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May 2022 Newsletter

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MOTHER'S DAY IS SUNDAY, MAY 8: 

Show MOM the LOVE 

with the Gift of OM!


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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

* 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 7 in Rochester

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Pre-Register
Download Flyer

Saturday, May 7

6:00-7:30PM


$25 per person ($30 door)


Location: Rochester

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!  


Taking time out each day to relax and renew is essential to living well. Sometimes the effects of stress present themselves during milestone life events and other times it’s the little things that get us as we try to juggle job, family and life responsibilities. Stress is often accompanied by one or more negative effects; for example, impatience, frustration, irritation, anger, muscle tension, or headache. Over time, when stress becomes chronic, a residue builds up in the body that can lead to disease.


The antidote to stress is deep relaxation – a state in which there is no movement, no effort, and the brain is quiet. A restorative yoga practice is “active relaxation” with the use of props to support the body and help move it into deep rest. Relax and renew with us Mother’s Day Weekend for a 90-minute restorative practice designed to promote deep rest and relaxation. 


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


 Carole Pompa is an E-RYT200 Yoga instructor of 13 years and is certified in Restorative Yoga.  

Yoga Class Savings!  

20% Off 1-Month Unlimited Yoga In-Studio


Buy Now thru May 10

For Either Rochester Or Sterling Hgts.

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1-Month Unlimited is valid for 30 days for all In-Person, In-Studio classes on the regular schedule. Take as many classes as you like, any days, any times - all month long! 


Purchase thru May 10, 2022. Purchase now, with option to activate your 1-Month Unlimited Yoga to begin anytime on your date of choice prior to May 10. 

Buy 1-Month Unlimited Rochester $120 - Save $30!
Buy 1-Month Unlimited Sterling Hgts. $88 - Save $22

1-Month Unlimited Activates on date of purchase (or upon expiration of any pre-existing Unlimited package). Must activate by May 10, 2022 and expires 30 days from date of activation. Purchase online or in-studio thru May 10, 2022.

* Valid for all In-Studio Yoga classes on the regular class schedule for 30 days (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Must activate by May 10, 2022. Packages must be purchased separately for either studio location and do not transfer. Cannot combine with any other offers or discounts. 


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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 expire September 1, 2022 regardless of date sold.


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


Buy 3-Mos. Unlimited Rochester $295 ($98 Per Month, Save $105!)
Buy 3-Mos. Unlimited Sterling Hgts. $245 ($81 Per Month Save $50!)

* Valid for all In-Studio Yoga classes on the regular class schedule June 1 - September 1, 2022 (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Expires September 1, 2022 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. 


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

Outdoor Yoga

(note outdoor location for each event)

Our Summer Season Of Outdoor Yoga Begins!

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  • 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

Select Monday & Wednesday Evenings May-August

At Rochester Municipal Park

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Pre-Register For May 16 Park Yoga
Download May 16 Park Flyer
Pre-Register For June 8 Park Yoga
Pre-Register For June 20 Park Yoga
Pre-Register For July 11 Park Yoga
Pre-Register For July 20 Park Yoga
Pre-Register For Aug 10 Park Yoga
Pre-Register For Aug 22 Park Yoga
Download June-Aug Park Flyer
  • Monday, May 16
  • Wednesday, June 8
  • Monday, June 20
  • Monday, July 11
  • Wednesday, July 20
  • Wednesday, August 10
  • Monday, August 22


6:30PM-7:30PM


$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


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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

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Goat Yoga At Westview Orchards & Winery

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Goat Yoga For Adults

Wednesday Evenings May-July

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Join UpDog and Westview Orchards & Winery for our Summer 2022 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
Download Goat Yoga For Adults Flyer

Goat Yoga For Adults Wednesday Evenings: 

May 25; June 1, 8, 15, 22; July 13, 20

6:30PM-8:00PM


$47 per person. Ages 21 and up (includes glass of Wine and Cider Mill Donut)

Advance pre-registration with Westview required


Location: Westview Orchards & Winery

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

Join UpDog 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 and a cider mill donut (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.


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:

Check Out The Goat Yoga Video!

Family Goat Yoga

Saturday Mornings & Wednesday Evenings June-July

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A Family Bonding Experience That Will Make Everyone Smile!

