June 2023 Newsletter

FREE Yoga Classes!

Our UpDog graduating class of Fall 2023 Yoga Teacher Trainees will be teaching their final graduation classes in Rochester the weekends of Saturday-Sunday, June 10-11 and Saturday, June 17. EVERYONE is invited to attend for FREE. Bring your family and friends and show the love for our newest Yoga instructors. All classes are comp FREE to all and walk-ins are welcome. 

* Free classes are in addition to our regular class schedule (class rates apply for all other regularly scheduled classes on these days)

3-Months Unlimited Yoga Summer Savings Pass!

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 activate June 1 and expire September 1, 2023 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, 2023 (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Activates June 1 and expires September 1, 2023 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. 

Yoga Therapy For Low Back Pain Series

12-Week Series on Thursdays: 6/1, 6/8, 6/15, 6/22, 6/29, 7/6, 7/13, 7/20, 8/3, 8/10, 8/7, 8/24 (note no class on 7/27)

5:30PM-6:30PM

$299 per person (includes all 12 weekly sessions and use of props)

Pre-registration required

Location: Rochester

Join us for this gentle, safe approach to therapeutic Yoga specifically designed for people with chronic low back pain. We will follow the protocol used in two studies funded by the National Institutes of Health by Sherman et al. that show Yoga reduces pain and improves function. (Studies published in Annals of Internal Medicine and Archives of Internal Medicine)*

We will begin with very simple and effective practices, and build on them from week to week. Short, take-home practices will be provided. No prior Yoga experience is necessary.

Classes meet once per week for 12 weeks on Thursdays at 5:30-6:30PM. Class size will be limited to make sure each person is approaching the practice to their best advantage.

When registering, please make sure to provide your phone number as Tracy will be calling to discuss your back history prior to start of the first class.

* Sherman et al., “Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain: A Randomized, Controlled Trial,” Annals of Internal Medicine.

* Sherman et al., “A Randomized Trial Comparing Yoga, Stretching, and Self-Care Book for Chronic Low Back Pain,” Archives of Internal Medicine. 

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). In addition to practicing individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years.

Beginners Intro To Yoga Series

4-Week Series on Mondays: 6/5, 6/12, 6/19, 6/26

6:30PM-7:30PM

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

Pre-registration required

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: 6/5, 6/12, 6/19, 6/26

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

Yoga Therapy For Better Bones Series

5-Week Series on Sundays: 7/9, 7/16, 7/23, 8/6, 8/13 (note no class on 7/30)

12:30PM-1:30PM

$125 per person (includes all 5 weekly sessions and use of props)

Pre-registration required

Location: Rochester

As we age our bones naturally lose density, and over 44 million Americans have low bone mass. This can put us at greater risk of fractures, some we can recover from and some that can be much more serious. 

Whether you have osteoporosis, osteopenia or just want to keep your bones strong there is an approach to practicing Yoga that has been shown to safely build bone mass by Loren Fishman, MD who has been studying Yoga and bone strength for over 10 years (Yi-Hsueh Lu et al., “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss,” Topics in Geriatric Rehabilitation, 2016 Apr; 32(2): 81–87). 

In this workshop we will learn some facts about bone health and learn the poses used in this research and the methods for optimizing them for increasing bone density. We will learn the three levels of practice for each pose: one for people with osteoporosis, one for people with osteopenia and one for prevention. 

Classes meet once per week for 5 weeks on Sundays at 12:30-1:30PM: 7/9, 7/16, 7/23, 8/6, 8/13 (no class on 7/30). Class size will be limited to make sure each person is approaching the practice to their best advantage.

Tracy holds the highest certifications as a Yoga Instructor and Internationally Certified Yoga Therapist (ERYT500, C-IAYT). In addition to practicing individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years.

