May 2019 Newsletter
The  perfect way to jump start your Yoga, or continue your Yoga practice while on Summer break.  Attend as many classes as you like, any days  of the  week, all  month-long  for  full months  June 1st -September 1st!

Buy Online Or  In-Studio  Beginning April 25th  
For Either Rochester Or Sterling Hgts.  Activates June 1st:

3-Month Summer Pass can be purchased beginning April 25, 2019 online at our website or in-studio and activates as of June 1-September 1, 2019.  Purchase anytime but all Summer Passes expire Sept.1,  2019 
regardless of date sold .

Valid for all Yoga classes on the regular class schedule
June 1 - Sept. 1, 2019
 (does not include workshops or special events).  
3-Month Summer Pass  must be purchased separately for either studio location and does not transfer.  
Cannot combine with any other offers or discounts.
FREE Kids Yoga Classes 
 at UpDog-Rochester  This Weekend 
 Friday, April 26 thru Sunday, April 28

Pre-registration required. 
Please contact Lexi to register: 

On April 26-28th, UpDog Yoga is hosting a  Next Generation Yoga Teacher Training™ where adults will gather to learn about the wonderful world of Kids Yoga!  Included in this curriculum are demo classes for kids ages 2-7 which are 100% free for any children within these age groups who would like to attend.  Certified Kids Yoga Trainer, Lexi Anderson, will teach th e classes and we welcome your participation. See above for schedule of class times and age groups for each day and feel free to pass on to any family and friends with kids who would like to attend - all are welcome!
Kids 2-7 years of age only.  Pre-registration is required. 
Please contact Lexi to register: 

Adult Goat Yoga Classes
At  Westview  Orchards & Winery
Wednesdays beginning May 22 
Guaranteed To Make You Smile And Laugh Out Loud 
  Goat Yoga Is Yoga Therapy!

Pre-registration with Westview required: 586-752-3123

Wednesdays, May-July:  5/22, 5/29, 6/5, 6/12, 6/19, 7/10, 7/17, 7/24
$41.50 per person (includes glass of wine or hard cider) 
Location: Westview Orchards & Winery 
Pre-registration directly with Westview required: 586-752-3123  

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 pavilion.  Following the class, join us in the barn loft of Westview Orchards Winery for a glass of wine or hard cider (included with your admission).  

Dress for the elements in comfortable yoga/workout clothes and bring your yoga mat (additional mats available for use first-come, first serve).  We highly recommend NOT wearing your "best" attire or favorite yoga mat as it is an outdoor setting with furry friends.  

Please arrive 15 min. early for check-in.  Yoga  class is one  hour, followed  by  photo
opportunities with  the goats and Westview Winery thereafter .

S pace is limited.  Contact Westview Orchards & Winery directly 
to pre-register: 586 -752-3123   

Check Out The Video!
UpDog Goat Yoga At Westview Orchards 2018
UpDog Goat Yoga At Westview Orchards & Winery

Join UpDog  and Westview Orchards & Winery  for our 2019 Summer Season of Adult Goat Yoga classes and see what all the fun is about. Guaranteed to make you laugh out loud, Goat Yoga is Yoga Therapy! Check out this article feature in "Michigan Wine Country" magazine:

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

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

More MELT Workshop Topics for Sept-Dec 2019 TBA

Also see details for each MELT Workshop below in "Workshops" section of this newsletter

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

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

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

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

MELT  stands for:   Myofascial  Energetic Length  Technique  
The MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain - helping us stay healthy, youthful and active.  The missing link to pain-free living is:  a balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication.  MELT directly  addresses these body systems in a way no other  self -treatment  can.  You'll notice results  in the first session.   

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

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

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

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

Yoga  N idra , or  Yogic  sleep as it is commonly known, is  a state  of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self- exploration.  It is  both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain.   One  hour of Yoga  Nidra promotes deep  physical, emotional and mental rest  and  relaxation, leaving  you with a sense of  wholeness, that is as restful as several hours of  sleep.
Yoga  Nidra  is  a practice  that's easy to follow and everyone  of all ages  can  do.  Simply lie  down on your mat in savasana  (corpse pose ) and follow Yvonne's voice as she guides you. The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual. The  stages of body scan and breath awareness calm the nervous system, leading to less stress and better health. 

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

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

Chakra Balancing & Energy Healing
Saturday, April 27 in Rochester 

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

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

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

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

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

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

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

Yoga & Crafts For Anxiety
Next Class: Friday, May 3 in Sterling Hgts.

Friday, May 3
$15 per person ($20 at door)
Location: Sterling Hgts.  