Pre-Register
Download Family Goat Yoga Flyer

Saturday Morning Family Goat Yoga : June 18 and July 23

10:30AM-12:00PM


Wednesday Evening Family Goat Yoga: June 29 and July 27

6:30PM-8:00PM


$37 per person. Ages 10 and up (includes glass of Cider & Donut)

Advance pre-registration with Westview required


Location: Westview Orchards & Winery

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

Bring the entire family and join UpDog Yoga at Westview Orchards & Winery for a KID-friendly Goat Yoga experience followed by time for photos with the goats. Westview cider and donut are included with your admission. Kids and adults alike will enjoy a beginner-level Family Basic Yoga class in the company of adorable, young goats, who stroll around and interact with the class children ages 10 and up welcome. 



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


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 10:30AM Saturdays or 6:30PM Wednesdays for check-in. Yoga class is one hour, followed by photo opportunities with the goats and Westview Winery adult beverage.


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

Stand-Up Paddle Board Yoga

Sunday, June 26

at Stony Creek, Eastwood Beach

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

Pre-Register
Download Flyer

Sunday, June 26


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


Location: Stony Creek Metropark, Eastwood Beach



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

  

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


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

 

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

  

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


Check Out The SUP Yoga Video!

Check Out The SUP Yoga Video!




Yoga Teacher Training

Fall RYT200 Yoga Teacher Training

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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!

 

Fall 2022 Yoga Teacher Training begins October 2, 2022 and takes place one day per week on Sundays, Oct. 2, 2022 through January 15, 2023. Receive FREE Unlimited Yoga classes from the day you sign-up!


Save Up To $300 with Early-Bird Enrollment And Full Payment Discounts!

 

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

 

The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS500 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT. Over the past 21 years, UpDog Yoga has helped train hundreds of Michigan’s strongest, most successful Registered Yoga Teachers (RYT®)... and now it’s your turn!

 

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

 

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

  • Save $100 with early enrollment by July 31, 2022
  • Save $200 with tuition paid in full prior to September 10, 2022
  • Affordable payment plans also available



 INCLUDED with your tuition:

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

 

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


Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Submit RYT200 Inquiry
Click For All The Details!

Workshops

(note UpDog Rochester or Sterling Hgts. location)

Meet Your Spirit Guides

Friday, April 29 in Rochester

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Pre-Register
Download Flyer

Friday, April 29

7:30-9:30PM


$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.  

Yin With Props For Myofascial Release

Saturday, April 30 in Rochester

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Target Key Areas For Deep Tissue Release!

Pre-Register
Download Flyer

Saturday, April 30

1:30PM-3:00PM


$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 



Intro To Mediumship & Intuitive Development:

Exploring The Clair Senses

Friday, May 6 in Rochester

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Pre-Register
Download Flyer

Friday, May 6

7:30-9:00PM


$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 Exploring Your Clair Senses, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

  • Understanding the different types of Clair Senses
  • Interactive group exercises for 6 different Clair Senses to identify those that resonate with you
  • 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!


Thai Yoga Massage Techniques Training

Saturday, May 7 in Rochester

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An Introduction To Basic Techniques For Layman & Yoga Instructors

Pre-Register
Download Flyer

Saturday, May 7

1:30PM-3:30PM


$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, accupressure, 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. 

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Goddess Awakening Circle

Friday, May 13 in Rochester

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Pre-Register
Download Flyer

Friday, May 13

7:00-9:00PM


$30 per person ($35 door)


Location: Rochester

Marjorie will help you connect to the Goddess within to realize your full potential. Join her on Friday the 13th which is actually a very special day to celebrate the Goddess!  

 

Nurture yourself and embrace the Goddess within you as we join in circle to awaken our Divine Feminine power. In this workshop, you will receive a Goddess oracle card reading and personally channeled message as you connect with other women in a safe and sacred space.


The circle will complete in a guided meditation with Reiki healing to help you leave embodied in powerful Goddess energy.

 

Each participant will also receive a small crystal as a gift for attending! 


Five Tibetan Rites

Friday, May 13 in Rochester

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Learn Ancient Secrets Of The Fountain Of Youth!

Pre-Register
Download Flyer

Friday, May 13

7:30PM-9:00PM


$20 per person ($25 door)


Location: Rochester

The Five Tibetan Rites are a yogic system of simple, yet incredibly energizing exercises that are said to have originated deep in the Himalayas 2,500 years ago and are still practiced as a daily ritual by many today.  Also known as the “Five Rites of Rejuvenation,” these asanas (postures) take only a few minutes to perform, but can dramatically increase physical strength and suppleness, as well as mental acuity.

