November 2019 Newsletter

50% Off Unlimited Yoga Savings!  
Our Biggest Sale Of The Year Is Here!
Purchase November 1 thru 30th
B uy Online Or  In-Studio  For Either Rochester Or Sterling Hgts.

We're celebrating  Small Business Saturday early, and the entire month of November  at UpDog! 

As a thank you to our loyal student bod y, our 12-Month and 6-Month Unlimited Yoga Class Passes are on deep discount, so you can buy now and enjoy your Yoga all year long.  

Make the commitment and reap the rewards for Health, Happiness and your pocketbook

12-Months Unlimited Yoga Pass*
Attend as many classes as you like all year long!

Rochester Location
Save 50% off $1,400 regular price 
with cash or check in-studio
(12 mos. Unlimited Yoga for only $58 per month)  
Your Price: $700 cash or check (in-studio only) 
- OR -  
Save 40% off $1,400 regular price 
with credit card online or in-studio
(12 mos. Unlimited Yoga for only $70 per month)  
Your Price: $840 credit card (online or in-studio) 

Sterling Heights Location
Save 50% off $1,100 regular price 
with cash or check in-studio
(12 mos. Unlimited Yoga for only $46 per month)
Your Price: $550 cash or check (in-studio only) 
- OR -  
Save 40% off $1,100 regular price 
with credit card online or in-studio
(12 mos. Unlimited Yoga for only $55 per month)  
Your Price: $660 credit card (online or in-studio) 

6-Months Unlimited Yoga Pass*
Attend as many classes as you like for 6 Months!

Rochester Location
Save 45% off $750 regular price 
with cash or check in-studio
(6 mos. Unlimited Yoga for only $69 per month)  
Your Price: $413 cash or check (in-studio only) 
- OR -   
Save 35% off $750 regular price 
with credit card online or in-studio
(6 mos. Unlimited Yoga for only $82 per month)  
Your Price: $488 credit card (online or in-studio) 

Sterling Heights Location
Save 45% off $570 regular price 
with cash or check in-studio
(12 mos. Unlimited Yoga for only $53 per month)
Your Price: $314 cash or check (in-studio only) 
- OR -   
Save 35% off $570 regular price 
with credit card online or in-studio
(12 mos. Unlimited Yoga for only $62 per month)  
Your Price: $371 credit card (online or in-studio) 

*Purchase online or in-studio between Nov. 1-Nov. 30, 2019 only.  Activates on date of purchase or upon expiration of your existing Unlimited package (must activate no later than Dec. 31, 2019).  Unlimited passes are valid for all Yoga classes on the regular class schedule (does not include workshops or special events).  Unlimited Yoga passes must be purchased separately for either studio location and do not transfer.  Cannot be combined with any other offers or discounts. 

NEW Yoga Classes 
At UpDog Sterling Hgts! 
Two Weekly Additions On Tuesdays & Thursdays At 5PM
Please welcome Kim and Amanda to the UpDog family, who recently completed the UpDog Yoga Teacher Training program earlier this year. 
Kim is teaching a weekly VinYin class on Tuesdays at 5PM-6PM beginning 10/22 and Amanda is teaching a weekly Basic class on Thursdays at 5PM-6PM beginning 10/24.
Excited to have these two very talented 
ladies on the roster and please enjoy 
these two new weekly class additions! 

 Holiday Community Programs

UpDog & Rochester Area Neighborhood House
Holiday Giving Tree 
November 6 - December 8  in Rochester

Help Provide A Happy Holiday For A Local Child In Need 

November 4 - December 8
Gift Tag Selection/Drop-off: Anytime during regular studio hours
Location: Rochester

Once again this holiday season, UpDog Yoga has joined with 
Rochester Area Neighborhood House(RANH) to help local families in their time of need.  Please consider purchasing a gift from our "Giving Tree" and help families by providing a little something extra during the holiday season.
We will have "Wish Tags" on o ur  Giving Tree  located in the lobby of UpDog's Wellness Union (across the hall from the Studio) beginning Nov. 6.  If you prefer, you may also participate online by visiting the  Giving Tree  direct link to make a gift selection and then bring your unwrapped gift to the UpDog front desk by Monday, Dec. 8th
Step 1)  Select a Wish Tag from the UpDog Giving Tree in-studio (or visit the online Giving Tree link)
Step 2)  Purchase the items listed on your Wish Tag (new items only)
Step 3) Tape or tie your Wish Tag to your purchased  gift(s) and return them unwrapped to the UpDog Front Desk by 12/8.  UpDog Teacher Trainers 
will deliver all collected gifts to RANH for wrapping and distribution.  

