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UpDog Mission

To provide unparalleled levels of Yoga instruction and stress reduction in a calm, peaceful, safe and beautiful environment.


See below for our Schedule of Classes. Note location of each class for either Rochester ("UpDog Yoga") or Sterling Heights ("UpDog Yoga Sterling"). Click on the filter icon to narrow or expand your view by day/week/location.

To view complete Descriptions of Class Types and Schedule by individual studio location, go to the "Classes" menu bar at very top left of this page or click below:

Rochester Class Schedule

Sterling Hgts. Class Schedule

Class Descriptions

Save time by pre-registering online for any classes you'd like to attend by clicking the "Sign-Up" button next to a class in the below schedule. Optionally, you can also download the free MindBody App to your mobile device (click MindBody button below).

Online pre-registration ensures a spot and is required for all ONLINE Live Stream classes. Walk-ins for in-person, in-studio classes are always welcome on a first come, first serve basis after giving first priority to pre-registered clients.

For those who wish to practice at home, check out our "UpDog Yoga From Home" Online Live Stream classes and Facebook Video library of 270 pre-recorded classes . See below for ONLINE schedules and details:

Rochester Online Live Stream

Video Library of Classes

We offer several Outdoor Yoga classes seasonally throughout the year including Yoga In The Park, Paddle Board Yoga, Goat Yoga and more! Check out the Outdoor Yoga page for details:

Outdoor Yoga & Events

We also offer a variety of Yoga, Health & Wellness and Spiritual Workshops monthly. You can stay updated and view them all by clicking the Workshops page.

Should you have any additional questions or needs, please let us know: info@updogyoga.com 248-608-6668

Download a copy of our weekly Schedule of Yoga Classes for either Rochester or Sterling Hgts. by clicking on the PDF documents below. Package pricing for In-Studio and/or Online Live Stream classes is also listed in attached, or please visit the Pricing page:

Rochester Pricing

Sterling Hgts. Pricing

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Visit Pricing page for "5 Yoga Classes For $15" details:

Pricing Rochester

Pricing Sterling Hgts


RYT200 Fall 2023 Yoga Teacher Training: Enroll Now To Save On Tuition & Start Free Yoga Classes Today!

Start planning ahead for Fall 2023 Yoga Teacher Training, which begins October 1, 2023- January 14, 2024. The UpDog School For Yoga in Downtown Rochester can help you begin an open-hearted journey to becoming a Yoga Instructor as you learn how to share what you love with others – it’s the best thing you’ll ever do!

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.

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!

Our $2,900 price makes UpDog’s training remarkably affordable and and you can save with full payment discount in advance:

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

Call or email Jill: 248.608.6668


UpDog Workshops & Classroom Series

In addition to our regular schedule of Yoga classes, we offer a variety of specialized Workshops of varying topics and themes each month - all of which are designed to either grow your Yoga or meditation practice, promote health and wellness, or enhance personal and spiritual development.

Also join our talented UpDog teachers for our "Intro To Yoga" signature classroom series which is suitable for beginners or anyone who would like to deepen their knowledge of Yoga.

See Workshops page for upcoming events and details


Click To View Our Monthly Newsletter

Current Special Savings Offers, Workshops, Events and more...

Beginners Intro To Yoga Workshop Series In Rochester: Four Mondays, October 2-23 @ 6:30-7:30PM

Learn the Basics of Breath, Posture & Awareness! 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.

Only $99 per person for all 4 weeks: 10/2, 10/9, 10/16, 10/23. Visit Workshops page for details and to register, or call 248.608.6668:


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Yoga Therapy For Low Back Pain Classroom Series In Rochester: 12 Weekly Wednesday Afternoons January 10-March 27 @ 1:30-2:30PM

Join Certified Yoga Therapist Tracy Flynn (C-IAYT) 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.)

$299 per person for all 12 weeks: 1/10, 1/17, 1/24, 1/31, 2/7, 2/14, 2/21, 2/28, 3/6, 3/13, 3/20, 3/27. Visit Workshops page for details and to register, or call 248-608-6668:


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Guided Meditation & Breathing with Dr. Brian McCarroll Weekly On Tuesdays at 6:30PM in Rochester (In-Studio or Online). Weekly Thursdays at 7:30PM in Sterling Hgts.(In-Studio)

RELAX & BREATHE FREE! This class is for anyone looking to learn and/or expand their knowledge of meditation and proper breathing technique in daily life. No prior meditation 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 guided meditation 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. 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 relax and breathe more effectively to harness your true potential. Unlock blocked areas of your body and release adrenaline - all through the use of meditation and your breath!

Pre-register for any In-Studio or Online classes on below Schedule, or walk-ins always welcome.

Rochester Class Schedule

Rochester ONLINE Class Schedule

Sterling Hgts. Class Schedule

Dr. Brian McCarroll is a doctor of physical therapy (DPT) from Duke Medical School, who is passionate about helping people use their own bodies to reduce pain, stress, anxiety, regulate immune function and fight pain, especially chronic pain and disease. He is a certified Yoga Nidra, Tummo,Buteyko and Wim Hof Method Instructor. He has worked to highlight, combine, identify and create an environment of learning and experience.