  

New students to experienced yogis alike will enjoy learning the incredible power of these five simple postures – and discover a natural, powerful method for daily rejuvenation and growth!

  • Rejuvenates the body
  • Improves digestion
  • Prevents bone loss
  • Reduces back pain
  • Improves eyesight


The postures help focus energy on each of the seven primary chakra energy centers in our bodies, working to quickly open and spin the chakras, removing bad karmic seeds and replacing them with vitality and positive energy.  Done each day, the Rites are said to have amazing rejuvenation powers, perhaps even leading the practitioner to find his or her own Fountain of Youth!



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

Full Moon Drum Circle & Meditation

Monday, May 16 in Rochester

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Pre-Register
Download Flyer

Monday, May 16

7:30PM-9:00PM


$15 per person ($20 door)


Location: Rochester

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


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


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


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

MELT Method Self-Care Immersion

Friday, May 20 in Rochester

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Pre-Register
Download Flyer

Friday, May 20

7:30PM-9:00PM


$30 per person ($35 door)


MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


Location: Rochester

Advanced MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot, Face 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.

  

Freedom from Pain = Independence.  Gain freedom and movement to do what you really love. Experience lasting changes in how your body looks and feels in this Self-Care Immersion session targeting multiple areas of the body to help you identify and focus on your trouble spots.


In this session, focusing on a Whole Body Reset & Refresh, you will learn how to:

  • Identify where you have stuck stress in your body, a major cause of chronic aches and pains
  • Improve your Body Sense and notice the changes as your body finds greater alignment and balance
  • Use the MELT Hand and Foot Treatment, a unique indirect treatment for your whole body
  • Use the MELT Soft Body Roller to rehydrate tissues for greater mobility and ease of motion
  • Safely and effectively decompress your own neck and low back
  • Activate your own core strength and stability
  • Relieve common issues like headaches, insomnia, bloating, weight gain, cellulite and more
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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!  

Shamanic Rites

Of The Munay-Ki

Saturday, May 21 & July 9 in Rochester

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Illuminate Your Spirit & Open Your Heart! 

Pre-Register
Download Flyer

Two-Part Series: Saturday, May 21 & July 9

12:00PM-5:00PM


$90 per person (includes both May & July 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 May 21 and July 9 sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you.


Pre-register as space is limited to 8 participants


Yoga Therapy For Better Digestion

Friday, June 3 in Rochester

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with Certified Yoga Therapist Tracy Flynn

Pre-Register
Download Flyer

Friday, June 3

7:30PM-9:00PM


$30 per person ($35 door)


Location: Rochester

When our digestion is off we do not feel our best. In this workshop we will use practices from the Yoga Therapy tradition to improve digestion and elimination. Even for people with serious digestive conditions, these practices can reduce symptoms and improve quality of life.


We will be using asana (movement), pranayama (breath work), and reflections (short meditations) specifically designed to promote digestive health.


The movements are gentle and each person will work within their own range of motion. If you have acute pain or are very sensitive to movement, an individual Yoga Therapy session might work better for you. If you’re not sure what is most appropriate for you, please contact Tracy at tracyflynn@hotmail.com or 248-334-7381. 


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

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Tracy Flynn has been practicing Yoga Therapy for 10 years.  She holds the highest certifications as a Yoga instructor and Internationally Certified Yoga Therapist (ERYT 500, C-IAYT)She helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. She provides individual Yoga Therapy sessions at UpDog.

Healing Sound Frequency & Meditation

Friday, June 10 in Rochester

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with Vibroacoustic Sound Healer Yvonne Clark

Pre-Register
Download Flyer

Friday, June 10

7:30-9:00PM


$25 per person ($30 door)


Location: Rochester

Join Yvonne in this yogic experience of pranayama (breathwork) while simultaneously moving energy through each chakra energy center through use of quartz crystal healing bowls tuned specifically to the "heartbeat of the Earth" at 8 Hz.  Be prepared for an amazing sound bath! - guiding you safely into the deep layers of the brain frequencies and psyche. 


This therapeutic workshop will impact your physical, energetic, and emotional body and mind through powerful, healing sound frequency and vibration:

  • Learn the science behind sound healing and its' benefits
  • Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
  • Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice


Bring your Yoga mat (or rent for $1) and optional blanket or pillow. We also have bolsters and blankets available for use and/or purchase. 


