September 2019 Newsletter

Final Days For 
Yoga Class Savings!   
Save 15% on 20-Class Packs*
Buy Now  Online Or  In-Studio  Thru Aug. 31  
For Either Rochester Or Sterling Hgts.

Purchase online or in-studio by August 31, 2019.  
 Cannot combine with any other offers or discounts.
Valid for all Yoga classes on the regular class schedule (does not include workshops or special events). Classes must be purchased separately for either studio location and do not transfer.   

* 20-Class Packs activate on date of purchase and NEVER EXPIRE.  
Limit purchase of two 20-class packs per person at 15%  discount.

Stand-Up Paddle Board Yoga  
Sunday, September 15 at Stony Creek
We've Added One More SUP Yoga Event 
To Close Out Summer!
Pre-register to save your spot   

Sunday, September 15
Class Times:  11:00AM-12:00PM;  12:30PM-1:30PM;  2:00PM-3:00PM
$32 per person (pre-registration/advance payment required; park admission not included)
Includes:  60 min. Yoga class plus board and paddle rental 
Location: Stony Creek Metropark  

Three Beginner Level class times to choose from  on Sunday, September 15.   
Space limited to 14 per class, pre-register early to ensure a spot

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

SUP is Yoga on a paddle board in the wat er.  SUP boards are large enough to act as a mat and sturdy enough to support standing on it to practice your  asanas .  Yoga on a SUP brings a whole new perspective to being fully present and in the moment
Once  settled in a calm area,  we anchor our boards and move as a group  from  pose to pose in a Basic flow.  We finish with seated meditation and  savasana  floating  on your board, toes in the water and the sun on  your  skin -  Ahhh !

Meet at 
Eastwood Beach  lake access point inside  Stony Creek. Please arrive 15-minutes early for  check-in.   Dress for the elements and come hydrated.  

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

Yoga In The Apple Orchard
At  Westview  Orchards & Winery
Saturday, September 14 
Pre-registration with Westview required: 586-752-3123

Saturday, September 14
$30 per person (includes wagon ride, Yoga class, cider and donut) 
Location: Westview Orchards & Winery 
Pre-registration directly with Westview required: 586-752-3123  

Enjoy a wagon ride into the middle of Westview's picturesque orchards to appreciate all that nature has to offer and enjoy a Basic Yoga Class with  UpDog Yoga. Take in the morning sunshine, breathe the fresh Autumn air, and feel your stress disappear in the quiet stillness of the orchard! 
We'll escort you via wagon ride  to  the apple orchard for a one-hour Basic Yoga class. We then invite you back to the Cider Barn for a refreshing glass of cold apple cider and an award-winning Westview Cider Mill Donut.

- 10 :30AM - Wagon Ride
- 11:00AM - 12:00PM - Yoga Class
- 12:00PM - 12:30PM Wagon 
Ride Back /Cider/Donut
All Yoga skill levels are welcome. Bring your mat and a friend! 
(Yoga mats available for use first-come, first serve).
Please arrive 15 min. early for check-in.  

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

Westview Orchards & Winery is  located  at  65075  Van Dyke  in Washington, MI 
(corner of  30 Mile Rd.  and  Old Van Dyke)
Yoga Teacher Training
  UpDog School For Yoga, Rochester

Fall  RYT200 
Yoga Teacher Training
& RYT200/500 Continuing Education

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

Sessions Meet Weekly On Sundays : Oct. 6, 2019 thru Jan. 12, 2020 
$2,800 per person (payment plans available).   
Location: Rochester

Learn to be a certified Yoga Instructor with our Fall 2019 Yoga Teacher Training Certification.  We're accepting applications for our  13-Week Fall RYT200 Training Program.  The Fall program meets once per week on Sundays beginning October 6, 2019 - January 12, 2020 for a manageable pace.  
Receive FREE Unlimited Yoga Classes at Both UpDog Locations From Date Of Enrollment Thru End Of Training January 2020!  
Included with your tuition:
  • FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. from date of deposit and throughout the training.  You may also practice for free at our partner studio, In2Yoga in Lapeer during the training
  • Free or discount Workshops throughout the training
  • Discounts on Yoga Gear, Apparel, Metaphysical items and other merchandise from our in-house UpDog Boutique
  • Discounts on Massage Therapy, Reiki Energy Healing and Vibroacoustic Sound Healing appointments throughout the training
The UpDog  School  For Yoga can help you begin an open-hearted journey to becoming a Yoga  I nstructor.  Learn how to share what you love with others - it's the best thing you'll ever do!

