October 2020 Newsletter 
We're Open In-Studio!
Just in case you aren't already aware, we're open for all services at UpDog including IN-STUDIO Yoga classes at both UpDog Rochester and Sterling Heights locations.  We have a full weekly class schedule of in-person Yoga classes 7 days a week.  Additionally, UpDog Yoga From Home Online Live Stream and Facebook Video Library classes continue daily for those who prefer to practice at home.  Click the links below to check out all of our In-Studio and Online class schedules: 

We also have a full Fall/Winter schedule of In-Studio Workshops thru year's end. You can stay updated and view them all below, or click the Workshops page of the UpDog website.

Here's a reminder of our Health & Safety Policies and Procedures to serve you safely in-studio: 
  • Maintain minimum 6 ft. social distancing between all participants in Yoga practice rooms (floors marked accordingly to maintain spacing)
  • Staff cleaning of practice room floors between classes, including use of the  Sterilaser Germicidal UVC Machine, plus cleaning of common areas during classes
  • Staff temperature checks upon arriving to studio
  • Face masks or face shields worn by staff when client interfacing
  • Hand sanitizer and/or wipes available at front desk, practice rooms and common areas
We ask that you please help by following these Client Health & Safety Protocols:
  • Pre-register online for each class in advance to ensure a spot (visit Schedule page of website or download MindBody app.)  Walk-ins available first come, first serve space permitting only after giving priority to pre-registered clients
  • Wear a face mask when entering the building and moving about all common areas
  • In practice room, place top edge of your Yoga mat centered behind a neon green dot marked on floor to ensure a minimum of 6 ft. social distancing between participants on all sides (see below video) 
  • Bring your own personal props as needed or purchase in the UpDog Boutique (mats, mat towels, blankets, blocks, bolsters, straps) 
  • If you are exhibiting fever, cough or other flu-like symptoms, please stay at home
Yoga is a wonderful practice to help maintain your overall health and vitality of mind, body and spirit to stay strong, safe and well, Welcome Back!  

Yoga Class Savings!  
15% Off 10-Class Packs*
Buy Now Online Or In-Studio thru October 31  
For Either Rochester Or Sterling Hgts.
Only $11 per class (save $21 off regular price)!
Only $10 per class (save $17 off regular price)! 

* 10-Class Pack is valid for your choice of In-Studio and/or Online classes.  
Activates on date of purchase and never expires.  
Purchase online or in-studio by October 31, 2020.  

Valid for all Yoga classes on the regular class schedule including both in-person, In-Studio and/or Online (does not include workshops or special events). Classes must be purchased separately for either studio location and do not transfer.  Cannot combine with any other offers or discounts.  

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.  

Daily Online Live Stream Yoga Classes & Facebook Video Library 

For those who wish to continue your Yoga practice from home, our UpDog Yoga From Home Online offerings include:
  • Daily ONLINE Live Stream Classes led virtually by an UpDog instructor at pre-scheduled times each day of the week so you can tune-in live.  Enjoy a variety of regularly scheduled online Yoga and Meditation classes in real-time from the comfort of your own home at pre-scheduled times each day of the week. Pre-registration for each class you'd like to attend is required.
  • Facebook Video Library with full access to 270 individual, pre-recorded Yoga, Meditation and Mindfulness class videos from UpDog instructors for viewing anytime at your convenience
Daily ONLINE Live Stream Classes  
How It Works:
  • Pre-register for online classes on any given day/week of your choice directly from the UpDog class schedule at our website or the MindBody app. - just like you would if you were pre-registering for an in-person class, so no extra steps or other sites/platforms to access. Everything automatically syncs to your UpDog Yoga account with us!
  • Visit the Schedule page of our website and look for the classes listed as "ONLINE LIVE STREAM".  Note there are separate Online Live Stream schedules for either Rochester or Sterling Hgts. studio locations.  Unlimited Annual Pass members can attend for free.  Any existing class packages you have will be valid for Online Live Stream classes at the studio location you originally purchased them, or you may always purchase additional Online Live Stream classes for either location.
  • Once you pre-register online, a link will be emailed to you to join the class 30 min. prior to the scheduled class time (if you register less than 30-min. prior to class start, you can still attend and will receive a link within a couple of minutes). Click the link sent via email at class time, follow the prompts to access the live stream, and enjoy your class!  Please check your spam folder if you do not receive the email and also confirm your email address on file with us is up-to-date by visiting My UpDog Account    
  • If you already have Class Packs on your account, your package will be deducted one class for each Online Live Stream class you attend.  
  • Unlimited package holders with an active membership can attend any Online Live Stream classes anytime, plus access our Facebook Video Library of over 270 pre-recorded classes, at no additional cost.  Just sign-up online for any classes you'd like to attend.  
  • If you're new to UpDog, don't already have an existing UpDog class package, or your package has expired, visit the Pricing page of our website to view all the class package options which include everything from Online Live Stream Single Class purchases to Monthly Unlimited Online, to Unlimited In-Studio/Online package combos:

Facebook Video Library Pre-Recorded Classes
The UpDog Yoga From Home Online Facebook Group is available ongoing and is stocked with a complete video library of over 270 pre-recorded Yoga, Meditation and Mindfulness classes, from a variety of UpDog instructors, which you can view at your convenience anytime!  

