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October 2021 Newsletter

Yoga Class Savings!  

15% Off 10-Class Packs*


Buy Now thru October 25 

For Either Rochester Or Sterling Hgts. 

(use your 10 Classes In-Studio and/or Online)



UpDog Class Packs NEVER Expire!


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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 thru October 25, 2021. 


* Valid for all Yoga classes on the regular class schedule including both in-person, In-Studio and/or Online Live Stream (does not include workshops, special events or Facebook video library). Classes must be purchased separately for either studio location and do not transfer. Limit purchase of two (2) 10-Class Pack offers per person at discount price. Cannot combine with any other offers or discounts. 

Purchase Rochester 10-Class Pack $119 (only $12 per class - Save $21)
Purchase Sterling Hgts. 10-Class Pack $99 (only $10 per class - Save $16)
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Visit Rochester Pricing For Details
Visit Sterling Hgts. Pricing For Details
Download "5 Yoga Classes For $15" Flyer

Yoga Teacher Training

Fall RYT200 Yoga Teacher Training

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Learn To Teach The Change You Wish To See 

& Become A Certified Yoga Instructor This Fall!

Fall RYT200 Training Details
Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download Fall RYT Training Flyer
Download Fall RYT Enrollment App

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!

 

Fall 2021 Yoga Teacher Training begins October 3, 2021 and takes place one day per week on Sundays, Oct. 3, 2021 through January 9, 2022. Receive FREE Unlimited Yoga classes from the day you sign-up!

 

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 & RYS500 Yoga Alliance endorsed schools. UpDog teachers and staff are some of the most experienced in the industry, many with the highest certifications available from Yoga Alliance, including E-RYT500 and C-IAYT. Over the past 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 payment plans are available.

 

 INCLUDED with your tuition:

  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from day you submit your enrollment deposit through duration of the training.
  • FREE or discount Workshops throughout the training
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments
  • FREE Float Tank Therapy session from The Float Institute at our Sterling Hgts. location
  • Discounts on Yoga gear, apparel, metaphysical items and other merchandise from our in-house retail boutique

 

Are you ready to start teaching the change you want to see in the world?


Contact Jill with questions and for more info:

jill@updogyoga.com

248-608-6668

Submit RYT200 Inquiry

Halloween Glow Yoga

Friday, October 29 in Rochester

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Get Your Vinyasa Glow On For Halloween!

Pre-Register
Download Flyer

Friday, October 29

8:00-9:30PM


$25 per person ($30 door)


Location: Rochester

Tina will stimulate students' physical, energetic, and emotional bodies through the powerful combination of Asana (posture) and Agni (fire) with an invigorating Vinyasa flow by black light, just in time for Halloween!


As you glow in your flow while practicing in near darkness, your balance is challenged and your body’s senses become more heightened and attuned to your surroundings for a stimulating practice.  You see by the light of your own body and other people’s bodies moving in space for a trance-like, ultra-sensory experience.


Neon body paint and glow sticks will be provided for you to express your creativity, or come costumed with your own neon body art.  Be sure to wear white and/or fluorescent yoga clothes.   



Workshops

(note UpDog Rochester or Sterling Hgts. location)

Healing Sound Frequency & Meditation

Friday, October 8 in Rochester

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with Vibroacoustic Sound Healer Yvonne Clark

Pre-Register
Download Flyer

Friday, October 8

7:30-9:00PM


$25 per person ($30 door)


Location: Rochester

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


This therapeutic workshop will impact your physical, energetic, and emotional body and mind through powerful, healing sound frequency and vibration:

  • Learn the science behind sound healing and its' benefits
  • Participate in meditation focused on healing the deep layers of stress by taking the brain into the meditative frequencies of gamma, alpha, beta, theta and delta where even your cells heal, transform, and rebuild!
  • Release from repetitive cycles, illness, alleviate pain, restore balance and maintain a healthy life practice


Bring your Yoga mat (or rent for $1) and optional blanket or pillow. We also have bolsters and blankets available for use and/or purchase. 