• 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:

Outdoor Yoga In The Park

• Wednesday, June 7
• Wednesday, June 21

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 At Westview Orchards & Winery

Join UpDog and Westview Orchards & Winery for our Summer 2023 Season of Goat Yoga and See What All the Fun is About - Guaranteed to Make You Smile and Laugh out Loud, Goat Yoga is Yoga Therapy!

Goat Yoga For Adults Wednesday Evenings: 

June 7, 14, 21, 28; July 12, 19, 26

6:30PM-8:00PM (gates open 6PM; check-in 6:30PM; Yoga Class 7-8PM)

$47 per person (includes glass of Wine following class)

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 or cider and cider donuts as you relax in the Westview Winery (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.  

Pre-register early as space is limited.

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!

Stand-Up Paddle Board Yoga

Sunday, June 25

Three Class Times To Choose From: 

• 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

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, space 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!

Spring 2023 Yoga Teacher Training begins October 1st and takes place once per week on Sundays, Oct. 1, 2023 - January 15, 2024.

Save Up To $300 With Early Enrollment And Receive FREE Unlimited Yoga Classes From The Day You Sign-Up Thru January 2024!

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 Yoga 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 23 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 August 1, 2023
• Save $200 with tuition paid in full prior to September 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

Friday, June 2

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

Advanced 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!  

Friday, June 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 Spirit Communication, Caroline will teach the following skills while providing consult, mentorship and open sharing among the group:

• Differentiating between psychic readings vs. mediumship readings
• Common signs spirit uses to reach out to loved ones
• Tools and techniques mediums use to reach out to spirits
• Interactive group exercises to learn to communicate with spirit
• Guided group meditation: aligning with and sitting in your power

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!

Sunday, June 4

7:30-9:00PM

$15 per person ($20 door)

Location: Rochester

Celebrate the June 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, June 9

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, June 23

7:30-9:30PM

$25 per person ($30 door)

Location: Rochester

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

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

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

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

Two-Part Series: Saturday, June 24 & August 5

12:00PM-5:00PM

$90 per person (includes both June & May 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 June 24 and August 5 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, June 30

7:30-9:00PM

$25 per person ($30 door)

Location: Rochester

Join Kim Turner for a Yoga for the Meridians workshop to learn about finding your joy in this summer season. Nurture a calm heart in this season of play to open to deeper connections with those around you. 

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, including:

• Yin & Yang Theory
• The Five Elements
• Meridians and Key Acupressure Points associated with Summer
• A Yoga Practice focusing on the Summer Meridians that incorporates Breath, Flow, Yin, Acupressure and Meditation

Enjoy A Heart Warming Practice To Lift Up Your Spirit! 

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

Friday, June 30

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

Saturday, July 22

12:00-6:00PM

$125 per person

Location: Rochester

Most of us feel something is missing in our lives at one time or another. Either that, or we simply do not feel we are truly in our lives. In Shamanism, the overwhelming focus, then, turns to soul loss.  When we undergo trauma, major trauma or minor trauma, our soul can split and part of us can leave.  We experience this as a loss of energy and power, with all its attending manifestations: depression, addiction, feelings of isolation and aloneness, general lack of energy and enthusiasm, and/or the resulting physical manifestations of a variety of autoimmune disorders.  

In indigenous societies, the Shaman is then tasked with journeying into the spirit world to retrieve those lost soul pieces. In this one-day intensive workshop, Shaman Joe performs a soul retrieval while also teaching you how to do this work for yourself. 

You will learn:  

• How to retrieve those lost soul pieces
• Once realized and retrieved, how to nurture them and keep them to bring us back fully into our lives
• How to help make us whole again so that we may move forward in loving harmony

Join us for a sacred ceremony where we will walk together to reclaim our lost soul fragments, supporting each other to embody our originality and call back our power, allowing ourselves to be truly seen and held in who we are. Heal your soul and life takes on new meaning. Connecting on a soul level is part of the miracle of our Earthwalk.

 

Space is very limited to allow both group and one-on-one attention to perform, process and heal as part of the personal soul retrieval work each participant will experience.

