November 2023 Newsletter

12-Months Unlimited Yoga Pass*

Attend as many In-studio Classes as you like all year long! Note deeper discount for cash or check purchase in-studio.

Rochester Location

Save 40% off $1,400 regular price 

with cash or check in-studio

(12 mos. Unlimited Yoga for only $70 per month) 

Your Price: $840 cash or check (buy in-studio only) 

- OR -    

Save 25% off $1,400 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $87 per month)  

Your Price: $1,050 credit card (buy online or in-studio) 

Sterling Heights Location

Save 40% off $1,100 regular price 

with cash or check in-studio

(12 mos. Unlimited Yoga for only $55 per month)

Your Price: $660 cash or check (buy in-studio only) 

- OR -    

Save 25% off $1,100 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $69 per month)  

Your Price: $825 credit card (buy online or in-studio) 

Discount Links For OCredit Card Purchase Activate as of November 1st:

6-Months Unlimited Yoga Pass*

Attend as many In-studio Classes as you like for 6 months! Note deeper discount for cash or check purchase in-studio.

Rochester Location

Save 30% off $750 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $87 per month) 

Your Price: $525 cash or check (buy in-studio only) 

- OR -    

Save 25% off $750 regular price 

with credit card online or in-studio

(6 mos. Unlimited Yoga for only $94 per month)  

Your Price: $563 credit card (buy online or in-studio) 

Sterling Heights Location

Save 30% off $570 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $67 per month)

Your Price: $399 cash or check (buy in-studio only) 

- OR -    

Save 25% off $570 regular price 

with credit card online or in-studio

(6 mos. Unlimited Yoga for only $71 per month)  

Your Price: $428 credit card (buy online or in-studio)

Discount Links For OnCredit Card Purchase Activate as of November 1st:

* Purchase online or in-studio between Nov. 1-Dec. 10, 2023. Activates on date of purchase or upon expiration of your existing Unlimited package (must activate no later than Dec. 31, 2023). Unlimited passes are valid for all in-person, in-studio Yoga and Meditation classes on the regular class schedule (does not include online live stream, workshops, special events or Facebook video library). Unlimited Yoga passes must be purchased separately for either studio location and do not transfer. Cannot be combined with any other offers or discounts. 

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:

Yoga Therapy For Low Back Pain Series

12-Week Series on Wednesdays January 10 - March 27:

1/10, 1/17, 1/24, 1/31, 2/7, 2/14, 2/21, 2/28, 3/6, 3/13, 3/20, 3/27



1:30PM-2:30PM

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

Pre-registration required

Location: Rochester

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

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

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

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

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

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

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

Beginners Intro To Yoga Series

4-Week Series on Mondays January 22 - February 12:

1/22, 1/29, 2/5, 2/12

1:30PM-2:30PM

$120 per person (includes all 4 weekly sessions, handouts and use of props)

Pre-registration required

Location: Rochester

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

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

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

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

Classes meet once per week on Mondays for 4 weeks at 6:30-7:30PM: 1/22, 1/29, 2/5, 2/12.

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

Yoga Therapy For Better Bones Series

5-Week Series on Wednesdays April 17 - May 22:

4/17, 4/24, 5/1, 5/15, 5/22 (note: no class 5/8)

1:30PM-2:30PM

$125 per person (includes all 5 weekly sessions and use of props)

Pre-registration required

Location: Rochester

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

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

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

Classes meet once per week for 5 weeks on Wednesdays at 1:30-2:30PM: 4/17, 4/24, 5/1, 5/15, 5/22 (note: no class on 5/8). Class size will be limited to make sure each person is approaching the practice to their best advantage.

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

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

Spring 2024 Yoga Teacher Training begins March 3rd and takes place once per week on Sundays, March 3 -June 9,, 2024.

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

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

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

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

Our $2,900 price makes UpDog’s training remarkably affordable:

• Save $100 with early enrollment by January 20, 2024
• Save $200 with tuition paid in full prior to February 1, 2024
• Affordable payment plans are also available

 INCLUDED with your tuition:

• FREE Unlimited Yoga Classes at both 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

Friday, October 27

7:30PM-9:00PM

$25 per person ($30 door)

Location: Rochester

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 downdog 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 is necessary, however, a strong desire to learn and practice seeing the world “upside down” is a definite plus! 

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

Space is limited to ensure one-on-one assistance for each participant, so be sure to sign-up in advance.

Friday, October 27

7:00-9:00PM

$25 per person ($30 door)

Location: Rochester

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

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

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

Saturday, October 28

7:30-9:00PM

$15 per person ($20 door)

Location: Rochester

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

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

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

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

Friday, November 3

7:30PM-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 and optional blanket or pillow. We also have bolsters and blankets available for use . 

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)

Saturday, November 4

1:30-3:30PM

$25 per person ($30 door)

Location: Rochester

Ashtanga is a style of Yoga developed in the 20th century which originated from a system of Hatha Yoga described in the ancient text, the Yoga Korunta. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence. This noble practice is the foundation of many styles of modern Yoga practiced today – a dynamic form of Hatha Yoga with a fixed order of postures, while also rooted in Vinyasa Yoga and its flowing movements and focus on energy and breath.