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


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



MELT Method To De-Stress & Digest

Friday, October 15 in Rochester

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Reduce Tension And Pain, Increase Energy, 

Improve Digestion And The Immune System

Pre-Register
Download Flyer

Friday, October 15

7:30PM-9:00PM


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


Location: Rochester

Advanced 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.


Stress and the rigors of daily life can be managed better without our conscious control, but you can actively partake in daily stress management.  MELT moves target and rehydrate the connective tissue, freeing roadblocks, helping keep the regulators of the nervous system balanced.  In this special stress and digest 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 face, hand and foot treatments and the roller to rehydrate the tissues of the entire body
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MELT Stands For:  

Myofascial Energetic Length Technique

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



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

Protect & Perfect Your Pose

Saturday, October 16 in Rochester

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If you've ever asked yourself, 

"Am I doing this pose right?”  

or "How is my alignment?”

- then this interactive workshop is for you!

Pre-Register
Download Flyer

Saturday, October 16

1:30-3:00PM


$25 per person ($30 door)


Location: Rochester

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 Oct. 16 with suggestions of any specific poses you’d like to work on (subject line: “Protect & Perfect”): info@updogyoga.com   


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


Full Moon Drum Circle & Meditation

Tuesday, October 19 in Rochester

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Pre-Register
Download Flyer

Tuesday, October 19

7:30PM-9:00PM


$5 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. Native American drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.  The drum circle embraces people of all ages and no prior drumming or meditation experience is necessary. 


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


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


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

Intro To Inversions & Arm Balancing

Friday, October 22 in Rochester

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Always Wanted To Try That Hand Stand or Head Stand, But Not Quite Sure How To Get There… And Stay There?

Pre-Register
Download Flyer

Friday, October 22

7:30PM-9:00PM


$25 per person ($30 door)


Location: Rochester

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


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


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


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


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


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


Mala Making

Saturday, October 30 in Rochester

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Learn How To Create Your Own Mala!

Pre-Register
Download Flyer

Saturday, October 30

1:30-3:30PM


$35 per person ($40 door)


Location: Rochester

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

  

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

 

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

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


Fall Ground & Cleanse

Friday, November 5 in Rochester

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Pre-Register
Download Flyer

Friday, November 5

7:30-9:00PM


$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.  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 Cleanse, Purify, Massage and Stretch the digestive organs, reducing toxins, increasing energy and improving mental acuity. 


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MELT Method For Better Sleep

Saturday, November 6 in Rochester

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Pre-Register
Download Flyer

Saturday, November 6

1:00-2:30PM


$30 per person ($35 door)

MELT 4-Pack Workshop Special: $99 

Pre-pay for any 4 MELT Workshops & Save!


Location: Rochester

Advanced MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot, Face and 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.


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

 

Use this class to help naturally shift your body into rest and repair mode for daylight savings and the change of seasons, so you can not only get to sleep, but STAY asleep, and wake-up feeling rested and refreshed.  This is a great time of year to reset, as we often experience seasonal changes in both our environment and our daily routines and sleep patterns. 

 

In this Deep Sleep session, special attention will be given to restoring hydration and releasing the low back, hip, and neck areas that often cause pain and interfere with the rest and restore necessary for sleep and recovery.  Learn how to return the body to a more ideal state and release the compression of your spine from your neck to your low back.  This class features a variety of self-care treatments including a rebalance sequence, low back and neck release as well as mini hand and foot, and face treatments. 

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MELT Stands For:  

Myofascial Energetic Length Technique

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



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

Chakra Balancing & Intuitive Healing

Friday, November 12 in Rochester

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Learn To Open & Balance The Seven Chakra Energy Centers

Pre-Register
Download Flyer

Friday, November 12

7:30PM-9:30PM


$55 per person ($60 door)


Location: Rochester

Chakras are our internal power centers that move energy in and out of our bodies.  Each of our seven chakras running along the spine, from the tailbone to the crown of the head, plays a role in creating 


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


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


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


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

Meet Your Spirit Guides

Saturday, November 13 in Rochester

Pre-Register
Download Flyer

Saturday, November 13

6:00PM-8:00PM


$25 per person ($30 door)


Location: Rochester

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

 

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


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


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

Yoga Therapy For Stress & Anxiety

Friday, November 19 in Rochester

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with Certified Yoga Therapist Tracy Flynn (C-IAYT)  

Pre-Register
Download Flyer

Friday, November 19

7:30PM-9:00PM


$30 per person ($35 door)


Location: Rochester

It has been a tough several months!  As a result many of us have experienced an increase in our usual levels of stress and anxiety. The good news is that there are many effective strategies within Yoga Therapy for managing stress and reducing the symptoms of anxiety.


