December 2022 Newsletter

Happy Thanksgiving!

Join us Thanksgiving Weekend at either studio location for Yoga Classes or stop in to purchase our 40% OFF UNLIMITED YOGA SALE packages, Yoga Mat Sale and Holiday Gift Certificates.

Visit Schedule pages on our website for holiday weekend class times and to pre-register, or walk-ins always welcome:

40% Off Unlimited Yoga Savings! 

Our Biggest Sale Of The Year Ends December 10!

Purchase thru December 10th

Buy Online Or In-Studio For Either Rochester Or Sterling Hgts.

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

Sale packages include Unlimited access to all of our In-Studio Yoga, Meditation and Breathwork classes on the regular class schedule.  

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

12-Months Unlimited Yoga Pass*

Attend as many in-studio classes as you like all year long!

Rochester Location

Save 40% off $1,400 regular price 

with cash or check in-studio

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

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

- OR -    

Save 30% off $1,400 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $81 per month)  

Your Price: $980 credit card (buy online or in-studio) 

Sterling Heights Location

Save 40% off $1,100 regular price 

with cash or check in-studio

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

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

- OR -    

Save 30% off $1,100 regular price 

with credit card online or in-studio

(12 mos. Unlimited Yoga for only $64 per month)  

Your Price: $770 credit card (buy online or in-studio) 

Discount Links Active as of November 1st:

6-Months Unlimited Yoga Pass*

Attend as many in-studio classes as you like for 6 months!

Rochester Location

Save 35% off $750 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $81 per month) 

Your Price: $488 cash or check (buy in-studio only) 

- OR -    

Save 25% off $750 regular price 

with credit card online or in-studio

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

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

Sterling Heights Location

Save 35% off $570 regular price 

with cash or check in-studio

(6 mos. Unlimited Yoga for only $62 per month)

Your Price: $371 cash or check (buy in-studio only) 

- OR -    

Save 25% off $570 regular price 

with credit card online or in-studio

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

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

Discount Links Active as of November 1st:

* Purchase online or in-studio between Nov. 1-Dec. 10, 2022. Activates on date of purchase or upon expiration of your existing Unlimited package (must activate no later than Dec. 31, 2022). Unlimited passes are valid for all in-person, in-studio Yoga, Meditation and Breathwork classes on the regular class schedule (does not include online live stream, workshops, special events or Facebook video library). Unlimited Yoga passes must be purchased separately for either studio location and do not transfer. Cannot be combined with any other offers or discounts. 

Two FREE Yoga Classes! 

with Purchase of A Jade or Manduka Yoga Mat

Nov. 25 thru Dec. 20

Purchase Nov. 25 thru Dec. 20 

at UpDog Rochester Boutique

Offer valid on any Jade or Manduka brand Yoga mats purchased at regular price from available in-studio stock only. Two free Yoga classes can be placed on your choice of yours or your recipient's UpDog account. Two free Yoga classes can be used for any in-studio or online classes on the regular class schedule and never expire (excludes workshops and special events). Cannot combine with any other offers or discounts. 

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



• Yoga Classes (In-Studio or Online)
• Individualized Yoga Therapy
• Workshops
• Energy Healing Therapy
• Sound Healing Therapy
• Crystals, Jewelry, Yoga Gear, Merchandise & Accessories from the UpDog Boutique in Rochester

To Purchase Printed Gift Certificates In-Studio:

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

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

To Purchase e-Certificates Online: 

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

UpDog & Rochester Area Neighborhood House

Holiday Giving Tree 

Nthru December 5 in Rochester

Help Provide A Happy Holiday For A Local Child In Need 

Online Gift Tag Selection: Anytime NOW thru Dec. 5

In-Studio Gift Tag Pick-up/Gift Drop-Off: Anytime during regular studio hours beginning Nov. 17 thru Dec. 5

Location: Rochester



Once again this holiday season, UpDog Yoga has joined with Rochester Area Neighborhood House (RANH) to help local families in their time of need. Please consider purchasing a gift from our “Giving Tree” and help families by providing a little something extra during the holiday season.

We have “Wish Tags” on our Giving Tree located in the lobby of UpDog’s Wellness Union (across the hall from the Studio). If you prefer, you may also participate online by visiting the Giving Tree direct link to make a gift selection and then bring your unwrapped gift to the UpDog front desk by Dec. 5th: 

Step 1) Select a Wish Tag from the UpDog Giving Tree in-studio (or visit the online Giving Tree link)

Step 2) Purchase the items listed on your Wish Tag (new items only)

Step 3) Tape or tie your Wish Tag to your purchased gift(s) and return them unwrapped to the UpDog Front Desk by 12/6. 

UpDog Teacher Trainers will deliver all collected gifts to RANH for wrapping and distribution.  

Please Bring Your Unwrapped Gifts To UpDog 

No Later Than December 5^th

Thank You UpDog Community For Your Generous Support – Namaste!

Beginners Intro To Yoga Series

4-Week Series on Mondays: 1/23, 1/30, 2/6, 2/13

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.

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

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

Classes meet once per week on Mondays for 4 weeks at 6:30-7:30PM.