Creativity Without Criticism, Competition And Comparison Is A Rewarding And Meditative Practice, Highly Beneficial To Health & Well Being - 
Welcoming And Inclusive To All! 

Meditation and other stress-reduction techniques, such as Yoga and focused crafts have been studied as treatments for depression and anxiety.  Stress  and anxiety can often feel debilitating and we're here to help .   Join a group of people who understand you, holding no judgment or expectation, to help you find ways to heal. 

Yoga & Crafts sessions with Kelsey and friends explores engaging, interactive, yet highly-focused meditative ways to channel our anxieties elsewhere in order to quiet our mind and find peace within ourselves, such as:
  • Painting, drawing and art projects
  • Coloring mandalas
  • Vision boards
  • Jewelry making
  • Knitting
  • Therapeutic oils
  • Journaling
  • Guided meditation
  • Chakras and chanting
  • Breathing techniques
  • Gentle Yoga
  • Free form dance
  • Group discussion & support

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

Yoga Therapy  For Sciatica 
Friday, May 3 in Rochester

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

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

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

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

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

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

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

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

Do you have strong, subtle cells?  The connective tissue system (fascia) supports, protects and stabilizes the whole body.  Imbalance in this system is a common cause of back pain, gut issues, lower-belly paunch, and more.  Traditional core exercises don't address - and often inhibit or impair - this neurological core system.   MELT addresses  this  neurofascial  system in a way no other self-treatment can.  

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

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

No prior MELT or Yoga experience needed.  Bring your Yoga mat (or use one of ours) and your water bottle.   We'll provide use of MELT balls and rollers  (or bring your own) which  are also available for purchase after class. 

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

Saturday, May 11
$60 per person ($70 door)
Location: Rochester
Thai Yoga Massage Therapist, Tina  Pautz , provides an introduction  to  basic techniques of the healing art of Thai  Yoga Massage (TYM ).  TYM is an ancient healing therapy combining assisted yoga postures and touch technique to promote deep relaxation, improve circulation, boost the immune system, and balance body energy to facilitate mind -body  integration and enhance  one's sense of alignment, posture and health

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

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

Full Moon Drum Circle 
Wednesday, May 15 in Sterling Hgts.
Monday, May 20 in Rochester 

Wednesday, May 15
Location: Sterling Hgts. 

Monday, May 20
Location: Rochester

$15 per person ($20 door)

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

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

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

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

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

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

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

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

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

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

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

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

Puppy Love Basic Yoga Class
Saturday, May 18 in Rochester

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

Saturday, May 18
$25 per person ($30 door)
All proceeds donated to Leader Dogs For The Blind
Location: Rochester  

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

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

Pre-register to save your spot! 

Check Out Our Puppy Love Yoga Video!
UpDog Yoga & Leader Dogs For The Blind Puppy Love Yoga
UpDog & Leader Dogs For The Blind Puppy Love Yoga!

FREE Outdoor Yoga 
At Rochester Municipal Park
Wednesday, June 5 & June 17 

Wednesday, June 5 & Monday, June 17
FREE! Walk-ins Welcome  
Location: Rochester Municipal Park 
(located just behind UpDog studio)

Join  UpDog  at Rochester Municipal Park for a FREE Basic Yoga Class in the fresh  outdoors ! This 60-minute c lass  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 . Free loaner mats available on first-come, first-serve basis.   Walk-ins Welcome!


Crystal Bowl Healing Sound Frequency Meditation 
Friday, June 14 in Rochester

Friday, June 14
$25 per person ($30 door) 
Location: Rochester

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

This  therapeutic workshop will impact  your  physical, energetic,  and emotional  body and  mind through powerful, healing sound  frequency and  vibration:
  • Learn the science behind sound healing and its' benefits
  • Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
  • Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice
Yoga Instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop

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

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

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

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

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

No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of  MELT balls and rollers  (or bring your own) which  are also available  for purchase after class. 

Stand-Up Paddle Board Yoga  
Sunday, June 23 or June 30 at Stony Creek
pre-register for either of these June dates

Sunday, June 23 or June 30
Class Times:  11:00AM-12:00PM;  12:30PM-1:30PM;  2:00PM-3:00PM
$32 per person (pre-registration/advance payment required; park admission not included)
Includes 60 min. class, board and paddle rental 
Location: Stony Creek Metropark  

Three Beginner Level class times to choose from  on Sunday, June 23  or Sunday, June 30.  
Space limited to 14 per class, pre-register early to ensure a spot

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

SUP is Yoga on a paddle board in the wat er.  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.  