In this session we will primarily focus on activating the parasympathetic response (also called the relaxation response) with simple breath strategies and then combine them with movements. In the long list of tools available I usually begin with these when working with individuals who come to one-on-one sessions. They are effective for a large percentage of people and are generally easy to apply.   


Additional Yoga Therapy For Stress & Anxiety workshops will be offered in the future wherein Tracy will apply additional Yoga Therapy techniques for alleviating stress and anxiety.  


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

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Tracy Flynn has advanced Yoga Teacher Training (C-IAYT, E-RYT® 500) and has been practicing Yoga Therapy for 10 years.  She has helped many people manage their stress and reduce the frequency and symptoms of their anxiety.  She also helps people improve wellness by reducing structural imbalances and managing chronic illnesses.  She provides individual Yoga Therapy sessions at UpDog and is the Yoga Therapist on staff at Doctors for Kids in Rochester Hills.


Intro To Breathwork

with Dr. Brian McCarroll

Saturday, November 20 in Rochester

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Pre-Register
Download Flyer

Saturday, November 20

3:00PM-5:00PM


$35 per person ($40 door)


Location: Rochester

BREATHE FREE!  This workshop is for anyone looking to expand their knowledge of proper breathing technique in daily life and/or fitness activities, those suffering from respiratory related issues, and Yoga/Fitness instructors interested in expanding their horizons in breathwork.  No prior fitness or breathwork experience needed.


This class is designed to reduce stress, anxiety, inflammation, pain and improve athletic performance.  This is done through breathwork inspired by the Wim Hof Method and its Tummo style breathwork, light Yoga style stretching, and guided meditation specifically to help you focus on your mind.  This workshop is the first in a series that will target varying areas of your body and mind to make change.


We will do this by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively.  You will develop control over systems that you otherwise hadn't thought possible. We will demonstrate this by showing you can do things like hold your breath much longer than you think, get in touch and gain control of your body.  


Things to think about after class are:  how you feel, how well you are able to go to sleep, how well you are able to maintain your sleep, how much energy you have, how your regular aches and pains feel, and your mood - are just a few things to pay attention to afterward.


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

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Dr. Brian McCarroll  is a physical therapist graduate from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and breathwork instruction from Brian MacKenzie.


Yoga Nidra

Meditative Therapy

Friday, December 3 in Rochester

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with Certified Yoga Therapist Yvonne Clark (C-IAYT)  

Pre-Register
Download Flyer

Friday, December 3

7:30PM-8:45PM


$25 per person ($30 door)


Location: Rochester

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


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

 

Yoga Nidra is a practice that’s easy to follow and everyone of all ages can do.  Bring your Yoga mat and set-up a cozy spot with a blanket, pillow and cushions or bolsters from our practice room (or bring your own props), lay down on the floor in savasana(corpse pose) and follow Yvonne’s voice as she guides you.

  

The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual.  The stages of body scan and breath awareness calm the nervous system, leading to less stress and better health.



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


Taming The Monkey Mind Meditation Techniques

Friday, December 10 in Rochester

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Pre-Register
Download Flyer

Friday, December 10

7:30PM-9:00PM


$25 per person ($30 door)


Location: Rochester

There are so many benefits to practicing meditation, like reducing stress, lowering blood pressure, promoting mental clarity, and connecting to our deep inner truth. Yet when we sit to meditate the chatty mind can consolidate its grip on our attention. 


Using our senses can give us a readily accessible place to rest our attention, which in turn can help that monkey mind calm down, sometimes into stillness.