How It Works:
  • To access the video library once logged into UpDog Yoga From Home on Facebook:
    • From a laptop go to the "Media" tab to view and scroll thru the complete video menu 
    • From a mobile device, go to the "Photos" tab to view and scroll thru the complete video menu
  • If you're an Unlimited Annual Pass member or Michigan hospital employee your access continues.  Hospital employees with valid ID can still request to join for Free anytime  (see Healthcare Workers below for details) 
  • If you're not already a member of the UpDog Facebook Group or your package has expired, visit the Pricing page of our website to view and purchase package options which include Facebook Video Library access:

For more help on navigating UpDog Yoga From Home ONLINE offerings, please view below instructional video for step-by-step instructions and tips.  Lots of detail here, which you can always refer back to as needed here or on Home page of UpDog website:
Instructional Video: Navigating UpDog Yoga From Home ONLINE

Should you have any additional questions or needs, please let us know:
Private Yoga Therapy

Individualized Yoga Therapy  
In-Person or Online By Appt. with Tracy Flynn
Internationally Certified Yoga Therapist (C-IAYT) & Advanced Yoga Teacher (E-RYT 500)

Now More Than Ever Is The Time For Self Care! 

Contact Tracy To Discuss Your Needs:  

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

Whether you're rehabbing from a physical injury, have limited mobility for any reason, or simply prefer a more personalized one-on-one experience for your Yoga practice, Yoga Therapy is a great place to start!  Beginners who have never tried Yoga or may feel overwhelmed by a group classroom experience often find these individual sessions a great way to get started.  You'll receive individualized attention that builds strength and confidence to continue with an eventual at-home and/or in-studio practice.  

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

Yoga Therapy includes not only the physical Yoga practice itself, but can also incorporate Pranayama breathing techniques, meditation to quiet the mind, or other modalities.  Yoga Therapy can help reduce pain and promote healing for structural conditions, such as back pain, physiological conditions, such as breathing problems, and psycho-emotional conditions like anxiety.  Whatever your personalized session plan entails, you'll receive the benefit of consultation and mentorship each step of the way to help you reach your health goals.   

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

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

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

Please contact Tracy direct to discuss your in-person or online needs and to schedule an appointment:


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

Outdoor Events

Outdoor Yoga At The Village
Last Outdoor Class Of The Season Is This Friday 10/9 
At The Village of Rochester Hills

Our Last Outdoor Class Of the Season Is This Friday 10/9 @ 10AM!
$10 per person ($15 cash at door) 
Location: The Village Of Rochester Hills

Join UpDog Yoga Instructor Virginia Dodge at The Village of Rochester Hills shopping center for a Basic Yoga Class in the fresh outdoors this Friday morning Oct. 9 @ 10AM!  60-minute class includes light movement, stretching and a relaxing savasana.  Appropriate for all levels - Everyone welcome!

Meet at the outdoor gazebo at The Village shopping mall.  Bring your Yoga mat and optional blanket.  Pre-register online to save a spot and walk-ins also welcome space permitting.

The Village Of Rochester Hills  is located on the corner of Adams and Walton (Northeast corner) in Rochester Hills, MI
Yoga Teacher Training

Module Drop-In & Yoga Alliance Continuing Education Credits 
Maintain Your RYT200 or RYT500 Certification with CEC This Fall
Our Fall 2020 Yoga Teacher Training program is underway!  For those considering teacher training but can't make the time commitment for a full 200-hour training program, you still can choose from one or more of our Fall 2020 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 jill@updogyoga.com for more information about specific session topics by date and to discuss your needs.
Spring RYT200 
Yoga Teacher Training