Please Bring Your Unwrapped Gifts 
To UpDog  No Later Than 
Sunday, December 8th
Thank You UpDog Community For Your Generous Support - Namaste!


UpDog & Lighthouse Of Oakland County
Fill-A-Fiat Food Drive 
November 16 at UpDog  Rochester
Thanksgiving Meals To Drive Out 
Hunger In Our Community! 

Saturday, November 16
Location: Updog Rochester Parking Lot 
(located in rear of building at 210 W. University Dr.)

Updog  and  Fiat Club of Detroit  have teamed-up to help families in need by providing Thanksgiving donations to  Lighthouse , a Pontiac-based food and shelter organization serving Oakland County communities.  Lighthouse has a goal of providing  dinner boxes to 1,500 families in need this year, and you can help with our Fill-A-Fiat Food Drive!

With your donation, we will  Fill-a Fiat  in the UpDog Yoga-Rochester parking lot with non-perishable food items, gift cards or check donations.  Please come by anytime between 9AM-1PM on Saturday, November 16 to place your items in the Fiat.  Note: Early donations of dry goods, gift cards or checks (payable to Lighthouse) will also be accepted at the UpDog Front Desk beginning Nov. 1st - Nov. 15.

Any non-perishable Thanksgiving food items are appreciated (canned or boxed goods only), or you may also donate gift cards or a check.  An anonymous donor will match all gift card and check donations made on November 16! 

Please join us for this fun event for a great cause.  If you cannot make it in person on Nov. 16 but still wish to support this great cause, please donate online to Lighthouse:

Please Bring Your Non-Perishable Thanksgiving Food Items 
To Fill-A- Fiat At UpDog-Rochester On Saturday, November 16th 

Thank You For Your Support - Namaste!
For more info about these organizations click below:

 Workshop Series

Beginners Intro To Yoga Series 
4-Week Series on Mondays Beginning October 28 in Rochester

Learn The Basics Of Breath, Posture & Awareness

4-Week Series on Mondays:  10/28, 11/4, 11/11, 11/18 
$99 per person (includes all 4 weekly sessions, handouts and props) 
Location: Rochester  

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.

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

Prenatal Yoga & Fitness 
6-Week Series On Mondays & Thursdays
October 28 - December 19  in Rochester

Single Session Drop-Ins Available  For 
Any Monday or Thursday  Classes!

Weekly Monday & Thursday Sessions, Oct. 28 - Dec. 19
$199 per person for 12 sessions over 6 wks (only $16 per class!)
$25 per single session drop-ins also available
Includes  use of all props:   Yoga  mats, fitness bands, blocks, bolsters and blankets
Location: Rochester

FIT4MOM  UpDog Yoga  present  another 6-Week  Prenatal Fitness  Series Oct. 28  - Dec. 19 featuring  Yoga and Fitness techniques especially for expectant moms!  Sessions meet twice weekly on Monday and Thursday evenings 6:30-7:45PM.    Appropriate for all stages of pregnancy and fitness levels, including beginners with no prior Yoga or fitness experience.

Learn  Breathing , Yoga and  Fitness  techniques to ease the discomforts of pregnancy and prepare for labor - all while increasing flexibility, strength and confidence in your body's ability to birth your baby and improve your own physical recovery time following birth .  

Includes  use of all props:   Yoga  mats, fitness bands, blocks, bolsters and blankets. 
Weekly Monday Prenatal Yoga sessions led by  certified Prenatal Yoga Instructor, Kelly Burns-Muscat.

Weekly  Thursday Fit4Baby sessions led by  certified 
Prenatal Fitness Instructor, Katy  Hout.

 Yoga Teacher Training
  UpDog School For Yoga, Rochester

Spring  RYT200 
Yoga Teacher Training
& RYT200/500 Continuing Education

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

Sessions Meet Weekly On Sundays : March 1st thru June 7, 2020 
$2,900 per person (payment plans available)   
Location: Rochester

Learn to be a certified Yoga Instructor with our Spring 2019 Yoga Teacher Training Certification.  We're accepting applications for our  13-Week Spring RYT200 Training Program.  The Spring program meets once per week on Sundays beginning March 1 - June 7, 2020 for a manageable pace.  
Save Up To $400 On Tuition With Early Bird Enrollment! 
Save $100 on Spring tuition with your $200 deposit by Jan. 15.  Save an additional $300 if you pay your tuition in full by Jan. 31.  Payment plans also available.  Plus, receive FREE Unlimited Yoga Classes at Both UpDog Locations From Date Of Enrollment Thru End Of Training January 2020!  
Included with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout 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 Fall 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