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

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

Spring 2023 Yoga Teacher Training begins March 5 and takes place once per week on Sundays, March 5 through June 11, 2023.

Save Up To $300 With Early Enrollment And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru June 11, 2023!

UpDog’s curriculum is both heart and spirit based, helping students learn the skills necessary to teach mindful, therapeutic Yoga for every BODY. We embrace multiple styles of Yoga at UpDog. Your training will be well-rounded and cover several core styles of Yoga including: Ashtanga, Basic Hatha, Viniyoga, Vinyasa, Slow Flow, Yin and Chair Yogaas 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 22 years, UpDog Yoga has helped train hundreds of Michigan’s strongest, most successful Registered Yoga Teachers (RYT®)... and now it’s your turn!

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

Our $2,900 price makes UpDog’s training remarkably affordable and you can save up to $300 with our early-bird discounts:

• Save $100 with early enrollment by January 15, 2023
• Save $200 with tuition paid in full prior to February 1, 2023
• Affordable payment plans are also available

 INCLUDED with your tuition:

• FREE Unlimited Yoga Classes at UpDog-Rochester and UpDog-Sterling Hgts. to complement and enhance your practice - from 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

Saturday, November 19

12:00PM-5:00PM

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

Save $50 if you also attended Heather's Reiki I at UpDog. Save $100 if you are already Reiki II certified.

Location: Rochester

Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies. Once attuned to Reiki, you can apply this healing practice to yourself and others, as well as complement your Yoga practice and other healing modalities.

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

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

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

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

Friday, November 18

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.

Saturday, November 19

6:00PM-7:30PM

$25 per person ($30 door)

Location: Rochester

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

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

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

Bring your Yoga mat and optional blanket or pillow. We also have bolsters and blankets available for use 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)

Friday, December 2

7:30-9:30PM

$35 per person ($40 door)

Location: Rochester

Intuitive Medium Caroline de Bergevin presents a series of Intuitive Development workshops to help you discover, explore and refine your intuitive abilities in a supportive group of like-minded empaths. We all have innate intuitive and psychic abilities, which we may or may not even be aware of or have fully explored. Others seek guidance on how to relate to and manage already developed empathic gifts within our daily lives for greater peace of mind and purpose. 

In this session focusing on Energy Protection: Surround, Ground & Shield, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

• How to set intentions for shielding our energy and why it’s important
• Guided group meditation for grounding and protection
• Interactive group exercises to Surround, Ground & Shield

Additional workshops in the Intuitive Development series are offered ongoing monthly. Each workshop in the series focuses on a different topic to help you recognize and further refine your own spiritual gifts. Attend individual sessions that resonate with you anytime, or join us ongoing each month. Share space as we build a community of like-minded empaths to help you connect with your higher self!

Saturday, December 3

6:00-7:30PM

$25 per person ($30 door)

Location: Rochester

Are you seeking to bring balance into your busy life, a moment of peace in a busy world, or perhaps just a path to a calmer mind and body?  Modern life is full of demands and deadlines and, for many of us, feeling stressed has become a way of life. While stress can be a great motivator and help us perform well under pressure, it can become overwhelming and begin to affect our health, relationships and quality of life. 

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

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

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

Tuesday, December 6

7:30-9:00PM

$15 per person ($20 door)

Location: Rochester

Celebrate the Decmber 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 to hold your spot. Walk-ins always welcome space permitting.

Friday, December 9

7:30PM-9:00PM

$25 per person ($30 door)

Location: Rochester

This 90 minute Yin Yoga practice is accompanied by self-massage techniques through the use of strategically placed props known as Myofascial Release (MFR). Both Yin and MFR target the fascia which is essentially the fabric that holds us together. These practices support the body's natural processes that keep fascia fluid, flexible and resilient.

Together these practices offer the opportunity to:

• Soothe the nervous system
• Create more easeful movement
• Support tissue recovery, health and hydration 



During the practice you will learn more about the what, why and how of these complementary modalities as you:

• Explore target areas through gentle sustained pressure using various prop tools to release restriction: tennis balls/massage therapy balls, blocks and bolsters 
• Surrender into longer-held, grounded Yin postures to nourish the tissue
• Bring awareness to the shift you can create with these practices and learn techniques that you can use in your own personal self-care practice 



Friday, December 9

7:00-9:00PM

$25 per person ($30 door)

Location: Rochester

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

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

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

Saturday, December 10

1:30PM-3:30PM

$60 per person ($70 door)

Location: Rochester

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

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

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

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

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

Friday, December 16

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester In-Studio Or Available Online via Zoom

When our digestion is off we do not feel our best. In this workshop we will use practices from the Yoga Therapy tradition to improve digestion and elimination. Even for people with serious digestive conditions, these practices can reduce symptoms and improve quality of life.

We will be using asana (movement), pranayama (breath work), and reflections (short meditations) specifically designed to promote digestive health. This practice is also excellent for reducing stress and anxiety.

