June 2024 Newsletter

FREE Yoga Classes!

Saturday Sunday, June 8-9

in Rochester

Our UpDog graduating class of Spring 2024 Yoga Teacher Trainees will be teaching their final graduation classes in Rochester Saturday-Sunday, June 8-9. EVERYONE is invited to attend for FREE. Bring your family and friends and show the love for our newest Yoga instructors. 

All classes are completely FREE to all and walk-ins are welcome. 

View/Pre-Register For Free Classes
Download Free Classes Flyer - Save The Date

* 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 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, 2024 regardless of date sold.

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

Buy 3-Mos. Unlimited Summer Pass Rochester $340 ($113 per month, Save $60)
Buy 3-Mos. Unlimited Summer Pass Sterling Hgts. $259 ($86 per month, Save $36)

* Valid for all In-Studio Yoga classes on the regular class schedule June 1 - September 1, 2024 (does not include Online Live Stream classes, Facebook Video Library, Workshops or Special Events). Activates June 1 and expires September 1, 2024 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. 

Visit Rochester Pricing For Details
Visit Sterling Hgts. Pricing For Details
Download "5 Yoga Classes For $15" Flyer


Puppy Love Yoga In-Studio

Saturday, June 1 in Rochester

Leader Dogs for the Blind & UpDog Yoga Present:

Puppy Love Basic Yoga at UpDog

All Proceeds Donated To Leader Dogs for the Blind

Download Flyer

Saturday, June 1


$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!

UpDog Yoga & Leader Dogs for the Blind "Puppy Love Yoga" Video

Outdoor Yoga

(note outdoor location for each event)

Summer Season Of Outdoor Yoga!

  • Yoga In The Park at Rochester Municipal Park (May-Sept)
  • Goat Yoga at Westview Orchards (May-July)
  • Paddle Board Yoga at Stony Creek Metropark (June-Aug)
  • Sunflower Yoga and more coming later this Summer 

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

Goat Yoga At Westview Orchards & Winery

Wednesday Evenings May-July At Westview Orchards

Join UpDog and Westview Orchards & Winery for our Summer 2024 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!

Pre-Register At Westview Website
Download Flyer

Goat Yoga Wednesday Evenings May-July: 

  • May 29
  • June 5, 12, 19, 26
  • July 10, 17, 24, 31

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

$48 per person (includes complimentary glass of Wine and Donut 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

Check Out The Goat Yoga Video!

Stand-Up Paddle Board Yoga

Sunday, June 23 At Stony Creek Eastwood Beach

Summer Time, Fun Time On The Lake At Stony Creek!

Download Flyer

Sunday, June 25

Three Class Times To Choose From: 

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

$38 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, space limited to 14 participants per class.

Check Out The SUP Yoga Video

Outdoor Yoga In The Park

Monday, June 10 & Wednesday, June 26

At Rochester Municipal Park

Pre-Register For June 10 Park Yoga
Pre-Register For June 26 Park Yoga
Download June 10 Flyer
Download June 26 Flyer
  • Monday, June 10
  • Wednesday, June 26


$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

Yoga Teacher Training

Fall RYT200 Yoga Teacher Training

Become A Certified Yoga Instructor This Fall

Learn To Teach The Change You Wish To See In The World!

Click Here For Details!
Submit RYT200 Inquiry
Visit Teacher Training On Our Website
Download Fall RYT200 Training Flyer
Download Fall  RYT200 Enrollment App

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


Fall 2024 Yoga Teacher Training begins October 6th and takes place once per week on Sundays, October 6, 2024 -January 5, 2025.

Enroll Now To Save Up To $300 Off Tuition And Receive FREE Unlimited Yoga Classes, From The Day You Sign-Up Thru January 2025!


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 24 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:

  • Save $100 off tuition with $200 deposit prior to August 1, 2024
  • Save $200 with full tuition payment by September 1, 2024
  • Payment plans available

 INCLUDED with your tuition:

  • FREE Unlimited Yoga Classes at both 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:



Submit RYT200 Inquiry
Click For All The Details!

Yoga Classroom Series

Yoga Therapy For Better Bones

5-Week Series on Sunday Afternoons 

August 11 - September 15 in Rochester

Bone Strengthening For Osteoporosis, Osteopenia & Prevention with Certified Yoga Therapist Tracy Flynn (C-IAYT)

Download Flyer

5-Week Series on Sundays: 8/11,8/18, 8/25, 9/8, 9/15 (note no class on 9/1)


$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.

Class size will be limited to make sure each person is approaching the practice to their best advantage.

Classes meet weekly on Sundays 12:30-1:30PM for 5 weeks: 8/11, 8/18, 8/25, 9/8, 9/15 (note no class on 9/1). 