Check out our SUP Yoga video!
UpDog Paddle Board Yoga At Stony Creek
UpDog Paddle Board Yoga At Stony Creek

Shamanic Rites of The Munay-Ki
Sunday, July 14 & August 18 in Rochester
Illuminate Your Spirit & Open Your Heart! 

Two-Part Series:  Sunday, July 14 & August 18
$90 per person (includes both July & Aug. 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 July and  August sessions  and all workshop materials, including a DVD and a Pi Stone selected especially for you .

Pre-register early as space is limited to 7 participants.

MELT Method Workshop: 
Self-Care Immersion 
Friday, July 26 in Rochester

Friday, July 26
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body Treatment in an interactive, supportive, workshop  environment, featuring  techniques from the New York Times best-selling book  " The MELT Method ".

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 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
No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of  MELT balls and rollers (or bring your own) which are also available for purchase after class. 

MELT Method Workshop: 
For Better Sleep 
Friday, August 23 in Rochester

Friday, Aug. 23
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops In 2019 & Save! 
We will be offering one new MELT workshop per month thruout 2019
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body Treatment in an interactive, supportive, workshop  environment, featuring  techniques from the New York Times best-selling book  " The MELT Method ".

Deep sleep is when cellular repair is dominant. If you don't get a sound night's sleep it's one of the primary reasons you accumulate stress and ultimately accelerate your aging process.  Learn how to rest  and restore with targeted MELT sequences  to  help in rebalancing and calming the nervous system.   

Use  this class to help  naturally shift  your body into rest and repair mode, so you  can not only  get to  sleep, but STAY asleep,  and wake-up rested and  refreshed.  This is also a great time of year to reset, as Summer begins to draw to a close and we often experience seasonal changes in both our environment as well as our daily routines and sleep patterns. 
In this Deep Sleep session, special  attention  will be given to releasing  low back and  neck areas that often cause  pain and interfere  with the rest and restore necessary for sleep.   Learn  how to return the body to a more ideal state and release the compression of your spine from your neck to your low back.   This  class features the Soft Ball Foot Treatment, Rebalance Sequence, Lower Body Compression Sequence, and Neck Release  Sequence.  Very gentle, restorative Yoga  poses will complete the session.
No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of  MELT balls and rollers (or bring your own) which are also available for purchase after class. 

 Summer Yoga Teacher Training
  UpDog School For Yoga, Rochester

Summer  RYT200 
Yoga Teacher Training
& RYT200/500 Continuing Education

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

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

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

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

Included with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout the training.  You may also practice for free at our partner studios, In2Yoga in Lapeer and Happy Dog Yoga in Port Huron during the training
  • Free or discount Workshops throughout the training
  • Discounts on Yoga Gear, Apparel, Metaphysical items and other merchandise from our in-house UpDog Boutique
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments throughout the training

The UpDog  School  For Yoga can help you begin an open-hearted journey to becoming a Yoga  I nstructor.  Learn how to share what you love with others - it's the best thing you'll ever do!

UpDog's curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic yoga for every body - whether your style is Ashtanga, Vinyasa, Slow Flow, Basic Hatha, Yin or Gentle Therapeutic Yoga. 

Over  the past 17 years,  UpDog  has trained and certified hundreds of  Michigan's strongest  Yoga teachers and studio  owners: 
  • UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT.
  • You will learn from the best and receive personalized attention as part of our certification program.

For questions and to receive a detailed info packet, please contact:
Jill Rocker: 248.608.6668

Module Drop-In &  Yoga Alliance Continuing Education Credits 
Maintain Your RYT200 or RYT500 Certification with CEC

For those considering teacher training but can't make the time c ommitment for a full 200-hour  training program, you can choose from one or more of our Spring training modules at a drop-in rate.  This is a great way to learn more, enhance your practice and experience a portion of the teacher training experience for one or more sessions to see if a full training program may be part of your future.  

Or perhaps you are already a registered RYT, who would like to further hone your skills and earn continuing education credits to maintain your Yoga Alliance certification while focusing on specific areas that simply need polishing.  This is especially helpful if you have not taught for any length of time or feel adequate time was not spent on certain areas of your prior training, such as class flow construct, adjustments, anatomy, practice teaching time in a studio setting, etc.  

Cost to attend a full day and earn CE is $175 per day.  Attend multiple days and save at only $125 per day for two or more days.  