In this workshop we will cultivate sensory awareness as we practice Yoga asana (postures), Pranayama (long breathing), and Meditation. The posture practice will be Basic level. Chairs and cushions will be available for seated practices.



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


Thai Yoga Massage Techniques Training

Saturday, December 11 in Rochester

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An Introduction To Basic Techniques For Layman & Yoga Instructors 

Pre-Register
Download Flyer

Saturday, December 11

1:30PM-3:30PM


$60 per person ($70 door)


Location: Rochester

Certified Thai Yoga Massage Therapists, Tina and Bob, provide an introduction to basic techniques of the healing art of Thai Yoga Massage (TYM).  TYM is an ancient healing therapy combining assisted yoga postures and touch technique to promote deep relaxation, improve circulation, boost the immune system, and balance body energy to facilitate mind-bodyintegration and enhance one's sense of alignment, posture and health.

 

TYM is often referred to as “lazy man’s Yoga” because the practitioner gently maneuvers and supports the client’s body at all times into a sequence of restorative postures while applying therapeutic touch with Metta (loving kindness).  These techniques help relieve the body of years of tension and stress by opening tight joints, lengthening muscles and providing a deep sense of well-being.


This one-day workshop is suitable for Yoga Practitioners, Yoga Instructors or ANYONE interested in learning a dynamic form of bodywork to integrate into your professional or personal practice. You will learn a sequence of assisted Yogaposes, stress relieving stretches, rhythmic deep tissue massage, accupressure, and the art of giving and receiving through metta.

 

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



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


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Five Tibetan Rites

Friday, January 7 in Rochester

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Learn The Ancient Secrets Of The Fountain Of Youth!

Pre-Register
Download Flyer

Friday, January 7

7:30PM-9:00PM


$20 per person ($25 door)


Location: Rochester

The Five Tibetan Rites are a yogic system of simple, yet incredibly energizing exercises that are said to have originated deep in the Himalayas 2,500 years ago and are still practiced as a daily ritual by many today.  Also known as the “Five Rites of Rejuvenation,” these asanas (postures) take only a few minutes to perform, but can dramatically increase physical strength and suppleness, as well as mental acuity.

  

New students to experienced yogis alike will enjoy learning the incredible power of these five simple postures – and discover a natural, powerful method for daily rejuvenation and growth!

  • Rejuvenates the body
  • Improves digestion
  • Prevents bone loss
  • Reduces back pain
  • Improves eyesight


The postures help focus energy on each of the seven primary chakra energy centers in our bodies, working to quickly open and spin the chakras, removing bad karmic seeds and replacing them with vitality and positive energy.  Done each day, the Rites are said to have amazing rejuvenation powers, perhaps even leading the practitioner to find his or her own Fountain of Youth!



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

Beginners Intro To Yoga Series 

4-Week Series on Mondays

Beginning January 10 in Rochester

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Learn The Basics Of Breath, Posture & Awareness

Pre-Register
Download Flyer

4-Week Series on Mondays in January: 1/10, 1/17, 1/24, 1/31

6:30PM-7:30PM


$99 per person (includes all 4 weekly sessions, use of props and weekly handouts)



Location: Rochester

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


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


Tina 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! 

Shamanic Rites

Of The Munay-Ki

Saturday, January 22 & February 26 in Rochester

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Illuminate Your Spirit & Open Your Heart! 

Pre-Register
Download Flyer

Two-Part Series: Saturday, January 22 & February 26

12:00PM-5:00PM


$90 per person (includes both Jan. & Feb. 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 January 22 and February 26 sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you.


Pre-register as space is limited to 8 participants


Breathwork Class

Weekly Guided Breathwork Class

with Dr. Brian McCarroll

Tuesdays 7PM In Rochester

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No Prior Breathwork Experience Needed - Everyone Welcome!

Pre-Register
Download Flyer

Weekly Tuesdays

7:00PM-8:00PM


Regular Class Rates Apply:

  • FREE to all Monthly Unlimited members
  • Use your Class Packs
  • $20 single class drop-in


Location: Rochester

BREATHE FREE!  This class is for anyone looking to expand their knowledge of proper breathing technique in daily life and/or fitness activities, those suffering from respiratory related issues, and Yoga/Fitness instructors interested in expanding their horizons in breathwork.  No prior fitness or breathwork experience needed.  Beginners are always welcome and you can join any of our weekly sessions anytime.