The movements are gentle and each person will work within their own range of motion. If you have acute pain or are very sensitive to movement, an individual Yoga Therapy session might work better for you. If you’re not sure what is most appropriate for you, please contact Tracy at tracyflynn@hotmail.com or 248-334-7381.

If attending Online, following your registration you will receive a Zoom link to your email to attend. 



Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). She helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. She provides individual Yoga Therapy sessions at UpDog.

Saturday, December 17

1:30PM-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! 

Friday, December 30

7:30PM-9:00PM

$40 per person ($45 door)

Location: Rochester

Tummo, which literally means inner fire, is an ancient meditation technique. Tummo is a combination of breathing and visualization techniques used to enter a deep state of meditation that increases a person's inner heat. Tummo breathing helps treat stress-related conditions, including high blood pressure, depression, insomnia, anxiety and improves respiratory health.

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 deep sleep.

In combining both Tummo Breathing and Yoga Nidra healing modalities, 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 overall better health. 

These restorative practices are easy to follow and no experience is necessary – Everyone Welcome!

All props are provided or please bring your own blanket or yoga mat, pillow and/or bolster if desired.

Sunday, January 1

12:00PM-1:30PM

Regular Class Rates Apply - Walk-Ins Welcome!

Location: Rochester

Usher in the New Year with a special holiday class guiding you through 108 Sun Salutations at UpDog Yoga Rochester

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

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

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

Sunday, January 1

11:30AM-12:30PM

$20 per person ($25 door)

Location: Rochester

Do you have a hangover from an amazing time on New Year’s Eve, just feeling tired or fatigued, or want to start off the New Year with improved health and wellness? 

Dr. Brian McCarroll has the cure! 

Join Dr. Brian for our New Year’s hangover breathing class to learn a breathing method that can get rid of any hangover or general sleepiness and fatigue in less than half an hour. You'll need to do some breathing, but it will make you feel better with every round - until you start feeling better than just fine, and even great!



This 60 minute breathwork class includes electrolyte infused water before we begin, breathing techniques and light Yoga specifically designed to knock out a hangover, followed by tea and cacao after class. This breathing style is modified from regular breathwork class so if you are experienced with that you can still learn something new and feel great while you are doing it as well.

No prior breathwork experience needed. Dress in comfy, loose layers such as sweats. You will be profoundly changing your body's chemistry by breathing so for safety purposes we ask that pregnant women, people with uncontrolled high blood pressure or uncontrolled epilepsy do not participate in this particular breathwork class.

Friday, January 13

7:30PM-9:00PM

$25 per person ($30 door)

Location: Rochester

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

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

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

Bring your Yoga mat and optional blanket or pillow. We also have bolsters and blankets available for use 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)

Friday, January 27

7:30-9:00PM

$25 per person ($30 door)

Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to learn about the source of our longevity and vibrant health. Experience the power of introspective practices for energy and endurance this Winter.

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

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

• Yin & Yang Theory
• The Five Elements
• Meridians and Key Acupressure Points associated with Winter
• A Yoga Practice focusing on the Winter Meridians that incorporates breath, flow Restorative/Yin, Acupressure and Meditation

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

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

Saturday, January 28

1:30-2:30PM

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

Location: Rochester

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

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

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

Check out the Puppy Love Yoga Video!

Two-Part Series: Saturday, January 28 & March 4

12:00PM-5:00PM

$90 per person (includes both January & March sessions)

Location: Rochester

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

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

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

$90 cost includes attendance at both Jan. 28 and March 4 sessions and all workshop materials, including an online video and a Pi Stone selected especially for you.

Pre-register as space is limited to 8 participants

Friday, February 3

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

This workshop is designed to release tension in the upper body, improve mobility, and balance muscular asymmetry by using adapted Yoga postures, breathing practices and sound.

We will also explore how posture affects the upper body and how the ancient teachings on the chakras relate to these areas of the body. Prior Yoga experience is helpful, but not required.

The movements are gentle and each person will work within their own range of motion. If you have acute pain or are very sensitive to movement, an individual Yoga Therapy session might work better for you. If you’re not sure what is most appropriate for you, please contact Tracy at tracyflynn@hotmail.com or 248-334-7381. 

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). She helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. She provides individual Yoga Therapy sessions at UpDog.

Weekly Tuesdays: 6:15PM-7:15PM

Weekly Thursdays: 8:45PM-9:45PM

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.  

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

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

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.

Weekly Wednesdays

7:00-8:00PM

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

FREE to all Monthly Unlimited members!

Location: Rochester

Join us for a relaxing, evening meditation as we gather as a group to create balance at the mid-point of each week. 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

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

Crystals & Gem Stones

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

Crystal Jewelry

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

Smudging Supplies

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

Singing Bowls

Hand-made and machined brass singing bowls

Pendulums

Variety of crystal and metal Pendulum styles

Tarot & Oracle Cards

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

Crystal Lamps & Candle Holders

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

Apparel

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

Yoga Gear

Premium Jade & Manduka Yoga Mats, Mat Towels, Hand Towels, Mat Cleaner, Mat Bags & Carriers, Yoga Socks, Yoga Straps, 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



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

Once you've created your account, you can:

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