply do not feel we are truly in our lives. In Shamanism, the overwhelming focus, then, turns to soul loss.  When we undergo trauma, major trauma or minor trauma, our soul can split and part of us can leave.  We experience this as a loss of energy and power, with all its attending manifestations: depression, addiction, feelings of isolation and aloneness, general lack of energy and enthusiasm, and/or the resulting physical manifestations of a variety of autoimmune disorders.  

In indigenous societies, the Shaman is then tasked with journeying into the spirit world to retrieve those lost soul pieces. In this one-day intensive workshop, Shaman Joe performs a soul retrieval while also teaching you how to do this work for yourself. 

You will learn:  

  • How to retrieve those lost soul pieces
  • Once realized and retrieved, how to nurture them and keep them to bring us back fully into our lives
  • How to help make us whole again so that we may move forward in loving harmony

Join us for a sacred ceremony where we will walk together to reclaim our lost soul fragments, supporting each other to embody our originality and call back our power, allowing ourselves to be truly seen and held in who we are. Heal your soul and life takes on new meaning. Connecting on a soul level is part of the miracle of our Earthwalk.


Space is very limited to allow both group and one-on-one attention to perform, process and heal as part of the personal soul retrieval work each participant will experience.

Puppy Love Yoga In-Studio!

Saturday, August 5 in Rochester

Leader Dogs for the Blind & UpDog Yoga Present:

Puppy Love Basic Yoga at UpDog!

All Proceeds Donated To Leader Dogs for the Blind

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Saturday, August 5


$25 per person ($30 door)  All proceeds donated to Leader Dogs for the Blind

Location: Rochester

Future Leader Dog puppies will be at UpDog Yoga studio to greet you with wagging tails for a special Basic Yoga Class.  Leader Dog puppy raisers  accompanied by their dogs will join us in the practice room during class and everyone will have an opportunity to pet and interact with the dogs after class.  All ages 5 and up welcome!    

Animals, and especially man’s best friend, evoke a sense of calmness and reduce stress and anxiety in people.  The gentle nature of dogs can lift our mood, make us smile and laugh, while also offering unconditional kindness and friendship.  What a beautiful experience to feel their calming presence as you practice your asanas.   


This is a wonderful opportunity to show your support for the great work Leader Dogs for the Blind provides in our local Rochester community and nationwide, while also showing the love for these adorable puppies in training who will eventually help others in need as dedicated service dogs.  

Check out the Puppy Love Yoga Video!

UpDog Yoga & Leader Dogs for the Blind "Puppy Love Yoga" Video


Weekly Guided Breathwork Classes

with Dr. Brian McCarroll

Tuesdays & Thursdays In Rochester

Thursdays In Sterling Hgts.


No Prior Breathwork Experience Needed - Everyone Welcome!

Pre-Register For Rochester
Download Rochester Breathwork Flyer
Pre-Register For Sterling Hgts.
Download Sterling Hgts. Breathwork Flyer

6:15-7:15PM Weekly Tuesdays In Rochester

8:45-9:45AM Weekly Thursdays In Rochester

7:30-8:30PM Weekly Thursdays In Sterling Hgts

Regular Class Rates Apply:

  • FREE to all Monthly Unlimited members
  • Use your Class Packs
  • $20 Single Class drop-in Roch; $17 Single Class drop-in Sterling Hgts.

Location: Rochester & Sterling Hgts.

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. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing. Beginners are always welcome and you can join any of our weekly sessions anytime.

This breathwork class is inspired by various styles of breathwork from the Wim Hof Method and its Tummo style, to the Buteyko method and others, combined with some gentle restorative Yoga and guided meditation. We will focus on varying areas of your body, breath and mind weekly to give you the tools and experience 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 with and gain more control of your body. These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, confidence and endurance - all simply by breathing in a manner that allows you to use your chest, lungs, brain, and entire 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 part of each weekly session.

Learn to breathe more effectively to harness your true potential. Your body responds to the breathing and your intention in very healthy ways. Unlock blocked areas of your body and release adrenaline - all through the use of your breath! 

Dr. Brian McCarroll is a doctor of physical therapy (DPT) 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 and disease. He is a certified Yoga Nidra, Tummo, Buteyko and Wim Hof Method Instructor. He has worked to highlight, combine, identify and create an environment of learning and experience.

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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. Jill leads a casual guided meditation using a variety of simple, mindfulness meditation techniques which will vary weekly.  

No meditation experience necessary - Everyone Welcome!

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

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

Meditation chairs, cushions and blankets provided for use.

Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda

Chair Yoga

Weekly Chair Yoga Class

Fridays 11AM In Rochester

No Experience Required - Everyone Welcome!

Download Chair Yoga Flyer

Weekly Fridays


Only $5 Single Class Drop-in (or use your class packs)

FREE to all Monthly Unlimited members!

Location: Rochester

Purchase Single Chair Yoga Class $5 

Join Instructor Carole Pompa for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life! Carole is a certified E-RYT500 Yoga instructor who has been teaching Chair Yoga for over 5 years.   

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

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


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

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

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

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.