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

Fall Ground & Cleanse Workshop
Friday, November 1st in Rochester

Friday, November 1
$25 per person ($30 at door)
Location: Rochester  

Join  Stephanie Howard (and Mother Earth) as you prepare and ground the body and mind for the  coming holidays!   We will use Earth's "grounding  ingredients":
  • Sandbags: to help ground you and discover hidden wells of Mother Earth's restorative power
  • Essential Oils: calm and cleanse to find a new you, refreshed and rejuvenated
  • Various Props: to aid in easing you into simple Yin andRestorative  Yoga postures, allowing the muscles to be supported while soothing the nervous system  
This  amazing  workshop Is suitable for all levels and provides  an open and safe space to let  go  of tension, pain, and negative energy, as well as help restore  and bring harmony into your life.   The  practice will focus on specific poses that  Cleanse Purify Massage and Stretch  the digestive organs, 
reducing  toxins, increasing energy and improving mental acuity. 

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

Meditative Crafts To De-Stress
Next Class: Friday, November 1st in Sterling Hgts.

Friday, November 1
$20 per person ($25 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 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. 

Meditative 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
  • Free form dance
  • Group discussion & support

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

Protect & Perfect Your Pose 
Saturday, November 2 in Rochester

Saturday, November 2
$25 per person ($30 at door)
Location: Rochester  

If you've ever asked yourself, "Am I doing this pose right?",  or " How is my alignment? " -  then this  interactive workshop is for  you !

From basic poses, to more challenging postures you may otherwise hesitate to try in a regular class, Tina will take quality time to breakdown several different poses of your choice so you feel more safe, confident and comfortable in each.  

Proper positioning tips, alignment technique, modification options, and  props will be u sed to help you better understand, enter/exit, and experience each pose safely.  Then we'll incorporate what you learned into a short practice flow .

This is a great opportunity to expand and enhance your practice with guidance and support!  

An interactive  workshop  with your  input, we invite you to email us in advance of Nov. 2 nd  with suggestions of any specific poses you'd like to work on:  (subject line: "Protect & Perfect")

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

Friday, November 8 in Rochester
Bliss Out With Massages & Reiki In Yin Poses!

Friday, November 8
$25 per person ($30 door)
Location: Rochester

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 Thai Yoga Massage therapists
  • Reiki Energy Healing therapy
  • Aroma-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. 

Space is limited.  Pre-register early to reserve your spot as this popular workshop fills up fast!

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

Full Moon Drum Circle  Meditation 
Monday, November 11 in Rochester
Wednesday, November 13 in Sterling Hgts.
Monday, Nov. 11
Location: Rochester

Wednesday, Nov. 13
Location: Sterling Hgts.

$15 per person ($20 door)

Celebrate the  November 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! 

MELT Method Workshop: 
For Happy Hips, Psoas & Low Back 
Friday, November 15 in Rochester
Have Low Back, Knee, Or Foot Pain?
The Source Of These Trouble Spots May Be Your Hips ...

Friday, November 15
$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 & Save! 
We offer one new MELT workshop per month thruout 2019-2020
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body Treatment in an interactive, supportive, workshop  environment

In this Happy Hips session, learn how unstable hips may be contributing to and/or causing low back, knee, or foot pain. Pain tells us where the victim is - to make lasting changes, we need to look for the criminal. MELTing your hips may be the secret to whole body stability.

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

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.

Chakra Balancing & Energy Healing
Saturday, November 16 in Rochester

Learn  To Open & Balance  The Seven Chakra 
Energy Centers In Our  Bodies!

Saturday, November 16
$55 per person ($60 at door)
Location: Rochester  

C hakras  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.   