This breathwork class is inspired by the Wim Hof Method and its Tummo style breathwork, light Yoga-style stretching, and guided meditation specifically to help you focus on your mind.  We will focus on varying areas of your body and mind weekly to make long-lasting change.


You will develop control over systems that you otherwise hadn't thought possible. We will demonstrate this by showing you can do things like hold your breath much longer than you think, get in touch and gain control of your body.  These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, endurance and athletic performance  - all by breathing in a manner that will start to allow you to use your chest, lungs, brain, and body more effectively. 


Things to think about after class are:  how you feel, how well you are able to go to sleep, how well you are able to maintain your sleep, how much energy you have, how your regular aches and pains feel, and your mood.  Group discussion  to address your questions, areas of interest, and progress will be addressed each week. 


Bring a yoga mat and comfortable warm clothing (rental mats available for $1).  Most people tend to get chilly during breathwork and having warmer options available allows you to focus more effectively on your breathing.  

Dr. Brian McCarroll is a physical therapist graduate from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain.  He has completed the 10 week Wim Hof Method fundamentals course, James Nestor's Breath, and breathwork instruction from Brian MacKenzie.

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Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

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Children All Ages 4 and Up Welcome!

Pre-Register 
Download Flyer

Weekly Saturdays

10:00AM-11:00AM


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

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


Location: Rochester

Purchase Kid's Single Class $15
Purchase Kid's 5-Class Pack $55
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Appropriate for boys and girls all ages 4 and up. No prior Yoga experience required. Class includes Yoga, games and activities.


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


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


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

Meditation

Weekly Guided Meditation Class

Wednesdays 7:00PM In Rochester

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No Experience Required - Everyone Welcome!

Pre-Register 
Download Meditation Flyer

Weekly Wednesdays

7:00-8:00PM


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

FREE to all Monthly Unlimited members!


Location: Rochester

Purchase Single Meditation Class $5 


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


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


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


Meditation Is Like Giving A Hug To Ourselves, 

Getting In Touch With That Awesome Reality Within Us

-Paramahansa Yogananda

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 


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


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


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


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


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

 

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


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


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

 

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


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


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


Cost:

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


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


tracyflynn@hotmail.com

248-334-7381




About Tracy Flynn

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


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


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

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

Contact:

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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga!

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Learn More At Our Website

The UpDog Crystal & Metaphysical Shop houses 700 square feet of merchandise hand-selected from around the world!

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


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

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Crystal Jewelry


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

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Smudging Supplies


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

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Singing Bowls


Hand-made and machined brass singing bowls

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Pendulums


Variety of crystal and metal Pendulum styles

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Tarot & Oracle Cards


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

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Crystal Lamps & Candle Holders


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

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Apparel


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

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Yoga Gear


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

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



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




Service Links

Save Time, Buy Online Anytime

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

My UpDog Account

Once you've created your account, you can:


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

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio

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

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



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



To Purchase Printed Gift Certificates In-Studio:

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


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


To Purchase e-Certificates Online: 

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

e-Gift Certificates


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Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

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One 150 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 


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

  

Contact Jill for more information: 

jill@updogyoga.com

248-608-6668

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UpDog Website

Create Or Log-In To Your Personal UpDog Account:

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

View In-Studio Classes:

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

Download In-Studio Class Schedule:

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

View ONLINE Live Stream Classes:

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

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule
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UpDog From Home Facebook Group:

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View Outdoor Yoga Classes & Events:

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UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

Facebook  Instagram  Web
Rochester:  248-608-6668
Email:  info@updogyoga.com
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UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit

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Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...

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UpDog Yoga-Rochester located at 210 W. University Dr. in the Heart of Downtown Rochester

Take a virtual video tour of UpDog Yoga-Sterling Heights

UpDog Yoga-Sterling Heights located at 13911 19-Mile Rd. with The Float Institute - a zero gravity float & wellness center