Tracy Tracy holds the highest certifications as a Yoga instructor and Internationally Certified Yoga Therapist (ERYT 500, C-IAYT). In

addition to practicing individual Yoga Therapy at UpDog, she was on staff at the Institute of Neuromuscular Medicine for 3 years. 


(note UpDog Rochester or Sterling Hgts. location)

Full Moon Drum Circle & Meditation

Tuesday, May 21 in Rochester

Download Flyer

Tuesday, May 21


$20 per person ($25 door)

Location: Rochester

Celebrate the May Full Moon with a powerful, creative drumming and meditation session led by Chuck McNabb, gifted Medium. 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.

Yin With Props For Myofascial Release

Friday, May 31 in Rochester

Download Flyer

Friday, May 31


$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

Yoga Therapy For The Hips

Friday, June 7 in Rochester

with Certified Yoga Therapist Tracy Flynn (C-IAYT)

Download Flyer

Friday, June 7


$35 per person ($40 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 holds the highest certifications as a Yoga instructor and Internationally Certified Yoga Therapist (ERYT 500, 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 For The Summer Meridians

Friday, June 14 in Rochester

Learn How To Use Your Yoga Practice For The Changing Seasons

Download Flyer

Friday, June 14


$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

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

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

Twin Hearts Meditation & Pranic Healing

Friday, June 14 in Rochester

Presented by Pranic Healer Saurabh Somalya

Download Flyer

Friday, June 14


$30 per person ($35 door)

Location: Rochester

UpDog Welcomes Pranic Healer Saurabh Somalya For A Simple, Easy to Follow Guided Meditation On Twin Hearts  

‘Twin hearts' refers to the two Heart and Crown energy centers, or chakras, that are activated during the meditation. This meditation is designed to achieve a state of deep inner stillness, peace and illumination while blessing the entire earth with harmony and loving-kindness.

Meditation on Twin Hearts is a meditation technique developed by Master Choa Kok Sui, a spiritual teacher and founder of the modern Pranic Healing movement.

Following the meditation, the team will perform a non-touch Pranic Healing session on all attendees. The underlying philosophy of Pranic Healing is that the body has the natural ability to heal itself, and by removing energy blockages and imbalances, the healing process can be accelerated. 

Saurabh Somalya is certified Pranic Healer with Pranic Healing Michigan and has been teaching Meditation for 12 years 


Friday, June 21 in Rochester

Bliss Out With Massages A Reiki In Yin Poses!

Download Flyer

Friday, June 21


$35 per person ($40 door)

Location: Rochester

Restorative Yin Yoga poses, Massage, and Reiki Energy Healing combine for UpDog’s amazing RestoraYin© Yoga Experience. Much copied, but never duplicated, there’s no bliss like UpDog RestoraYin bliss!


This revitalizing form of bodywork is a wonderful way to relax, restore and renew to promote energy balancing. You’ll enjoy:

  • A full Yin Class with emphasis on restorative postures
  • Massages from a team of certified Massage and Thai Yoga Massage therapists
  • Reiki energy healing therapy

Restorative poses help us learn to relax and rest deeply and completely which benefits all organ systems within the body. Results typically include a deep release of blocked energy in body and mind. These soothing and well-supported poses offer us the opportunity to linger quietly for a few moments and savor the simple sweetness of life, leaving us feeling nourished and well rested.

Pre-register early as space is limited to ensure ample massage time for all participants. 

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

Goddess Circle

Friday, June 28 in Rochester

Goddess Circle.jpg
Download Flyer

Friday, June 28


$30 per person ($35 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!

Shamanic Soul Retrieval

Saturday, June 29 in Rochester

A Sacred Shamanic Healing Technique With Shaman Joe Pahl

Download Flyer

Saturday, June 29


$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.

Shamanic Rites 

Of The Munay-Ki

Saturday, July 13 & August 17 in Rochester

Illuminate Your Spirit And Open Your Heart!

Download Flyer

Two-Part Series: Saturday, July 13 and August 17


$99 per person (includes both July and June 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. 

$99 cost includes attendance at both July 13 and August 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

Crystal Bowls Healing Sound Frequency

Friday, July 19 in Rochester

with Vibroacoustic Sound Healer Yvonne Clark

Download Flyer

Friday, July 19


$30 per person ($35 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 . 

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)

Restorative Yoga

Friday, August 2 in Rochester

Relax & Renew!

Download Flyer

Friday, August 2


$30 per person ($35 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. 

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.

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.  

Carole Pompa is an E-RYT500 Yoga instructor of 14 years and certified in Restorative Yoga.  