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

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

Meet Your Spirit Guides
Friday, November 22 in Rochester

Friday, November 22
$25 per person ($30 door)
Location: Rochester

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

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

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

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

Awakening & Applying Mindfulness 
Saturday, November 23 in Rochester

Saturday, November 23
$25 per person ($30 door)
Location: Rochester

Mindfulness is a basic attention practice which promotes awareness to the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, and it is used as a therapeutic technique.
Join Yvonne Clark and the Mindfulness Institute of Michigan to learn how the ancient techniques of meditation and mindfulness can be activated and useful in everyday life.
Attendees of this workshop will access this information throu gh simple interactive exercises, short meditation practices in a seated or reclined position, as well as, a few very gentle yoga poses intended to awaken the attendee's inner awareness. Individuals will also learn how to utilize intention and directing the energy in order to live in a healthy and meaningful way. No prior Yoga or meditation experience necessary.
Paying attention, on purpose, trains the brain to focus more; individuals can strengthen brain functions and experience numerous benefits, including:
  • Increased clarity in thinking and perception
  • Lowered anxiety levels
  • Experience of being calm and internally still
  • Experience of feeling connected
  • Decrease depressive symptoms
  • Increased attention and focus
Yvonne is an experienced  Vibroacoustic  Sound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)

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

Yoga Therapy  For Sciatica 
Friday, December 6 in Rochester

Friday, December 6
$30 per person ($30 at 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 .

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

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

MELT Method Workshop: 
For Holiday Stress & Digestion 
Friday, December 13 in Rochester
Learn The MELT ® Moves To Relieve Stress From The Holiday Hustle & Bustle.  Treat Yourself To Feeling Great This Holiday Season!  

Friday, December 13
$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 & Save! 
We offer one new MELT workshop per month thruout 2019-2020
Location: Rochester

Certified MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot & Body Treatment in an interactive, supportive, workshop  environment

MELT moves target and rehydrate the connective tissue, freeing roadblocks, helping keep the regulators of the nervous system balanced .  In this special holiday session:
  • Identify where you have stuck stress in your body, a major cause of chronic aches and pains 
  • Experience how you can help boost your body's natural repair mechanism, which aids in gut balance and stress management
  • Relieve and decompress common stress areas of the head, neck, shoulders, low back and more using the small ball for hand and foot treatments as well as the roller to rehydrate the tissues of the entire body. Benefits include relief from headaches, insomnia, bloating, weight gain, greater mobility and ease of motion
  • Live life more fully and enter the holidays full of energy and with less stress and pain! 
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, December 14 in Rochester
An Introduction To Basic Techniques 
For Layman & Yoga Instructors

Saturday, December 14
$60 per person ($70 at 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
accupressure , and  the art of giving and receiving  through  metta .
Bring your yoga mat and our cushions and props are provided for use during the workshop.

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

Intro To Inversions & Arm Balancing 
Friday, December 20 in Rochester 

Friday, December 20
$25 per person ($30 at 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!  

Thisis 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

Healing Sound Frequency Meditation 
Friday, January 24 in Rochester
with Vibroacoustic Sound Healer Yvonne Clark

Friday, January 24
$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)

Shamanic Rites of The Munay-Ki
Saturday, April 11 & May 16 in Rochester
Illuminate Your Spirit & Open Your Heart! 

Two-Part Series:  Saturday, April 11 & May 16
$90 per person (includes both April & May sessions)
Location: Rochester

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

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

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

$90  cost includes attendance at both April and  May sessions  and all workshop materials, including a DVD and a Pi Stone selected especially for you .

Pre-register early as space is limited to 8 participants.

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

MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We offer one MELT workshop per month thruout 2019-2020:

More MELT Workshop Topics for 2020 TBA

Also see details for each MELT Workshop above 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 & Save! 
We offer one new MELT workshop per month thruout 2019-2020
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  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 and nervous  system to reduce chronic  pain  and stay  healthy, youthful and active.   The missing  link to pain-free  living is:  balanced nervous system and healthy connective tissue.    balanced nervous system and healthy connective tissue is the missing link to pain free living, and  provides body support, stability and optimal mind-body communication.   You will notice results immediately!
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

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.

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.

Kids Yoga Classes 
Weekly Saturdays @10AM & Tuesdays @1:15PM 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

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

Detroit Tarot Company
In The Downtown Wellness Union!

Psychic Readings & Intuitive Cons ultations

We're excited to announce that Detroit Tarot Company is part of our comm unity of wellness service providers with a permanent space in the Downtown Wellness  Un ion (2nd floor adjacent to UpDog Yoga)!  In-person sessions with Alexandria are now available in the Downtown Wellness Union by appointment.

Alexan dria has been  a practicing psychic since 1999 and is well-known throughout Metro-Detroit. With a background in psych ology, she has always sought a spiritual and inspirational way to help people find the answers they were looking for.  She uses her co nnection with nature as well as Tarot, Runes, Ogham, and other methods combined with her natural intuitive and psychic abilities to answer questions, improve clarity, and provide guidance.

Active Recovery Wellness Services
In The Downtown Wellness Union

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

Active Recovery, LLC is part of 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.

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.

"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"