May 2021 Newsletter

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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)
  • 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, 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-person, 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.

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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 Sept.1, 2021 regardless of date sold.

Buy Now Online Or In-Studio For Either Rochester Or Sterling Hgts. Activates June 1st:

Purchase 3-Mos Unltd. Rochester $255 ($85/month)  Save $145!
Purchase 3-Mos Unltd. Yoga Sterling Hgts. $215 ($71/month)  Save $80!

*  Valid for all In-Studio Yoga classes on the regular class schedule June 1 - Sept. 1, 2021  (does not include Online classes, workshops or special events).  Purchase Online or In-Studio anytime. All Summer Passes expire Sept.1, 2021 regardless of date sold. Summer Pass must be purchased separately for either studio location and does not transfer. Cannot combine with any other offers or discounts.   

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Download "5 Yoga Classes For $15" Flyer


Weekly Kids Yoga Class

Saturdays At 10AM In-Studio in Rochester

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Children All Ages 4 and Up Welcome!

Register Online
Download Flyer

Weekly Saturdays


  • Kid's Single Class $15
  • Kid's 5-Class Pack $55
  • Kids can also share a parent's current class packs

(just like our regular UpDog class packs, Kids classes never expire and can be used on any of our Kids Yoga classes on the regular In-Studio class schedule, anytime)

Location: Rochester

Purchase Kid's Single Class $15
Purchase Kid's 5-Class Pack $55

Appropriate for boys and girls all ages 4 and up. No prior Yoga experience required. Class includes Yoga, games and activities.

Yoga teaches kids how to relax, develop body awareness, find their inner balance, build confidence, concentration, improve school performance and just have some fun. Yoga helps bring to the surface that marvelous inner light that all children have, so that they may shine bright and know that they are Amazing!

Saturday Kids classes are held in a separate room so the kids have their own space, and social distancing is practiced. Parents can attend the 10AM adult Basic Yoga Class in the main UpDog practice room at the same time - so the whole family gets their Yoga!

* Note: Older children ages 9 and up are always welcome to attend any of our Adult Yoga classes when accompanied in the class by an adult.


Weekly Meditation Class

Wednesdays 7:00PM In-Studio/Online Rochester

Wednesdays 7:30PM In-Studio Sterling Hgts.


No Experience Required - Everyone Welcome!

Register Online Rochester
Register Online Sterling Hgts.
Download Rochester Flyer
Download Sterling Hgts. Flyer

Weekly Wednesdays

  • 7:00-8:00PM Rochester
  • 7:30-8:30PM Sterling Hgts.

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

FREE to all Monthly Unlimited members!

Location: Rochester & Sterling Hgts.

Purchase Single Meditation Class Roch $5 
Purchase Single Meditation Class Sterling Hgts. $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


(note outdoor location for each event)

Our Spring/Summer Season Of Outdoor Yoga Classes & Events Has Begun!

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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:

UpDog Outdoor Yoga
UpDog Workshops

Outdoor Yoga In The Park

Thursdays, May 6 & May 20

Wednesdays, June 9 & June 16

at Rochester Municipal Park

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Register Online May 6
Register Online May 20
Register Online June 9
Register Online June 16
Download May 6 Flyer
Download May 20 Flyer
Download June 9 Flyer
Download June 16 Flyer
  • Thursday, May 6 @ 6:00PM-7:00PM
  • Thursday, May 20 @ 6:30PM-7:30PM
  • Wednesday, June 9 @ 6:30-7:30PM
  • Wednesday, June 16 @ 6:30-7:30PM

$5 per person pre-registration ($10 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

Goat Yoga Classes For Adults

Wednesday Evenings, Beginning May 19

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Register Online
Download Goat Yoga For Adults Flyer

Wednesday Evenings:

May 19, 26; June 2, 9, 16, 23; July 7, 14, 21


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

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

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


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

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


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

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

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

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

Family Goat Yoga

At Westview Orchards

Family Goat Yoga Classes

Saturday Mornings & Wednesday Evenings

Girl with Goat
Register Online
Download Family Goat Yoga Flyer

Saturday Mornings:

June 19, July 24


Wednesday Evenings:

June 30, July 28


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

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

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

Bring the entire family and join UpDog Yoga at Westview Orchards & 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. 

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

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


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

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

Stand-Up Paddle Board Yoga At Stony Creek

SUP Yoga Summer Season Begins June 13!

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Register Online For June 13
Register Online For June 27
Download June 13 Flyer
Download June 27 Flyer 

Two June Dates: Sunday, June 13; Sunday, June 27

Three Class Times To Choose From:

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

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

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

Location: Stony Creek Metropark - Eastwood Beach

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


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

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


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


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

Check out the SUP Yoga Video!


(note UpDog Rochester or Sterling Hgts. location)

Crystal Bowls Sound Healing

Friday, May 7 in Rochester


Sound As Vibrational Medicine: A Journey Into Meditation & Healing

Register Online
Download Flyer

Friday, May 7


$25 per person ($30 door)

Location: Rochester

Given that everything has a vibrational frequency, including ourselves, it makes sense that sound frequencies impact how we feel.  That is why particular songs and types of music often bring about specific types of emotions from us.  

Sound healing is an ancient healing technique that uses tonal frequencies to bring the body into a state of vibrational balance and harmony.  Sound frequencies slow down brain waves to a deeply restorative state, which activates the body's system of self-healing. 

