June 2022 Newsletter

The perfect way to jump start your Yoga, or continue your Yoga practice all Summer long.  Attend as many In-Studio classes as you like, any days of the week, for 3 full months June 1st -September 1st! Purchase Online or In-Studio anytime. All Summer Passes expire September 1, 2022 regardless of date sold.

Buy Now Online Or In-Studio Anytime For Either Rochester Or Sterling Hgts:

* Valid for all In-Studio Yoga classes on the regular class schedule June 1 - September 1, 2022 (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Expires September 1, 2022 regardless of date sold. Packages must be purchased separately for either studio location and do not transfer. Cannot combine with any other offers or discounts. 

Our UpDog graduating class of Spring 2022 Yoga Teacher Trainers will be teaching their final graduation classes in Rochester the weekend of June 11-12 and Sunday, June 19 - EVERYONE is invited to attend for FREE.  Bring your family and friends and show the love for our newest Yoga instructors!  All classes are FREE to all and walk-ins are welcome. 

• Yoga In The Park at Rochester Municipal Park
• Goat Yoga at Westview Orchards
• Paddle Board Yoga at Stony Creek Metropark 

See below and visit the Outdoor Yoga and Workshops pages of our website for a complete list of outdoor dates/events and to sign-up:

• Wednesday, June 8
• Monday, June 20
• Monday, July 11
• Wednesday, July 20
• Wednesday, August 10
• Monday, August 22

6:30PM-7:30PM

$10 per person pre-registration ($15 door)

Location: Rochester Municipal Park. Main entrance located on Pine Street just behind Rochester Police Station and UpDog Yoga

Join UpDog Instructors at Rochester Municipal Park for a Basic Yoga Class in the fresh outdoors! 60-minute class includes light movement, stretching and a relaxing savasana while tuning into the sights and sounds of nature.  Appropriate for all levels – Everyone welcome!

Meet at the pavilion, just across the walking bridge from the main park entrance off Pine Street (just a 2 minute walk from UpDog). 

Bring your Yoga mat and optional blanket. Walk-ins Welcome!

Rochester Municipal Park main entrance is located off of Pine Street in downtown Rochester, directly behind UpDog Yoga studio and the Rochester police station

Goat Yoga For Adults Wednesday Evenings: 

May 25; June 1, 8, 15, 22; July 13, 20 (5/25 and 6/1 are SOLD-OUT)

6:30PM-8:00PM

$47 per person. Ages 21 and up (includes glass of Wine and Cider Mill Donut)

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Join UpDog Yoga at Westview Orchards & Winery for a Basic Yoga class in the company of adorable young goats, who stroll around and interact with the class.  The goats are naturally friendly and curious so they will walk on your mat, jump on your back, and frolic and play amongst the activity as you practice your asanas.  



Lighthearted and fun, Goat Yoga is very therapeutic in the open air of Westview’s outdoor goat pavilion. Following the class, enjoy a glass of wine and a cider mill donut (included with your admission). 

Goat pavilion is covered but dress for the elements in comfortable yoga/workout clothes and bring your yoga mat or a towel. Please wear attire you don’t mind getting a bit dirty as it is an outdoor setting with furry friends who are trained to interact with you in a fun and humorous way. 

Please arrive 30 min. early at 6:30PM for check-in. Yoga class is one hour, followed by photo opportunities with the goats and Westview Winery adult beverage.

Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Check Out The Goat Yoga Video:

Saturday Morning Family Goat Yoga : June 18 and July 23

10:30AM-12:00PM

Wednesday Evening Family Goat Yoga: June 29 and July 27

6:30PM-8:00PM (6/29 is SOLD-OUT)

$37 per person. Ages 10 and up (includes glass of Cider & Donut)

Advance pre-registration with Westview required

Location: Westview Orchards & Winery

65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Bring the entire family and join UpDog Yoga at Westview Orchards & Winery for a KID-friendly Goat Yoga experience followed by time for photos with the goats. Westview cider and donut are included with your admission. Kids and adults alike will enjoy a beginner-level Family Basic Yoga class in the company of adorable, young goats, who stroll around and interact with the class – children ages 10 and up welcome. 



The goats are naturally friendly and curious so they will walk on your mat, jump on your back, and frolic and play amongst the activity. Lighthearted and fun Goat Yoga in the open air of Westview’s outdoor goat pavilion! 

Goat pavilion is covered but dress for the elements in comfortable yoga/workout clothes and bring your yoga mat or a towel. Please wear attire you don’t mind getting a bit dirty as it is an outdoor setting with furry friends who are trained to interact with you in a fun and humorous way. 

Please arrive 30 min. early at 10:30AM Saturdays or 6:30PM Wednesdays for check-in. Yoga class is one hour, followed by photo opportunities with the goats and Westview Winery adult beverage.