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

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

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

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

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

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

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

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

Next Generation Yoga 
 Kids Teacher Training Certification
September 13-15 In Rochester
Register by August 13 to Save $100!
Friday, Sept. 13 thru Sunday, Sept. 15
$695 per person, plus $85 registration fee
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts)
- Payment plans also available
Location: Rochester

  •  a PARENT who would like to turn your Yoga practice into a family affair?
  • an EDUCATOR in the public, private or home school sectors in need of fresh ideas that will support your students' learning?
  • a CHILD PSYCHOLOGIST, THERAPIST OR PEDIATRIC PROFESSIONAL wishing to enrich your treatment with the positive effects of Yoga?
  • a YOGA INSTRUCTOR or ENTHUSIAST who loves children?
...then the NGY Teacher Training™ presented by UpDog Yoga is for YOU!

Discover the non-stop fun of Yoga with kids!  Join the thousands of yogis who have been certified by Next Generation Yoga® and learn how to teach Kids Yoga to 8-13 year olds.
The demand for Kids Yoga classes is on the rise!  More and more, Yoga studios, schools, community centers and families around the globe are adding children's yoga classes to their daily schedules. There is a significant difference between teaching adults and kids and it is essential that teachers undergo the appropriate studies with a qualified, reputable, substantial training.
This 25-hour weekend intensive provides a comprehensive, hands-on exploration of unique NGY methods for combining the ancient practice of Yoga with the playful nature of children. Age-appropriate poses, thematic classes, child development principles and behavior management techniques are sure to fill your Yoga bag with proven practices for developing meaningful Yoga experiences with children.
The 25-hr Kids Teacher Training is a full weekend immersion Friday, September 13 - Sunday, September 15, 2019 at the UpDog-Rochester School For Yoga.
NGY curriculum includes:
  • Why Yoga is great for 8-13 yr. olds and how to share its countless benefits
  • Age-appropriate Yoga postures, sequences, themes and cooperative-partner pose
  • An exploration of props and music for 8-13 yr. olds
  • Breathing exercises, chants and deep relaxation and meditation techniques for stress management
  • How to plan, sequence and lead fun, creative and educational Yoga classes
  • Methods for creating an atmosphere that supports open sharing and self-expression
  • Child development and anatomy as it relates to Yoga for 8-13 year olds
  • Behavior management techniques for facilitating a classroom environment that is positive, safe and non-competitive
  • Opportunities to observe Yoga classes for 8-13 yr. olds, led by a master Kids Yoga teacher
The learning environment of the NGY Teacher Training is experiential, filled with demonstration classes, lesson planning techniques and ready-to-use teaching tools. Whether you are a first-time teacher trainee or a well-schooled, experienced Yoga teacher, we offer a detailed and individualized study of Yoga for 8-13 yr. olds.
Upon completion of your NGY Teacher Training, you will receive a graduation certificate and be ready to teach Yoga to 8-13 yr. olds!

Program Cost:
- $100 off if you are a graduate of a past NGY TT
- 50% off if you are a current full-time school employee or full-time student (not to be combined with other discounts). Email proof of employment or student ID:
- Payment plans are also available - Email to learn more!

About Next Generation Yoga:
Founded 20 years ago, Next Generation Yoga is a pioneer in the Kids Yoga movement internationally and was the first Yoga studio in the world designed just for Kids. Over those 20 years, NGY has certified over 2,300 teachers in kids yoga specialties and taught over 500,000 kids.
Next Generation Yoga is an approved 95-hour Registered Children's Yoga School (RCYS) through Yoga Alliance. Yoga Teachers registered with Yoga Alliance as an active 200-hour RYT may continue to earn their specialty designation as a Registered Children's Yoga Teacher (RCYT) by completing Next Generation Yoga's 95-hour Teacher Training program. This 25-hour NGY Teacher Training for 2-7 yr. olds is one of the courses that contributes to fulfilling the 95-hour registry and can also be applied to YA Continuing Education hours.