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

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 2021 Yoga Teacher Training, begins March 7, 2021.  Save $100 off tuition with early enrollment prior to February 1, 2021 and receive FREE Unlimited Yoga classes from the day you sign-up!
Training takes place once a week on Sundays, March 7 through June 13, 2021 as a combination of in-person sessions at the Rochester studio and some Online Zoom sessions as needed. All YOU need is a desire to teach the change you want to see!
UpDog's curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic yoga for every BODY. We embrace multiple styles of Yoga at UpDog. Your training will be well-rounded and cover several core styles of Yoga including: Ashtanga, Basic Hatha, Viniyoga, Vinyasa, Slow Flow and Yin as well as Meditation, Pranayama, Chakras & Subtle Energy and Nutrition & Ayurveda.
The UpDog School For Yoga is one of Michigan's premier Yoga schools and one of the area's only RYS200 & RYS300 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 20 years, UpDog Yoga has helped train hundreds of Michigan's strongest, most successful Registered Yoga Teachers (RYT®)... and now it's your turn!
Yoga Teacher Training is a wonderful experience that will enrich your life in so many positive ways, both during and after the training is complete. Our RYT200 program is open to Yoga practitioners of ALL experience levels aspiring to learn, with no prerequisites.
Our $2,900 price makes UpDog's training remarkably affordable and you can save up to $300 with our early bird discounts:
  • Save $100 with early enrollment by February 1st, 2021
  • Save $200 with tuition paid in full prior to February 15, 2021
  • Affordable payment plans are also available
 INCLUDED with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from the day you submit your enrollment deposit through duration of the training.
  • Free or discount Workshops throughout the training
  • Discounts on Yoga gear, apparel, metaphysical items and other merchandise from our in-house retail boutique
  • 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
Are you ready to start teaching the change you want to see in the world?
Contact Jill with questions and for more info:

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

All In-Studio Workshops have limited capacity in order to maintain 6-ft. social distancing and pre-registration is required.  Walk-ins accepted for select workshops space permitting only.  Please visit the Workshops page of our website to view all upcoming in-studio workshops and outdoor events, or click the corresponding links below to register:  
MELT Method Workshop:
For Arthritis & Inflammation 
Friday, October 9 in Rochester
Do you suffer from arthritis?  Have morning joint stiffness, swelling, tingling, numbness, or ongoing joint pain? 

Friday, October 9
$30 per person (pre-registration required). 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.
Location: Rochester

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

When you have arthritis, the simplest of tasks become more difficult.  Your joints ache and you experience pain, limited mobility, and loss of strength.  Chronic pain is exhausting and frustrating and it can keep you from doing the things you love, or getting a good night's sleep.  

No matter what brought on your pain, you can learn how to help your body heal and rediscover pain-free living at any age.  Learn how to return the body to a more ideal state and release the compression of your joints and spine, from your neck to your low back, with a simple MELT self-care routine.  This session provides a hands, feet and body treatment targeting key joint and inflammation hot spots.  Erase pain and tension in your hands, feet, lower back and neck brought on by everyday stress, overuse, and age.  

Soul Card Collage 

Friday, October 16 in Rochester
Friday, October 16
$20 per person ($25 door) 
Location: Rochester

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

Join us for a fun, inspirational evening of creativity and personal exploration through the art of Soul Collage - no art experience necessary!  Soul Collage is an intuitive exploration into self-discovery using images and collage to reflect, inspire, and manifest our intentions. 

Kelsey will guide you in creating your very own personal vision board that reflects your personality, goals and dreams.  This workshop will allow you to deepen your understanding of yourself and tap into your inner wisdom.  You may be surprised by the depth of feeling that comes up as you embrace your individual uniqueness

Soul Collage can be used to promote balance, healing, and deeper connections to others and your subconscious self; each card representing one aspect of your personality and soul.  You will leave with a beautiful soul card you created, providing guidance and inspiration for future self expression

Workshop Includes:
  • One blank Soul Card template and protective sleeve
  • Recycled magazines to help create your vision
  • All other supplies: scissors, pens, stencils, glue
  • Feel free to bring any personal photos, fabrics,
    inspirational quotes, etc. to further personalize your vision





Women's Soul Circle 
Saturday, October 17 in Rochester
Saturday, October 17
$20 per person  
Location: Rochester

Celebrate the October New Moon and join us for 90 minutes of sacred meditation, movement practices, open dialogue and sharing to rediscover our physical selves in renewal, release and rebirth. 

Together we will hold space for each other to cultivate space to reclaim our power, restore sisterhood, spirituality and well-beingThis experience will leave every woman who attends feeling fully supported and empower her to live her most authentic life. 

Let's grow and glow together!

Healing Sound Frequency Meditation 
Friday, October 23 in Rochester
with Vibroacoustic Sound Healer Yvonne Clark

Friday, October 23
$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 VibroacousticSound Healer, Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)
Shamanic Rites of The Munay-Ki
Saturday, Oct. 24 & Dec. 12 in Rochester

Illuminate Your Spirit & Open Your Heart!  