Spirit Gallery with Lisa Bousson

Saturday, August 10 in Rochester

Spiritual Medium & Psychic Lisa Bousson

Download Flyer

Saturday, August 10


$30 per person advance registration

Location: Rochester

Join internationally-known Psychic Medium, Lisa Bousson, as she enlightens and inspires, bringing through evidence of your ancestor’s survival. Open your mind to the possibility of an afterlife and receive evidential proof that your spirit loved ones do, indeed, live on and that communication with them is still possible.

A public Spirit Gallery is a great way to watch a live mediumship demonstration where there are sure to be great memories, tears, aha's, and even some laughter. Your loved ones want to talk to you as much as you want to talk to them!

Lisa is a noted psychic medium who has been working in this area for over 30 years and demonstrates for audiences all over the country. She has been successful in gathering details and connecting with people who have passed away confirming they are thriving in the Spiritual dimension while watching over their loved ones here on Earth. 


Weekly Guided Meditation Class

Wednesdays 7:PM In Rochester


No Experience Required - Everyone Welcome!

Download Meditation Flyer

Weekly Wednesdays


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

FREE to all Monthly Unlimited members!

Location: Rochester

Purchase Single Meditation Class $5 

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

Chair Yoga

Weekly Chair Yoga Class

Fridays 11AM In Rochester

No Experience Required - Everyone Welcome!

Download Chair Yoga Flyer

Weekly Fridays


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

FREE to all Monthly Unlimited members!

Location: Rochester

Purchase Single Chair Yoga Class $5 

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.  

Kid's Yoga

Weekly Kids Yoga Class

Saturdays 10AM In Rochester

Kids Yoga2.jpg

Children All Ages 4 and Up Welcome!

Download Flyer

Weekly Saturdays


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

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

Location: Rochester

Purchase Kid's Single Class $15
Purchase Kid's 5-Class Pack $55

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.

Yoga Therapy

Individualized Yoga Therapy 

In-Person or Online By Appt. with Tracy Flynn

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Now More Than Ever Is The Time For Self Care! 

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

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

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

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

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


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

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

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


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

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

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


  • $85 Single Yoga Therapy Session 
  • $320 4-Pack Yoga Therapy Sessions 
  • (4-month expiration)
  • $600 8-Pack Yoga Therapy Sessions 
  • (8-month expiration)

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



About Tracy Flynn

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

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

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

Purchase Single Yoga Therapy Session $85
Purchase 4-Pack Yoga Therapy $320 ($75 per session)
Purchase 8-Pack Yoga Therapy $600 ($75 per session) 
Learn More at our Website
Download Yoga Therapy Flyer


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

Crystal & Metaphysical Shop

Visit Our Crystal & Metaphysical Shop Located Inside UpDog Yoga

Learn More At Our Website

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
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Crystals & Gem Stones

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


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



Variety of crystal and metal Pendulum styles


Tarot & Oracle Cards

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


Candles, Crystal Lamps & Candle Holders

Herbal and Reiki charged candles, Candle Holders and Lamps made of authentic crystal varieties including Selenite and Himalayan Salt Crystal



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

Service Links

UpDog Gift Certificates

Available For Purchase Anytime, Online Or In-Studio


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

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

  • Yoga Classes (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:

Purchase e-Gift Certificates

Save Time, Buy Online Anytime


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

My UpDog Account

Once you've created your account, you can:

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

Space Available For Lease In The Downtown Wellness Union

(adjacent to UpDog Yoga)

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One 125 sq. ft. room is available for lease in the beautiful Downtown Wellness Union, 2nd floor at 210 W. University. 

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


Contact Jill for more information: 



UpDog Website

Create Or Log-In To Your Personal UpDog Account:

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

UpDog Quick Links

View In-Studio Classes:

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

Download In-Studio Class Schedule:

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

View ONLINE Live Stream Classes:

Rochester ONLINE Live Stream Schedule

Download ONLINE Live Stream Schedule:

Download Rochester ONLINE Live Stream Schedule

"UpDog Yoga From Home" Facebook Group:

Facebook Video Library

View Outdoor Yoga Classes & Events:

Outdoor Yoga

Visit Us On Facebook:

UpDog Rochester  Facebook
UpDog Sterling Hgts. Facebook
Facebook            Instagram            Web

UpDog Yoga Rochester

210 W. University Drive 

Rochester, MI 48307

Facebook  Instagram  Web
Rochester:  248-608-6668
Email:  info@updogyoga.com

UpDog Yoga Sterling Hgts.

13911 19-Mile Road

Sterling Heights, MI 48313

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

Best Yoga Studio In Metro-Detroit


Take A Virtual Video Tour Of UpDog

To Explore Our Space And See Why...


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

Take a virtual video tour of UpDog Yoga-Sterling Heights

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