Additional questions, please contact: 
Lexi Anderson at NGY: 303-250-7012
or Jill Rocker at UpDog: 248.608.6668

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

Spirit Gallery
Saturday, September 7 in Rochester

Online pre-registration directly with Lisa Bousson, 
(or at door day of):

Saturday, Sept. 7
$25 per person ($30 door)
Location: Rochester  
Join  internationally known Psychic Medium, Lisa  Bousson  at  UpDog Yoga as she shares the world of spirit.   Reconnect with your loved ones and ancestors in spirit, and receive validation that they continue on in your life. 

The  purpose of a Public Spirit Gallery is to open people's minds to the possibility of an afterlife and provides proof that spirit communication is indeed possible.  Lisa will bridge the gap between that of the living and those in spirit to reconnect you with your loved ones and ancestors.

Admission is purchased directly with Lisa  Bousson

Prenatal Fitness  Workshop 
Sunday, September 8 in Rochester

Sunday, Sept. 8
Location: Rochester

Join us for a FREE Preview Workshop & Info Session Exclusively For Expectant Moms !

FIT4MOM  UpDog Yoga  present  a FREE  Prenatal Fitness Workshop & Info  Session.  This workshop will feature Yoga and Fitness techniques especially for expectant moms! Appropriate for all stages of pregnancy and fitness levels, including beginners with no prior Yoga or fitness experience.

Following the FREE Preview Workshop on Sept. 8, we're offering a  6-Week Prenatal Fitness  Series, September  16th -  October  24th.  These sessions meet twice weekly on Mondays and  Thursdays 6 :30-7: 30PM.

Full Moon Drum Circle 
Monday, September 9 in Rochester
Wednesday, September 11 in Sterling Hgts. 

Monday, Sept. 9
Location: Rochester

Wednesday, Sept. 11
Location:  Sterling Hgts.

$15 per person ($20 door)

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

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

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

MELT Method Workshop: 
For Anti-Aging  
Friday, September 13 in Rochester
 featuring the 50-second Face Lift! 

Friday, Sept. 13
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We offer one new MELT workshop per month thruout 2019-2020
Location: Rochester

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

Connective tissue dehydration is a natural process of daily living.   It's  happening to  everyone... when you sit you're pulling connective  tissue. Aches  are a sign of dehydration, but they usually go away when you move so you never do anything about it -- but it accumulates and causes problems .   

One of the  many benefits  of the MELT method is that it helps reverse the signs of aging.  When your cells don't have fluid they die. This creates  low-grade inflammation and accelerates aging. Learn how short bouts of tension and compression encourage cells to react, and as they react, there's a fluid exchange, creating cellular repair.
This  session  will include hand and foot treatments, the  50-second  face lift, targeted moves with the roller to  improve circulation, reduce stiffness, create freedom of  movement  and space within.  Learn  how to stimulate the cells that produce collagen in your skin and restore your skin's natural hydration from the inside out.  MELT  techniques keep our connective tissue and nervous system in top condition and slow down the aging process. MELT rejuvenates tissue hydration and relieves the tension of day-to-day life that gets trapped in our bodies. 

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. 

Prenatal Yoga & Fitness 
6-Week Series 
September 16 -  October  24 in Rochester

Weekly Monday & Thursday Sessions, Sept. 16 - Oct. 24
$199 per person for 12 sessions over 6 wks (only $16 per class!)
$25 per single session drop-ins also available
Includes  use of all props:   Yoga  mats, fitness bands, blocks, bolsters and blankets
Location: Rochester

FIT4MOM  UpDog Yoga  present  a 6-Week  Prenatal Fitness  Series Sept. 16  - Oct. 24 featuring  Yoga and Fitness techniques especially for expectant moms!  Sessions meet twice weekly on Monday and Thursday evenings 6:30-7:30PM.    Appropriate for all stages of pregnancy and fitness levels, including beginners with no prior Yoga or fitness experience.