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 

Private Yoga Therapy one-on-one Yoga sessions are tailored to your individualized interests, physical needs or limitations. 

These sessions are specifically designed to help meet your unique needs to face health challenges at any level, manage your condition, reduce symptoms, strengthen your immune system and restore balance. Sessions can be done In-Person at our Rochester studio or Online from the comfort of your own home.

Whether you're rehabbing from a physical injury, have limited mobility for any reason, or simply prefer a more personalized one-on-one experience for your Yoga practice, Yoga Therapy is a great place to start! 

  • Beginners who have never tried Yoga or may feel overwhelmed by a group classroom experience often find these individual sessions a great way to get started. 
  • You'll receive individualized attention that builds strength and confidence to continue with an eventual at-home and/or in-studio practice. 

Yoga Therapy sessions include a personalized consultation and assessment which incorporates a goal plan and timeline.


  • From there, you can continue with individualized sessions tailored to your schedule, needs and progress - all with the benefit of Tracy's knowledge and expertise to guide you through each subsequent session. 
  • Tracy has been teaching Yoga full-time for over 20 years and providing Yoga Therapy to clients of all ages, including children, for over 10 years.  

Yoga Therapy includes not only the physical Yoga practice itself, but can also incorporate Pranayama breathing techniques, meditation to quiet the mind, or other modalities. Yoga Therapy can help:

  • Reduce pain and promote healing for structural conditions, such as back pain
  • Improve physiological conditions, such as breathing problems
  • Ease psycho-emotional conditions like anxiety


Whatever your personalized session plan entails, you'll receive the benefit of consultation and mentorship each step of the way to help you reach your health goals.  

Yoga is such a wonderful practice to relieve stress and to help maintain your overall health and vitality of mind, body and spirit to stay strong, safe and well. Tracy as a compassionate, caring and inspiring coach is there to help you succeed!

Sessions are typically 60-minutes and can be scheduled either as in-person sessions In-Studio and/or Online sessions via Zoom.


  • $80 Single Yoga Therapy Session 
  • $300 4-Pack Yoga Therapy Sessions 
  • (4-month expiration)
  • $560 8-Pack Yoga Therapy Sessions 
  • (8-month expiration)

Visit "Yoga Therapy"page of our website for more info. Please contact Tracy direct to discuss your in-person or online needs and to schedule an appointment:



About Tracy Flynn

Internationally Certified Yoga Therapist (C-IAYT) & Advanced Yoga Teacher (E-RYT 500)

One of UpDog's very first Yoga instructors, Tracy has been teaching Yoga full time for 20 years and became a Yoga Therapist in 2011. She also served as the on-staff Yoga Therapist at the Institute of Neuromuscular Medicine in Detroit.

Tracy has Advanced Yoga Teacher Training (E-RYT® 500), and is registered with the Yoga Alliance. She attained her Yoga Therapy Certification through American Viniyoga Institute. The training was a two- year, 500 hour training. American Viniyoga Institute is an IAYT Certified School.

Purchase Single Yoga Therapy Session $80
Purchase 4-Pack Yoga Therapy $300 ($75 per session)
Purchase 8-Pack Yoga Therapy $560 ($70 per session) 
Learn More at our Website
Download Yoga Therapy Flyer


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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga

Learn More At Our Website

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

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

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


Crystal Jewelry

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


Smudging Supplies

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


Singing Bowls

Hand-made and machined brass singing bowls



Variety of crystal and metal Pendulum styles


Tarot & Oracle Cards

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


Crystal Lamps & Candle Holders

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



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


Yoga Gear

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

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

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

Service Links

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


Remember The Yogis In Your Life For Holidays & 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 (In-Studio or Online)
  • Individualized Yoga Therapy
  • Workshops
  • Energy Healing Therapy
  • Sound Healing Therapy
  • Crystals, Jewelry, Yoga Gear, Merchandise & Accessories from the UpDog Boutique in Rochester

To Purchase Printed Gift Certificates In-Studio:

Visit us at the Front Desk during regular business hours/scheduled class times 7 days a week.

You can also call us anytime to purchase Gift Certificates via credit card and put a gift certificate on your recipient's UpDog account: 248-608-6668

To Purchase e-Certificates Online: 

Personalize eGift Certificates in our Online Store. Email directly to your recipient or you can print them out

e-Gift Certificates

Save Time, Buy Online Anytime


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

My UpDog Account

Once you've created your account, you can:

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

Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

DWU Hallway.jpg

One 350 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 

Please inquire if you're looking for a comfortable and serene location for your office or business in the Heart of Downtown Rochester! 


Contact Jill for more information: 



UpDog Website

Create Or Log-In To Your Personal UpDog Account:

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

UpDog Quick Links

View In-Studio Classes:

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Download Sterling Hgts. In-Studio Schedule

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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


Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...


UpDog Yoga-Rochester located at 210 W. University Dr in the Heart of Downtown Rochester

Take a virtual video tour of UpDog Yoga-Sterling Heights

UpDog Yoga-Sterling Heights located at 13911 19-Mile Rd. with The Float Institute - a zero gravity float & wellness center