In this Part 1 Ashtanga Standing Series Workshop, Samantha overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. She will perform the Ashtanga opening/closing chants in Sanskrit and move through the standing postures portion of the Ashtanga Primary Series, breaking down how to do each pose with proper alignment. Modifications for each pose will be included making Ashtanga accessible for everyone! 

You will learn:

• Ujjayi Pranayama breathing technique
• Importance of Flow and Gaze
• Detailed breakdown of Ashtanga standing postures with proper alignment
• Modifications for poses
• Exploring the Bandhas energy locks

Because Ashtanga provides specific and structured movements using breath awareness, you’re able to clearly see your improvements and progress over time as you build physical strength, flexibility, balance and stamina. Ashtanga primary sequences start with the kinds of movements and poses that are suited for beginners, while progressing to advanced standing and seated postures with series of locks and binds to continually grow your practice for even the most advanced of yogis.

Note: Part 2 Ashtanga Seated Series complement to this Part 1 Standing Series workshop is also being offered on November 11 and everyone is welcome to either/both.

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

Friday, November 10

7:30PM-9:30PM

$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 seven 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 Reiki Masters 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 Master & Spiritual Intuitive.  Jill Is a Reiki Master, Full Mesa Shaman &  E-RYT200 Yoga Instructor

Saturday, November 11

1:30-3:30PM

$25 per person ($30 door)

Location: Rochester

Ashtanga is a style of Yoga developed in the 20th century which originated from a system of Hatha Yoga described in the ancient text, the Yoga Korunta. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence. This noble practice is the foundation of many styles of modern Yoga practiced today – a dynamic form of Hatha Yoga with a fixed order of postures, while also rooted in Vinyasa Yoga and its flowing movements and focus on energy and breath.

In this Part 2 Ashtanga Seated Series Workshop, Samantha overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. She will perform the Ashtanga opening/closing chants in Sanskrit, a short Sun Salutations A & B warm-up and then focus primarily on the seated postures portion of the Ashtanga Primary Series, breaking down how to do each pose and variations. Modifications for each pose will be included making Ashtanga accessible for everyone! 

You will learn:

• Ujjayi Pranayama breathing technique
• Importance of Flow and Gaze
• Detailed breakdown of Ashtanga seated postures with binds, variations and proper alignment
• Modifications for poses

Because Ashtanga provides specific and structured movements using breath awareness, you’re able to clearly see your improvements and progress over time as you build physical strength, flexibility, balance and stamina. Ashtanga primary sequences start with the kinds of movements and poses that are suited for beginners, while progressing to advanced standing and seated postures with series of locks and binds to continually grow your practice for even the most advanced of yogis.

Note: Part 1 Ashtanga Standing Series complement to this Part 2 Seated Series workshop is also being offered on November 4, however, it is not necessary to attend Part 1 in order to attend Part 2 - everyone is welcome to either/both.

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

Friday, November 17

7:30PM-8:45PM

$25 per person ($30 door)

Location: Rochester

Yoga Nidra, or Yogic sleep as it is commonly known, is a state of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self-exploration. It is both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain. 

One hour of Yoga Nidra promotes deep physical, emotional and mental rest and relaxation, leaving you with a sense of wholeness, that is as restful as several hours of sleep.

Yoga Nidra is a practice that’s easy to follow and everyone can do. Bring your Yoga mat and set-up a cozy spot with a blanket, pillow and cushions or bolsters from our practice room (or bring your own props), lay down on the floor 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 a Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

Saturday, November 18

12:00-6:00PM

$125 per person

Location: Rochester

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

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

You will learn:  

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

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

 

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

Saturday, November 18

4:00-5:30PM

$25 per person ($30 door)

Location: Rochester

Are you seeking to bring balance into your busy life, a moment of peace in a busy world, or perhaps just a path to a calmer mind and body? 

Modern life is full of demands and deadlines and, for many of us, feeling stressed has become a way of life. While stress can be a great motivator and help us perform well under pressure, it can become overwhelming and begin to affect our health, relationships and quality of life. 

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

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

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

Friday, December 1

7:30PM-9:00PM

$35 per person ($40 door)

Location: Rochester

Our first RestoraYin workshop since pre-COVID returns! Restorative Yin Yoga poses, Thai Yoga Massage, and Reiki Energy Healing combine for UpDog’s amazing RestoraYin© Yoga Experience. Much copied, but never duplicated, there’s no bliss like UpDog RestoraYin bliss

This revitalizing form of bodywork is a wonderful way to relax, restore and renew to promote energy balancing. You’ll enjoy:

• A full Yin Class with emphasis on restorative postures
• Massages from a team of certified Massage therapists
• Reiki energy healing therapy

Restorative poses help us learn to relax and rest deeply and completely which benefits all organ systems within the body. Results typically include a deep release of blocked energy in body and mind. These soothing and well-supported poses offer us the opportunity to linger quietly for a few moments and savor the simple sweetness of life, leaving us feeling nourished and well rested.

Pre-register early as space is limited to ensure ample massage time for all participants. 