You can submit the hours you complete as Continuing Education Contact Hours toward your Yoga Alliance CE requirements.   Contact Jill at 248.608.6668 or  f or more information about specific session topics by date and to discuss your needs.  
Questions, please contact:
Jill Rocker: 248.608.6668

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

- Weekly on Sundays 10:00AM-10:45AM in Rochester
- Weekly Sundays 12:00PM-12:45PM in Sterling Hgts.  
- Weekly on Tuesdays  7:00PM-7:45PM in Rochester
Regular class rates apply

What is Buti Yoga? 
A Soulful Blend of Power Yoga, Cardio-Intensive Tribal Dance, 
Conditioning and Deep Abdominal Toning 

Certified  Buti  Yoga Instructor, Virginia Dodge, will help you tap into your creativity with this dynamic Yoga class.  Learn  to incorporate isolation of core musculature into your  Yoga  practice alongside  dance hall  inspired music, innovative floor work and an environment focusing on self-love and body confidence.  This style balances high intensity sequences with traditional  Yoga  poses  and tribal  dance  techniques for a total body workout that is fun, freeing  and invigorating!
Buti Yoga is part of our weekly class schedule on Sunday mornings and Tuesday evenings in Rochester and Sunday afternoons in Sterling Hgts. so you can drop-in anytime and walk-ins are welcome. Regular class rates apply.

Chair Yoga Classes 
Weekly Fridays @ 11:00AM in Rochester 
 Weekly Tuesdays @ 3:00PM in Sterling Hgts. 
Regular class rates apply or $5 per person walk-in

Weekly on Fridays
Location: Rochester

Weekly on Tuesdays
Location: Sterling Hgts.

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

Join Instructors,  Carole Pompa-Rochester  and  Mike  Maniscalco-Sterling Hgts., for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life!  Mike and Carole are certified E-RYT200 Yoga instructors.  Mike has been teaching Chair Yoga to over 50 participants per week for over three years and Carole has been teaching Chair Yoga at Beaumont hospital for over two years. 

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

Chair  Yoga is  an ideal exercise for  people who  have trouble moving through the up and down motions of traditional  Yoga  because  Chair Yoga  allows  you  to stay stabilized.  Along with increased range of motion through holding poses on a chair, chair classes will also incorporate pranayama breathing and introduce meditation techniques to assist in reducing anxiety and creating spatial awareness.
Chair Yoga really is a great practice for EVERYONE because it deepens flexibility and strengthens personal body awareness.  Improved flexibility, relieving chronic pain, cramps and stiffness, and creating a happy mental state are just a few of the benefits Chair Yoga can provide for our bodies to benefit anyone.    

Chair Yoga is part of our weekly class schedule each Tuesday in Sterling Hgts. & Fridays in Rochester, so you can drop-in anytime and walk-ins are always welcome. 
Regular class rates apply.

Kids Yoga Classes 
Weekly Saturdays & Tuesdays in Rochester

Kids Yoga That's Especially For Them.  Walk-ins Always Welcome!

Weekly on Saturdays & Tuesdays in Rochester
 - Saturdays: 10:00AM-11:00AM
 - Tuesdays: 1:15PM-2:15PM (perfect for home schoolers!)

Kids Single Class: $15
Kids 5-Class Pack: $55 (class packs never expire and can be used on any kid's classes)
Kids can also share a parent's current class packs

Appropriate for boys and girls of all ages 5 and up.  No prior Yoga experience required. Yoga teaches  kids how to relax, develop body  awareness , find their inner balance,  build  confidence, concentration  and  just have some fun .  We'll workshop with the kids inYoga poses, mindful breathing, play yoga-themed games and quiet meditation. 

Saturday Kids classes in Rochester, led by UpDog Instructor, are held inside the Friendship Factory (our neighbor on the 1st floor)  in a kid-friendly atmosphere! (check-in at UpDog Front Desk).  The kids have their own space, and parents you can have yours too by attending the 10AM adult Basic Yoga Class in the UpDog practice room at the same time - so the whole family gets their Yoga!

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

Weekly on Wednesdays
7:00PM-8:00PM in Rochester with Jill
7:30-8:30PM in Sterling Hgts. with Chuck
- FREE to all Unlimited Members
- Counts as regular class for Class Pack Holders
- $5 per person walk-in 

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

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

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

Meditation Is Like Giving A Hug To Ourselves, 
Getting In Touch With That Awesome Reality Within Us
- Paramahansa Yogananda

Active Recovery Wellness Services
In The Downtown Wellness Union

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

Active Recovery, LLC recently joined our community of wellness service providers in the Downtown Wellness Union (2nd floor adjacent to UpDog Yoga).  Active Recovery services include:
  • Therapeutic Massage
  • Infrared Sauna Treatment NEW!  Choose from 6 Infrared Health Programs including: Detoxification, Cardio, Weight Loss, Skin Health, Pain Relief and Relaxation
  • Kinesiology Taping
  • Cupping Therapy
  • Chair Massage
One of Active Recovery's Infrared Saunas 
In The Downtown Wellness Union.  
Your Oasis Awaits!