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

Includes  use of all props:   Yoga  mats, fitness bands, blocks, bolsters and blankets. 
Weekly Monday Prenatal Yoga sessions led by  certified Prenatal Yoga Instructor, Kelly Burns-Muscat
9/16, 9/23, 9/30, 10/7, 10/14, 10/21

Weekly  Thursday Fit4Baby sessions led by  certified Prenatal Fitness Instructor, Katy  Hout
/19, 9/26, 10/3, 10/10, 10/17, 10/24


Meditative Crafts To De-Stress
Next Class: Friday, September 20 in Sterling Hgts.

Friday, September 20
$20 per person ($25 at door)
Location: Sterling Hgts.  

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

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

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

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

Soul Card Collage
Friday, October 4 in Rochester

Friday, October 4
$20 per person ($25 at 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 i ndividual 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


Sitar Concert
Saturday, October 5 in Rochester
Special Engagement, One Night Only with Dr. Mark Dyczkowski!  

Saturday, October 5
$20 per person ($25 at door)
Location: Rochester  

Join  Us  for  A Magical Evening  of  Music & Meditation 
with World-Renowned 
Tantric  Scholar, Dr. Mark  Dyczkowski

Mantras and music are higher forms of language that can serve as a means to heighten our consciousness.  As the  Vijñānabhairava  Tantra  teaches, above the sphere of mind and the language of thought, music communicates and fashions universal forms within universal consciousness that inspire and give meaning to our own true nature.  Here the mind of the Yogi becomes one with the mantra and music, freed of the constraints of thought, and merges into the expanse of consciousness. 
Dr. Mark ( Ph.D. from Oxford University) is one of the world's foremost scholars and leading authorities on  Tantra and Kashmiri  Trika Shaivism and is a well-known  sitarist .  He  was initiated by the great Indian teacher Swami  Laksmanjoo in 1976.   He  has lived in Varanasi, India for almost forty years, where he teaches Kashmir  Shaivism and practices Indian classical  music.  Since  the mid-1970s, he has given public performances in many countries  throughout  Europe, Asia and the Americas.   He  has been very fortunate to learn at the feet of several excellent  sitarists  and vocalists in Varanasi, India, and other places around the world.   

Mark  has  also been published extensively,  including:    The  Doctrine of Vibration, The Shiva Sutras, A Journey  In The  World  Of  Tantras and the  12-volume  Manthanabhairava  Tantra

Check out the video for a sample of the uniquely sweet sounds of the sitar played by Mark:

Mark Dyczkowski and Kishor Kumar Mishra
Mark Dyczkowski and Kishor Kumar Mishra

MELT Method Workshop: 
For Mindful Yoga & Physical Activity 
Friday, October 18 in Rochester

Friday, October 18
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We will be offering one new MELT workshop per month thruout 2019-2020
Location: Rochester

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

Take your  Yoga practice or other fitness routines  to the next level and learn how to avoid common  injuries.  While Yoga and other forms of physical exercise  can improve flexibility and muscular strength, it can also cause compensation, compression and even pain  if  done  incorrectly and repetitively.  How  do you go deeper in your practice and become more grounded and centered while reducing the risk of injury ?  MELT  is a perfect complement and pro-active solution to  Yoga and exercise,  whether you are just beginning or  have been practicing for years. 
MELT is a simple, easy self-treatment technique that directly affects the part of your body commonly stressed during  Yoga or physical exercise  - your connective tissue.   Better  than modifying postures as we age, we can learn how to truly return our body to its ideal state.  

This  session  will  focus on how  to rebalance your nervous system and rehydrate your connective tissue, which surrounds muscles and joints.   Learn  how treating this tissue can improve your alignment, strength and even your  breath.  The  MELT hand and foot treatment is a perfect complement to  Yoga , whether you are just beginning or have been practicing for  years.  The  roller will be used to help stabilize pelvis and shoulders as well as create space and  fluidity.

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. 