Two-Part Series:  Saturday, October 24 & December 12
$90 per person (includes both Oct. & Dec. sessions)
Location: Rochester

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

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

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

$90 cost includes attendance at both October 24 and December 12 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.

Full Moon Drum Circle & Meditation 
Wednesday, October 28 in Rochester
Wednesday, October 28
$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 Spiritual Advisor.  Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.

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. 

The drum circle embraces people of all ages and no prior drumming or meditation experience is necessary.  
As participants relax, enjoy and explore the music, their natural creativity and curiosity emerges and the rhythms grow and change.  Each person is able to express themselves through their individual instrument while simultaneously participating as part of a larger whole for a therapeutic experience - a new voice, a collective voice, emerges as we drum together and just have fun! 

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

Meet Your Spirit Guides 
Friday, October 30 in Rochester
Friday, October 30
$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.
Chakra Balancing 
Friday, November 6 in Rochester
Learn To Open & Balance The Seven Chakra Energy Centers In Our Bodies
Friday, November 6
$55 per person ($60 door) 
Location: Rochester

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

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

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

Pre-register online or in-studio as space is limited.

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

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



MELT Method Workshop:
Self-Care Immersion 
Saturday, November 7 in Rochester

Saturday, November 7
$30 per person (pre-registration required). 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.
Location: Rochester

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

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

In this full immersion session you will learn how to:
  • Identify where you have stuck stress in your body, a major cause of chronic aches and pains
  • Improve your Body Sense and notice the changes as your body finds greater alignment and balance
  • Use the MELT Hand and Foot Treatment, a unique indirect treatment for your whole body
  • Use the MELT Soft Body Roller to rehydrate tissues for greater mobility and ease of motion
  • Safely and effectively decompress your own neck and low back
  • Activate your own core strength and stability
  • Relieve common issues like headaches, insomnia, bloating, weight gain, cellulite and more
MELT Stands For:  Myofascial Energetic Length Technique
The MELT Method® is a simple Hands-off Bodywork™ self-treatment using MELT Hand and Foot balls and specialized rollers  that accesses and restores hydration in the body and reconnects with our internal autopilot/nervous system to reduce chronic pain - helping us stay healthy, youthful and active.  The missing link to pain-free living is: balanced nervous system and healthy connective tissue.  These two components work together to provide your body support and optimal mind-body communication.  MELT directly addresses these body systems in a way no other self-treatment can.  You'll notice results immediately!  

Fall Ground & Cleanse
Friday, November 13 in Rochester
Friday, November 13
$25 per person ($30 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 and Restorative  Yoga postures, allowing the muscles to be supported while soothing the nervous system.  Please bring your own blanket, bolster and block if desired, or we will provide.  
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 CleansePurifyMassage 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

Inversions & Arm Balancing
Friday, November 20 in Rochester
Friday, November 20
$25 per person ($30 door) 
Location: Rochester

Always Wanted TTry That Hand Stand or Head Stand,
But Not Quite Sure How TGet There... And Stay There?  

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! 

Space is limited to ensure one-on-one assistance for each participant, 
be sure to pre-register online. 

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

Yoga Therapy For Sciatica
Friday, December 4 in Rochester

Friday, December 4
$30 per person ($35 door) 
Location: Rochester

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

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

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

Yvonne is an Internationally Certified Yoga Therapist (C-IAYT, ERYT 500), 
Thai Yoga Massage Therapist and Vibroacoustic Sound Healer   
Protect & Perfect Your Pose
Friday, December 11 in Rochester

Friday, December 11
$25 per person ($30 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 used 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 Dec. 11 with suggestions of any specific poses you'd like to work on: info@updogyoga.com  
(subject line: "Protect & Perfect"). 

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

Yoga Nidra Therapy 
For Releasing Anxiety 
Friday, December 18 in Rochester
with Certified Yoga Therapist Yvonne Clark  
Friday, December 18
$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 of all ages can do.  Simply lie 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.  

Please bring a blanket, pillow and/or bolster if desired. 

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

Space Available For Lease In The Downtown Wellness Union 
(adjacent to UpDog Yoga Rochester)

Two rooms, each 250 square feet are available for lease in the beautiful Downtown Wellness Union space, 2nd floor at 210 W. University.  Please inquire if you're looking for a comfortable and serene location for your office or business in the heart of Downtown Rochester! 
Contact Jill for more information:  


Save Time, Buy Online Anytime!