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

Friday, December 8

7:30PM-8:45PM

$30 per person ($35 door)

Location: Rochester

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

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

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

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

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

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

Saturday, December 9

1:30-3:30PM

$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, acupressure, and the art of giving and receiving through metta.

Bring your yoga mat and props are provided for use during the workshop.

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

Friday, December 15

7:30PM-9:00PM

$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 



Saturday, December 16

1:30-3:30PM

$35 per person ($40 door)

Location: Rochester

Join “Mala Man Mike” for a fun afternoon of Mala Making!  Malas have been used by men and women in Yoga, meditation and prayer for centuries and as jewelry in modern times. Malas can be made from gemstones that match the intention of your practice, and often serve as a reminder of affirmations. Mala making is fun, creative, relaxing and creating them can be a meditative experience in and of itself - plus malas make a great holiday gift giving idea! 

Mike will explain the use and benefits of malas as a meditation aid and how to select and use a mantra with your mala. He’ll teach you how to hand-make and string your mala from the beads you select to personalize it with your very own style. 

A wide selection of mala beads, tassles and charms will be provided for you to choose from in creating your mala, and you can also bring in any beads or other personal trinkets you’d like to include in your mala. Once you’ve selected your items, Mala Mike is a pro at helping you size and string your mala to fit. He’ll also teach you proper mala use, care and repair.

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

Friday, December 29

7:30PM-9:00PM

$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



Saturday, December 30

1:30PM-3:00PM

$25 per person ($30 door)

Location: Rochester

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

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

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





Amanda is a Certified RYT200 Prenatal Yoga Instructor, 

Labor & Delivery and Postpartum Doula

Monday, January 1

12:00PM-1:30PM

Regular Class Rates Apply - Walk-Ins Welcome!

Location: Rochester

Sun Salutations (Surya Namaskar A in Sanskrit) are sequential postures designed to detoxify and cleanse as you generate your own body heat by linking breath and movement through the series of repetitive postures. 

108 sounds like a lot! - and you may not reach that number, but you will be surprised at your strength and how many rounds you can do while reaping the rewards of the cleansing effect.

All levels welcome as this is a guided class. Modifications will be offered from the knees, etc. with ample time for resting poses in between. 



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

Saturday, January 6

12:00-5:00PM

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

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

Location: Rochester

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

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

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

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

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

Saturday, January 6

1:30PM-3:30PM

$40 per person ($45 door)

Location: Rochester

BREATHE DEEP! To Release Stress, Anxiety & Pain 

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

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

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

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

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

Friday, January 12

7:30PM-9:00PM

$25 per person ($30 door)

Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to support the energetic and physical balance that is essential for vibrant health. Learn about subtle shifts that you can make in your Yoga practice for energy and endurance this Winter.

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

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

• Yin & Yang Theory
• The Five Elements
• Meridians And Key Acupressure Points For Winter
• A Yoga practice focusing on the Winter meridians that incorporates Breath, Flow, Restorative/Yin, Acupressure and Meditation

Learn how to utilize your Yoga practice to recharge this Winter and prepare for the growth of Spring!

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

Friday, January 26

7:30PM-9:00PM

$35 per person ($40 door)

Location: Rochester

Pranayama means long breathing. It is the ancient science of breath from the Yoga tradition and is used to improve health and wellbeing, calm turbulent mental and emotional states and delve into deeper connection with ourselves and the field of our spiritual support. It is the bridge between Yoga postures and Meditation.



In this workshop we will explore the four parts of the breath and how they affect our physiology and moods.  During practice we will lengthen each of these parts of the breath systematically to feel the effects, both by practicing dynamic asanas (postures) and seated pranayama. In addition we will learn and practice the ujjayi technique.  Chairs and cushions will be provided.

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

Tracy has been practicing Yoga (which includes asana, pranayama and meditation) for over 30 years. She holds the highest certifications as a Yoga instructor and internationally certified yoga therapist (ERYT 500, C-IAYT). She provides individual Yoga Therapy sessions at UpDog Yoga, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. 

Two-Part Series: Saturday, January 27 and March 2

12:00PM-5:00PM

$99 per person (includes both January and March 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. 

$99 cost includes attendance at both January 27 and March sessions and all workshop materials, including an online video and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants

Saturday, Janaury 27

1:30-2:30PM

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

Location: Rochester

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

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

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

Check out the Puppy Love Yoga Video!

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

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

No meditation experience necessary - Everyone Welcome!

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

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

Meditation chairs, cushions and blankets provided for use.

Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda



Weekly Fridays

11:00-11:45AM

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

FREE to all Monthly Unlimited members!

Location: Rochester

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

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

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

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

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



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

Weekly Saturdays

10:00-11:00AM

• 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

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.



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

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

Crystals & Gem Stones

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

Crystal Jewelry

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

Smudging Supplies

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

Singing Bowls

Hand-made and machined brass singing bowls

Pendulums

Variety of crystal and metal Pendulum styles

Tarot & Oracle Cards

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

Crystal Lamps & Candle Holders

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

Apparel

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

Yoga Gear

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

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



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



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:

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.