Westview Orchards & Winery is located at 65075 Van Dyke in Washington, MI (corner of 30 Mile Rd. and Old Van Dyke) 586-532-3123

Sunday, June 26 or Sunday, July 10

Three Class Times To Choose From on Either 6/26 or 7/10:

• 10:00-11:00AM
• 11:30AM-12:30PM
• 1:00-2:00PM

$35 per person. Includes SUP Yoga class and board/paddle rental (park admission not included)

Space limited to 14 participants per class and advance pre-registration required

Location: Stony Creek Metropark, Eastwood Beach

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

SUP is Yoga on a paddle board in the water.  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.

Pre-register early as space is limited to 14 participants per class.

Check Out The SUP Yoga Video!

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 2022 Yoga Teacher Training begins October 2, 2022 and takes place one day per week on Sundays, Oct. 2, 2022 through January 15, 2023. Receive FREE Unlimited Yoga classes from the day you sign-up!

Save Up To $300 with Early-Bird Enrollment And Full Payment Discounts!

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 21 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 July 31, 2022
• Save $200 with tuition paid in full prior to September 10, 2022
• Affordable payment plans 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

Friday, June 3

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

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.

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. 

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

Friday, June 10

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)

Friday, June 24

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 Marjorie in a guided meditation as she sends Reiki healing around the circle. You will leave feeling peaceful and empowered!

Friday, June 24

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-Level MELT® Instructor, Stephanie Howard, presents a MELT Foot 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.

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 MELT 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!

5-Weeks on Thursdays: 6/30, 7/7, 7/14, 7/21, 7/28  

6:00-8:00PM

$129 per person for all 5 weeks

Location: Rochester

Are you experiencing an Emotional Distress, such as feeling overwhelmed, low self-esteem and anxiety? Or are you going through a Life Transition such as a career-change, separation or divorce, caring for a loved one, or some other circumstances causing any type of limitation in your life? 

You may be at a loss for the right solution leaving you feeling desperate, powerless, and stuck. The RECONCILE & RESOLVE process can create immediate and impactful breakthroughs to transform any self-defeating thought or belief standing in the way of the freedom you deserve to move forward again.

This five part course teaches you the complete Reconcile & Resolve process for self application. For the first 5 participants to sign-up, we will address and work through your specific personalized needs during the course. Just come prepared with a challenge you would like to work through! 

Space is limited to 10 participants

Friday, July 8

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 Working With Your Spirit Guides, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

• What Spirit Guides are and how to recognize them
• How to connect with your Guides and build a relationship
• Recognizing and interpreting signs and messages from your Guides
• Guided group meditation

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!

Friday, July 15

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.

Friday, July 22

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-Level MELT® Instructor, Stephanie Howard, presents a MELT Foot, 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.

We all know someone who has had knee surgery or a knee replacement, or who was forced to live a more sedentary lifestyle because of knee issues. Knee pain is the second most common type of chronic pain.

This workshop focuses on specialized techniques to treat knee, hip, and ankle pain, as well as low back pain and plantar fasciitis. Experience simple moves which are great for counteracting the dehydration of the back of the leg and other areas that can lead to knee pain as well as ways to protect your knees by working on the stability of your hips. Joint pain is a stability issue. Increasing the stability of your hip girdle will significantly reduce your risk of knee pain and injuries.

Learn how to reduce the wear and tear on your joints, as well as the risk of common injuries that could keep you sidelined. Find out how to be more efficient and get more out of your run, game, etc. MELT is a simple self-treatment technique that directly affects the part of your body commonly stressed during activities, your connective tissue. 

Benefits include: Improved texture of the superficial fascia (reduced cellulite) as well as increased hip, knee and ankle stability and reduced pain.

Whether you have knee issues, or are looking to avoid them, it’s important to work on the hydration of the connective tissue in your body. Focus on helping your body heal and take charge of your health! 

Two-Part Series: Saturday, July 30 & September 10

12:00PM-5:00PM

$90 per person (includes both July & September 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 July 30 and September 10 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

Saturday, July 30

3:30PM-5:30PM

$40 per person ($45 door)

Location: Rochester

In this Advanced Breathwork session, you will unlock your mind and body and explore yourself in ways you never imagined. Release your body's own reserve of psychedelic DMT, and see how deep into your mind and body you can go!  You will learn:  

• Advanced breathing management to go deeper into body and mind
• How to increase your ability to exercise more effectively
• How to unlock and release your body's own reserve of psychedelic DMT for deep stress release, increased creativity and focus



This session will profoundly impact your body and nervous system. This will allow your body to unlock more fully and allow your stress and tension to release while your curiosity bursts forth. You may experience physical releases of muscles that have been tight for a long time finally relaxing, emotions you have been holding on to may surface, you may see amazing visualizations, impossible sounds, and unlock a deeper understanding of yourself.  All with the power of your own breath! You will learn how to remain calm and truly experience life and emotion, perhaps for the first time. 