Saturday, August 5

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!

Friday, August 18

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

Pranayama means long breathing. It is the ancient science of breath from the Yoga tradition and is used to improve health and wellbeing, calm turbulent mental and emotional states and delve into deeper connection with ourselves and the field of our spiritual support.  It is the bridge between Yoga postures and Meditation.

In this workshop we will explore three pranayama techniques: Ujjayi, Viloma Ujjayi, and Anuloma Ujjayi.  These techniques help the breath become longer and more subtle and promote mental, energetic, and emotional balance.  We will also practice dynamic asanas (postures) to support the seated pranayama practices, spending about half the time in each.  Bring your yoga mat and chairs and cushions will be provided.

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



Friday, September 15

7:30PM-9:00PM

$30 per person ($35 door)

Location: Rochester

Learn safe and effective ways to stretch and strengthen the musculature of the hips, pelvis, and sacroiliac joints. We will use adapted Yoga postures and breathing practices to release tension, improve mobility and balance musculature asymmetry. 

The evening will conclude with a guided relaxation and breath meditation. 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.  

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

Tracy has been practicing Yoga (which includes asana, pranayama and meditation) for over 30 years. She holds the highest certifications as a Yoga instructor and internationally certified yoga therapist (ERYT 500, C-IAYT). She provides individual Yoga Therapy sessions at UpDog Yoga, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses. 

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

8:45-9:45AM Weekly Thursdays In Rochester

7:30-8:30PM Weekly Thursdays In Sterling Hgts

Regular Class Rates Apply:

• FREE to all Monthly Unlimited members
• Use your Class Packs
• $20 Single Class drop-in Roch; $17 Single Class drop-in Sterling Hgts.

Location: Rochester & Sterling Hgts.

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. Bring a yoga mat (or use one of ours) and wear comfortable warm clothing. Beginners are always welcome and you can join any of our weekly sessions anytime.

This breathwork class is inspired by various styles of breathwork from the Wim Hof Method and its Tummo style, to the Buteyko method and others, combined with some gentle restorative Yoga and guided meditation. We will focus on varying areas of your body, breath and mind weekly to give you the tools and experience 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 with and gain more control of your body. These techniques will enable you to reduce stress, anxiety, pain and inflammation, improve sleep, confidence and endurance - all simply by breathing in a manner that allows you to use your chest, lungs, brain, and entire 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 part of each weekly session.

Learn to breathe more effectively to harness your true potential. Your body responds to the breathing and your intention in very healthy ways. Unlock blocked areas of your body and release adrenaline - all through the use of your breath! 

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. Jill leads a casual guided meditation using a variety of simple, mindfulness meditation techniques which will vary weekly.  

No meditation experience necessary - Everyone Welcome!

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.

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.

Meditation chairs, 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



Weekly Fridays

11:00-11:45AM

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

FREE to all Monthly Unlimited members!

Location: Rochester

Join Instructor Carole Pompa for a weekly Chair Yoga session to ease into a mindful Yoga practice that can bring increased strength, flexibility and mobility into your life! Carole is a certified E-RYT500 Yoga instructor who has been teaching Chair Yoga for over 5 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 difficulty 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, Carole 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.   

Experienced Yogis who typically practice on a yoga mat may be surprised to find how toning and challenging holding Chair Yoga poses can be, as specific muscle groups are isolated while doing Yoga from a seated position in a chair! 



The mindful, self-care principles you learn in Chair Yoga class can also be easily incorporated in your home or office (or wherever you have a chair) to relieve stress and prevent burnout whenever you need to, no matter where you are. With the amount of time people sit at their desks, in the car, or travel on long flights, Chair Yoga is a convenient way to bring increased circulation and exercise into our daily routines.  

Weekly Saturdays

10:00-11:00AM

• 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.



The UpDog Crystal & Metaphysical Shop houses 600 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, Blocks, Bolsters, Blankets, Sandbags

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–7:00pm



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

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.