If you are in need of new class packages or gift certificates, for either in-studio or online classes or other services, know that you can always purchase these items online anytime:   

Customizable UpDog Gift Certificate Sample

Visit the Pricing page of our website for all other class package purchases, including in-studio and online services:

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:
Also visit us in-person at the UpDog Boutique for your Yoga gear and metaphysical needs.  We appreciate you shopping local!

Thank You!    

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

Walk-Ins Always Welcome! 

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 introduce meditation with the support of a friendly, informal group.  We invite all to discuss and share your meditation experiences and best practices, as well as ask questions of other meditators in the group.  Cushions and blankets provided for use.

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

Kids Yoga Classes 
Weekly Saturdays @10AM in Rochester

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

Weekly on Saturdays in Rochester
Kids Single Class: $15
Kids 5-Class Pack: $55 (class packs never expire and can be used on any kid's classes)  ids 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 in Yoga poses, mindful breathing, play yoga-themed games and quiet meditation. 

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.

UpDog QuickLinks 

View Schedule Of In-Studio Classes:

Download In-Studio Yoga Class Schedule: 
Download ONLINE Live Stream Yoga Class Schedule:

View All Workshops:

Germicidal UVC Sterilaser 
At UpDog Studios

Germicidal UVC Sterilaser at UpDog Yoga Studios
Check out video of the Sterilaser in action!

Germicidal UVC Disinfects All Practice Rooms, 
Floors and Yoga Mats (including yours) In Seconds!

As we are all mindful of maintaining a clean, germ-free space, we want to introduce you to the Sterilaser™ cleaning device we now have at UpDog and will be using between classes on all floors thruout both studio locations.  
This unit is now part of our regular cleaning regimen, in addition to our regular dry and wet mop cleaning procedures we do on all practice room floors as well as hallways, lobby and bathroom floors.  What is also very cool is that we can also use it to disinfect all of our rental Yoga mats and can even use on your own personal Yoga mat just by running it across your mat before and/or after class!
Sterilaser delivers a massive dose of germicidal ultraviolet (UVC) light to disinfect any large flat surface. When pulled at a normal walking pace, it kills over 99.7% of all pathogens in its path in less than a quarter of a second (as verified by bio-medical testing at Oakland University and other studies. Click here to view the OU study results.) It is perfectly safe, super quick, easy to use, and a chemical free (Green Technology) product.
It destroys dangerous germs, bacteria and viruses such as Hepatitis, STAPH (including MRSA), E-Coli, Salmonella, HIV and the Influenza-Viruses. Microorganisms, such as ring worm and dust mites are instantly killed, as is mold and mildew.  As a "Green Technology" UVC does not contribute to the development of resistant strains of microorganisms, as do other antimicrobials and antibiotics.
Hospitals have been using germicidal UVC for years. The Sterilaser unit in particular has been around for about 7 years and was concepted and manufactured right here in Rochester, MI out of a need to disinfect wrestling and gymnastics mats and is actively used in schools and gymnasiums nationwide. An UpDog client's husband, who is a former wrestler, emailed me about it when we began evaluating and looking for ways to further improve our cleanliness procedures to combat Coronavirus in early March.  
We're pleased to be able to find a way to bring this same germicidal technology into the studio to make it as germ free as possible and to give all a little more peace of mind when practicing. We have two Sterilaser units and will use at both of the UpDog Rochester and Sterling Hgts. locations on a daily basis.  According to the manufacturer, we are the first Yoga studio nationwide to utilize the Sterilaser and we are excited to bring this technology to our Yoga community!
FREE Online Yoga Classes for Healthcare Workers Continues...

As a continued thank you to all our Healthcare Heroes in our Michigan communities,
UpDog is continuing to offer ongoing access to our Facebook Video Library
of Yoga Classes to ALL Michigan Hospital Employees for FREE! including new users.  

We appreciate all you have done for our communities throughout the pandemic and are aware that many of you are still working hard and working overtime.  We extend gratitude by continuing to offer you 100% free access to our Facebook Video Library of over 270 pre-recorded classes from UpDog instructors.  We hope you will continue to enjoy these daily Yoga classes, meditations and mindfulness sessions to help you de-stress. 
Haven't joined yet?  If you are an active Michigan hospital employee with ID, here's how to receive FREE access to the group with just a few simple steps:
  1. Take a pic. of your hospital ID and text to 248-388-5487
  2. Click to Join UpDog Yoga From Home Facebook Group  (or search "UpDog Yoga From Home" on Facebook)
  3. Once we verify your ID via text, we add you to the group and you can begin enjoying our online session offerings at your convenience anytime
Thank you once again for all you do, as you've truly been our heroes in time of need.  Be strong, safe and well and know that you are loved and appreciated beyond words!

"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"