Active Recovery offers therapeutic massage with an emphasis on structural integration and proper muscle function to support pain relief, ease of movement/range of motio n, improved duration (h olding) of chiropractic treatments and overall wellness.   We incorporate many different massage modalities into our therapeutic massages, based on the specific needs of each client. Some clients may want a slower, more relaxing massage.  Some may want us to use techniques to aid a specific region of the body that is tight, or hurting.  

We target layers of muscle and connective tissue to release adhesions, which are rigid bands of tissue that can cause pain and chronic tension. We also incorporate modalities such as trigger point therapy, myofascial release, craniosacral therapy, and a variety of other techniques into each massage. Cupping therapy can also be used upon request.

Our infrared saunas are the perfect complement to a massage or Yoga class, or as a stand-alone sauna appointment for better health, stress and pain management.  Saunas feature chromotherapy, aromatherapy and acoustic resonance sound therapy as one of your many available selections. 

Contact us for more information about the benefits of infrared therapy or to  schedule and appointment.

Stephan Conlee (pronounced Steven), LMT, NCBTMB is both massage therapist and owner of Active Recovery, LLC.  
Stephan has worked in the field of holistic health for many years, and enjoys sharing his knowledge and experience with others to help them become their healthiest self.  He is nationally certified in Massage Therapy and Bodywork, and holds many advanced modality certifications, including cupping therapy, and kinesiology taping. 
Stephan also earned his Bachelor's of Science in Osteopathic Practice 
from the National University of Health Sciences.

Space Available For Lease 
In The Downtown Wellness Union

Some rental space has recently opened up in the beautiful Downtown Wellness Union (2nd floor adjacent to UpDog Yoga).  Two rooms of 250-300 square feet each are now available for lease. Please inquire if you're looking for a comfortable and serene location for your office or business in the heart of downtown Rochester, as these spaces are sure to go fast!   

Contact Jill for more information:  

NEW Clients:
5 Yoga Classes For $15!

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

Let's Get Started!

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

Attend  any Yoga classes on our regular schedule, any day of the week.   You  have up to  60  days to use all  classes to ease into your Yoga practice  and  accommodate your busy schedule .

* New customers only. One offer per person at either of our Rochester and/or Sterling Hgts. locations.  Classes must be purchased separately for either studio location and do not transfer.  Must purchase in-studio, not available for purchase online.  Cannot be shared or combined with First Class Free or any other offer or discount.  
Five classes expire 60 days from date of purchase.  

UpDog Gift Certificates 
Always Available

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

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

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

Visit Us At UpDog  Sterling Heights

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

Call: 586.232.9555

All UpDog Rochester students are always invited to take advantage of 
First Class Free  or  5 Classes for $15  new student offers 
at the Sterling Hgts. location.*

UpDog Sterling Hgts. shares space with   The Float Institute , a zero-gravity float tank therapy and wellness center.  Yoga and flotation therapy are a perfect complement, try them both!  Imagine coming out of Hot Vinyasa class and slipping into the float tank, or settling in to float after a relaxing Yin class.  The possibilities and Zen benefits are endless!  Floating is for everyone, young and old, and helps relieve fatigue, insomnia, depression, anxiety, hypertension, headaches and fibromyalgia, to name a few, while also stimulating and enhancing muscle recovery, hair and skin health, brain regeneration and creativity.  Appointments are typically 60 minutes.  

All UpDog clients receive your first float for only $35. Just mention this newsletter or use  promo code UpDog 35** online: 
Call: 586.488.1716

* Separate Yoga Class packages must be purchased  and used at either UpDog-Rochester or 
UpDog-Sterling Heights locations. Class packages cannot be shared among both locations.

** New first-time float clients. One offer for person, one time only.
UpDog Yoga  Sterling Hgts. In The News

Check out the City Of Sterling Hgts. video commemorating the city's newest Golden Corridor landmark monument, featuring commentary by UpDog Yoga. 
Let's Celebrate Unity In Our Community!

Businesses and residents reflect on Golden Corridor and new icon
Businesses and residents reflect on Golden Corridor and new icon

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

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

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

Contact Us:

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

Contact Us: 

Named "Best Yoga Studio  In Metro-Detroit"