For this advanced class, attendees should have some familiarity with Wim Hof Method style breathing and be looking to expand knowledge of body and mind.  If you do not have any prior breathwork experience, please arrive 15 min. early for some additional instruction from Dr. Brian.  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.

You will leave with a greater understanding of your body, be energized by breathing, and feeling amazing. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing.  

Saturday, August 6

1:30PM-3:00PM

$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 



Saturday, August 13

3:30PM-5:30PM

$40 per person ($45 door)

Location: Rochester

BREATHE Away Stress, Anxiety & Pain! This workshop is for anyone looking to learn how to breather better in daily life and/or fitness activities, those suffering from chronic stress, anxiety, PTSD, new pain, chronic pain, depression or respiratory related issues. This is also a great foundation for Yoga/Fitness instructors interested in expanding their horizons in breathwork. No prior fitness or breathwork experience needed.

This introductory session is designed to reduce stress, anxiety, inflammation, pain and help with mood and sleep. 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 get out of your head and into your body. This basic stress breathworkshop will give you the basic tools you need to start taking control of your life - simply by using your breath.

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.

You will learn:

• Optimal breathing mechanics and basic breathing principles
• Basic stress and pain management breathing: learn to focus and slow down
• Wim Hof Method style breathing to go deeper into your body and mind to unlock and release stress, anxiety and pain and recover more effectively

Bring a yoga mat (or use one of ours) and wear comfortable warm clothing. Most people tend to get chilly during breathwork and having warmer options available allow you to focus on your breath, mind and body.  

Friday, August 26

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-Level MELT® Instructor, Stephanie Howard, presents a MELT 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.

Chronic pain and tension in your neck, shoulders and spine is not only annoying but it can keep you from doing the things you love – or even getting a good night’s sleep. No matter what brought on your pain, you can help your body heal and rediscover pain-free living at any age. MELT is a simple self-treatment technique that boosts your body’s ability to heal by calming your nervous system and rehydrating your connective tissue. Learn how to release the compression of your spine from your neck, shoulders to the low back.

Join Stephanie Howard, Advanced-level MELT Method Instructor, for this unique workshop recommended for people with tennis elbow, carpal tunnel, neck pain, poor posture, and for those who simply want to improve their golf swing, tennis serve, or ability to perform functional tasks with ease and less pain.

Using MELT® balls and soft body rollers, learn how to combine compression and 2-directional fascial lengthening techniques with therapeutic exercises used to reintegrate optimal neuromuscular pathways, erase compensatory movement patterns, and help you live a more active life with less stiffness, aches and pains.  Special focus on relieving tension, increasing mobility and restoring the vitality of the connective tissue supporting the shoulder girdle and spine (hands, arms, ribs, upper and lower spine, shoulders, neck and head). 

Added benefits include reduced inflammation, eased chronic neck, shoulder and back pain, improved whole body alignment and reprogramming of healthy movement patterns.

Friday, September 23

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-Level MELT® Instructor, Stephanie Howard, presents a MELT Hand, Foot 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.

Want to amp up your performance whether it be in sports or in daily life? Do you have strong, subtle cells?  The connective tissue system (fascia) supports, protects and stabilizes the whole body. Imbalance in this system is a common cause of back pain, gut issues, lower-belly paunch, and more. Traditional core exercises don’t address – and often inhibit or impair – this neurological core system. MELT addresses this neurofascial system in a way no other self-treatment can. 

In this Stability & Fluidity session, the MELT roller will be used to rebalance the NeuroCore system, which provides whole-body balance, gut support, and spinal stability. Through a series of simple yet precise MELT foot and roller techniques you will improve your Body Sense and notice changes as your body effortlessly finds greater alignment and balance to prevent compression and compensation that damages joints and inhibits your body’s ability to function optimally.

Learn how to activate your rooted and reflexive core and inherent stability by rehydrating connective tissue, making it more supportive and allowing release of long-held tension that can lead to chronic pain. Gain tools to help regain upper spine mobility, shoulder range of motion, and grip strength so that you can enjoy sports and daily living with less risk of injury and greater movement.

Benefits include: increased range of motion, neurological core strength and timing, joint stability and improved balance and posture as you reduce everyday aches and pains. Rehydrating your hips and legs improves texture of the superficial fascia on the backs of thighs (reduced cellulite) as well as increased hip, knee and ankle stability.

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.

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.