Healing Sound Frequency Meditation 
Friday, October 25 in Rochester
with Vibroacoustic Sound Healer Yvonne Clark

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

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

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

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

Shamanic Rites of The Munay-Ki
Saturday, Oct. 26 & Dec. 7 in Rochester
Illuminate Your Spirit & Open Your Heart! 

Two-Part Series:  Saturday, Oct. 26 & Dec. 7
$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 and  December sessions  and all workshop materials, including a DVD and a Pi Stone selected especially for you .

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

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

Friday, November 15
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We will be offering one new MELT workshop per month thruout 2019-2020
Location: Rochester

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

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

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

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

MELT Method Workshop: 
For Holiday Stress & Digestion 
Friday, December 13 in Rochester

Learn The MELT ® Moves To Relieve Stress From The Holiday Hustle & Bustle.  Treat Yourself To Feeling Great This Holiday Season!  

Friday, December 13
$30 per person ($35 door)  Includes use of MELT balls/roller and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We will be offering one new MELT workshop per month thruout 2019-2020
Location: Rochester

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

MELT moves target and rehydrate the connective tissue, freeing roadblocks, helping keep the regulators of the nervous system balanced .  In this special holiday session:
  • Identify where you have stuck stress in your body, a major cause of chronic aches and pains 
  • Experience how you can help boost your body's natural repair mechanism, which aids in gut balance and stress management
  • Relieve and decompress common stress areas of the head, neck, shoulders, low back and more using the small ball for hand and foot treatments as well as the roller to rehydrate the tissues of the entire body. Benefits include relief from headaches, insomnia, bloating, weight gain, greater mobility and ease of motion
  • Live life more fully and enter the holidays full of energy and with less stress and pain! 
No prior MELT or Yoga experience needed. Bring your Yoga mat (or use one of ours) and your water bottle.  We'll provide use of  MELT balls and rollers (or bring your own) which are also available for purchase after class. 

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

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

More MELT Workshop Topics for 2020 TBA

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

Monthly MELT Method Session on Fridays:  
Visit Workshops page of our website (or below in this newsletter) for monthly dates and session topics 
$30 per person ($35 door) Includes use of MELT balls/rollers and take-home handouts
MELT 4-Pack Workshop Special: $99 
Pre-pay For Any 4 MELT Workshops & Save! 
We ooffer one new MELT workshop per month thruout 2019-2020
Location: Rochester  

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

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

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

MELT  Myofascial  Energetic Length  Technique
The  MELT Method® is a simple self-treatment that accesses and restores hydration in the body and reconnects with our internal  autopilot and nervous  system to reduce chronic  pain  and stay  healthy, youthful and active.   The missing  link to pain-free  living is:  balanced nervous system and healthy connective tissue.    balanced nervous system and healthy connective tissue is the missing link to pain free living, and  provides body support, stability and optimal mind-body communication.   You will notice results immediately!
Learn  how  connective  tissue  gets  dehydrated,  common  aches and pains it can cause,  and how  to rehydrate this essential system in your body. Learn  simple self -treatments you can do at home to erase pain  and  tension  in your hands, feet, neck and shoulders and headaches brought  on  by everyday  stress, overuse, and age. 
Benefits  of  MELT  include :
  • Relief from neck and low back pain, arthritis, bunions, plantar fasciitis, carpal tunnel syndrome
  • More energy and less fatigue throughout your day
  • Reduced tension and stress
  • Fall asleep more easily and sleep more soundly
  • Improved posture, balance and flexibility

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

Weekly on Fridays
Location: Rochester

Weekly on Tuesdays
Location: Sterling Hgts.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

NEW Clients:
5 Yoga Classes For $15!

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

Let's Get Started!

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

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

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

UpDog Gift Certificates 
Always Available

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

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

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

Detroit Tarot Company
Now In The Downtown Wellness Union!

Psychic Readings & Intuitive Cons ultations

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

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

Active Recovery Wellness Services
In The Downtown Wellness Union

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

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

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

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

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

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

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

Visit Us At UpDog  Sterling Heights

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

Call: 586.232.9555

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

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

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

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

** New first-time float clients. One offer for person, one time only.

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

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

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

Contact Us:

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

Contact Us: 

Named "Best Yoga Studio  In Metro-Detroit"