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


Yvonne is an experienced Vibroacoustic Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)



MELT Method For Happy Hips

Friday, June 24 in Rochester

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

Pre-Register
Download Flyer

Friday, June 24

7:30PM-9:00PM


$30 per person ($35 door)


MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


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!   

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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!  

Breathwork

Weekly Guided Breathwork Class

with Dr. Brian McCarroll

Tuesdays 6:15PM & Thursdays 8:45AM

In Rochester

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No Prior Breathwork Experience Needed - Everyone Welcome!

Pre-Register
Download Flyer

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

Weekly Thursdays: 8:45PM-9:45PM


Regular Class Rates Apply:

  • FREE to all Monthly Unlimited members
  • Use your Class Packs
  • $20 single class drop-in


Location: Rochester

BREATHE FREE!  This class is for anyone looking to expand their knowledge of proper breathing technique in daily life and/or fitness activities, those suffering from respiratory related issues, and Yoga/Fitness instructors interested in expanding their horizons in breathwork.  No prior fitness or breathwork experience needed.  Beginners are always welcome and you can join any of our weekly sessions anytime.


This breathwork class is inspired by the Wim Hof Method and its Tummo style breathwork, light Yoga-style stretching, and guided meditation specifically to help you focus on your mind.  We will focus on varying areas of your body and mind weekly to make long-lasting change.


You will develop control over systems that you otherwise hadn't thought possible. We will demonstrate this by showing you can do things like hold your breath much longer than you think, get in touch and gain control of your body.  These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, endurance and athletic performance  - all by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively. 


Things to think about after class are:  how you feel, how well you are able to go to sleep, how well you are able to maintain your sleep, how much energy you have, how your regular aches and pains feel, and your mood.  Group discussion  to address your questions, areas of interest, and progress will be addressed each week. 


Bring a yoga mat and comfortable warm clothing (rental mats available for $1).  Most people tend to get chilly during breathwork and having warmer options available allows you to focus more effectively on your breathing.  

Dr. Brian McCarroll is a physical therapist graduate from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and breathwork instruction from Brian MacKenzie.

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Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

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

Children All Ages 4 and Up Welcome!

Pre-Register 
Download Flyer

Weekly Saturdays

10:00AM-11:00AM


  • 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
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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.

Meditation

Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester

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No Experience Required - Everyone Welcome!

Pre-Register 
Download Meditation Flyer

Weekly Wednesdays

7:00-8:00PM


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

FREE to all Monthly Unlimited members!


Location: Rochester

Purchase Single Meditation Class $5 


Join us for a relaxing, evening meditation as we gather as a group to create balance at the mid-point of each week. This casual guided meditation uses a variety of simple, mindfulness meditation techniques which will vary weekly.  


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


No meditation experience necessary. These sessions are ideal for beginners to introduce meditation with the support of a friendly, informal group. We invite all to discuss and share your meditation experiences and best practices, as well as ask questions of other meditators in the group.  Cushions and blankets provided for use.


Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 


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


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


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


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


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

 

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


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


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

 

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


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


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


Cost:

  • $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:


tracyflynn@hotmail.com

248-334-7381




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

Contact:

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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga!

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Learn More At Our Website

The UpDog Crystal & Metaphysical Shop houses 700 square feet of merchandise hand-selected from around the world!

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


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

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Crystal Jewelry


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

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Smudging Supplies


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

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Singing Bowls


Hand-made and machined brass singing bowls

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Pendulums


Variety of crystal and metal Pendulum styles

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Tarot & Oracle Cards


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

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Crystal Lamps & Candle Holders


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

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Apparel


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

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Yoga Gear


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

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



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




Service Links

Save Time, Buy Online Anytime

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

My UpDog Account

Once you've created your account, you can:


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

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio

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



  • Yoga Classes (In-Studio or Online)
  • Individualized Yoga Therapy
  • Workshops
  • Energy Healing Therapy
  • Sound Healing Therapy
  • Crystals, Jewelry, Yoga Gear, Merchandise & Accessories from the UpDog Boutique in Rochester



To Purchase Printed Gift Certificates In-Studio:

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


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


To Purchase e-Certificates Online: 

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

e-Gift Certificates


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Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

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One 150 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 


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

  

Contact Jill for more information: 

jill@updogyoga.com

248-608-6668

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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
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UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit

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Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...

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

Take a virtual video tour of UpDog Yoga-Sterling Heights

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