During this workshop, hosted by Tina Pautz, ERYT500, you will learn the benefits of sound healing, including:

  • How it can boost your health
  • Clear energetic blockages via the chakras
  • Overall benefits to your spiritual well-being 

Additionally, you will experience:

  • Chakra balancing via crystal signing bowls tuned to each chakra’s frequency
  • Deep meditation encouraged by the calming sound of crystal bowls
  • Vibrational therapy in a safe, comforting environment
  • A renewed sense of peace, calm and balance

Join us to experience how sound can affect us physiologically, psychologically, cognitively and behaviorally in profound and healing ways to illicit calm, balance and renewed energy. 

Intro To Breathwork

Saturday, May 8 in Rochester

Register Online
Download Flyer

Saturday, May 8


$35 per person ($40 door)

Location: Rochester

BREATHE FREE!  This workshop 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.

This class is designed to reduce stress, anxiety, inflammation, pain and improve athletic performance.  This is done through breathwork 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.  This workshop is the first in a series that will target varying areas of your body and mind to make change.

We will do this by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively.  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. 

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 - are just a few things to pay attention to afterward.

Bring a yoga mat and comfortable warm clothing.  Most people tend to get chilly during breathwork and having warmer options available allow you to focus on your breath holds, mind and body, instead of how chilly you're getting.  

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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Yoga Nidra Therapy

For Releasing Anxiety

Friday, May 14 in Rochester


Attend In-Person or Online via Facebook Live

Register Online
Download Flyer

Friday, May 14


In-Person: $25 per person ($30 door)

Online: $20 via Facebook Live (following registration you will receive an email invite to join the Facebook Group for this event)

Location: Rochester, or Online via Facebook Live

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 Nidrapromotes deep physical, emotional and mental rest and relaxation, leaving you with a sense of wholeness, that is as restful as several hours of sleep.


Yoga Nidra is a practice that’s easy to follow and everyone of all ages can do.  Simply set-up a cozy spot with a blanket, pillow and cushions or bolsters in our practice room or in your home, lay down on the floor in savasana (corpse pose) and follow the instructors' voice to guide you. The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual. The stages of body scan and breath awareness calm the nervous system, leading to less stress and better health.

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

Five Tibetan Rites

Friday, May 21 in Rochester


Learn The Ancient Secrets Of The Fountain Of Youth!

Register Online
Download Flyer

Friday, May 21


$25 per person ($30 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

Drum Circle & Meditation

Wednesday, May 26 in Rochester

Register Online
Download Flyer

Wednesday, May 26


$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 & Spiritual Advisor. Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments. The drum circle embraces people of all ages and no 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 For Happy Hips, Psoas & Low Back

Friday, June 4 in Rochester

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Have Low Back, Knee, Or Foot Pain? 

The Source Of These Trouble Spots May Be Your Hips…

Register Online
Download Flyer

Friday, June 4


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!

Location: Rochester

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

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!  

New Moon Intentions Workshop

Friday, June 11 in Rochester


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

Register Online
Download Flyer

Friday, June 11


$25 per person ($30 door)

Location: Rochester

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

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

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

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

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

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

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


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

MELT Your Core!

Friday, July 16 in Rochester

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MELT® Workshop For Increased

Stability, Fluidity & Performance

Register Online
Download Flyer

Friday, July 16


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!

Location: Rochester

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

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

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


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


Benefits include:

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

MELT Stands For:  

Myofascial Energetic Length Technique

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

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

Meet Your Spirit Guides

Sunday, August 8 in Rochester

Register Online
Download Flyer

Sunday, August 8


$25 per person ($30 door)

Location: Rochester

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


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

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

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

Shamanic Rites

Of The Munay-Ki

Saturday, October 23 & December 4 in Rochester


Illuminate Your Spirit & Open Your Heart! 

Register Online
Download Flyer

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


$90 per person (includes both Oct. & Dec. sessions)

Location: Rochester

Shamanism is an ancient healing tradition over 40,000 years old. Shamanic teachings focus on our connection to nature and all of creation.  Shamanism involves working with transcendental energies in the physical and spiritual world to heal and balance in this world. 

The Munay-Ki are a series of nine Empowerment Rites of Awakening passed down from the ancient Shamans of Peru.  "Munay" means "love and will" together with "ki" from the Japanese word for energy, combine to give the meaning:  Energy of Love 

Shaman Joe will educate the group about the "Great Rites of Enlightenment" of the Munay-Ki and perform the nine Rites for each participant amongst the support of the group.  Receiving these deep healing Rites is a very uplifting and personal experience to help you realize your sacred space, illuminate your spirit, open your heart, and align with your highest Self.  This powerful transformation will take place over two separate sessions. 

$90 cost includes attendance at both October 23 and December 4 sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants


Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn


Now More Than Ever Is The Time For Self Care! 

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

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

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

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

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


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

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

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


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

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

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


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

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



About Tracy Flynn

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

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

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

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


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

Service Links

Save Time, Buy Online Anytime


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

My UpDog Account

Once you've created your account, you can:

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

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


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

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

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

To Purchase Printed Gift Certificates In-Studio:

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

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

To Purchase e-Certificates Online: 

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

e-Gift Certificates

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Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

DWU Hallway.jpg

One 350 sq. ft. room and one 250 sq. ft. room are available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 

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


Contact Jill for more information: 



UpDog Website

Create Or Log-In To Your Personal UpDog Account:

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

UpDog Quick Links

View In-Studio Classes:

Rochester In-Studio Schedule
Sterling Hgts. In-Studio Schedule

Download In-Studio Class Schedule:

Download Rochester In-Studio Schedule
Download Sterling Hgts. In-Studio Schedule

View ONLINE Live Stream Classes:

Rochester ONLINE Live Stream Schedule
Sterling Hgts. ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule
Download Sterling Hgts. ONLINE Live Stream Schedule

UpDog From Home Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga
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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

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

UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit


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