Guided Meditation Weekly On Wednesdays At 7PM In Rochester. Attend In-Studio or Online

Join us for a relaxing, evening meditation in Rochester as we gather as a group to create balance at the mid-point of each week. Jill will lead a casual guided meditation using a variety of simple, mindfulness meditation techniques which will vary weekly. Everyone Welcome!

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.

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.

Pre-register for any In-Studio or Online Wednesday class on below Schedules, or walk-ins are always welcome.

Rochester Class Schedule

Rochester ONLINE Class Schedule

Only $5 drop-in to attend one of our weekly Guided Meditation sessions In-Studio. Guided Meditation classes are always FREE to Unlimited Pass members, or can be counted as a single class for class-pack holders:

Purchase Guided Meditation Single Class

Call 248-608-6668

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Kid's Yoga Weekly On Saturdays At 10AM In Rochester

Appropriate for boys and girls of all ages 4 and up. No prior Yoga experience required. Class will include 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!

  • Kids Single Class: $15
  • Kids 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.

Purchase Kid's Yoga Single Class

Purchase Kid's Yoga 5-Class Pack

Pre-register for any weekly Saturday Kids Yoga classes on below Schedule, or walk-ins always welcome: Rochester Class Schedule

Call: 248-608-6668

* 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.

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Chair Yoga Weekly On Fridays At 11AM In Rochester. Attend In-Studio or Online

Join Instructor Carole Pompa In-Studio Rochester or Online 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. No Prior Yoga Experience Necessary - Everyone Welcome!

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. Even 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 - all while doing Yoga from a seated position in a chair!

Pre-register for any In-Studio or Online Friday Chair Yoga classes, or walk-ins always welcome:

Rochester Class Schedule

Rochester ONLINE Class Schedule

Only $5 drop-in to attend one of our weekly Chair Yoga sessions In-Studio. Chair Yoga classes are always FREE to Unlimited Pass members, or can be counted as a single class for class-pack holders:

Purchase Chair Yoga Single Class

Call 248-608-6668

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UpDog Gift Certificates Available Anytime!

Purchase Gift Certificates Online or In-Studio for all of our services at UpDog Rochester or Sterling Hgts. Simply select any dollar amount and your gift recipient can redeem on any items or services they choose:

  • Yoga Classes
  • Private Yoga Therapy
  • Workshops
  • Massage
  • Energy Healing Therapy
  • Sound Healing Therapy
  • Yoga Gear, Merchandise & Accessories

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

To Purchase Printed Gift Certificates In-Studio: Visit us during regular business hours/scheduled class times 7 days a week (cash, check, credit or debit accepted).

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

Don't forget the yogis in your life for holidays and special events, or give someone a head-start to begin their Yoga journey!

Germicidal UVC Sterilaser™ Now At UpDog Studios: Disinfects All Practice Rooms, Floors and Yoga Mats (including yours) In Seconds!

As we are all mindful of maintaining a clean, germ-free space, we want to introduce you to the Sterilaser™ cleaning device we now have at UpDog and will be using between classes on all floors thruout both studio locations.

This unit is now part of our regular cleaning regimen, in addition to our regular dry and wet mop cleaning procedures we do on all practice room floors as well as hallways, lobby and bathroom floors. What is also very cool is that we can also use it to disinfect all of our rental Yoga mats and can even use on your own personal Yoga mat just by running it across your mat before and/or after class!

Sterilaser delivers a massive dose of germicidal ultraviolet (UVC) light to disinfect any large flat surface. When pulled at a normal walking pace, it kills over 99.7% of all pathogens in its path in less than a quarter of a second (as verified by bio-medical testing at Oakland University and other studies. (Click to view OU study results.) It is perfectly safe, super quick, easy to use, and a chemical free (Green Technology) product.

It destroys dangerous germs, bacteria and viruses such as Hepatitis, STAPH (including MRSA), E-Coli, Salmonella, HIV and the Influenza-Viruses. Microorganisms, such as ring worm and dust mites are instantly killed, as is mold and mildew. As a "Green Technology" UVC does not contribute to the development of resistant strains of microorganisms, as do other antimicrobials and antibiotics.

Hospitals have been using germicidal UVC for years. The Sterilaser unit in particular has been around for about 7 years and was concepted and manufactured right here in Rochester, MI out of a need to disinfect wrestling and gymnastics mats and is actively used in schools and gymnasiums nationwide. An UpDog client's husband, who is a former wrestler, emailed me about it when we began evaluating and looking for ways to further improve our cleanliness procedures to combat Coronavirus in early March.

We're pleased to be able to find a way to bring this same germicidal technology into the studio to make it as germ free as possible and to give all a little more peace of mind when practicing. We have two Sterilaser units and will use at both of the UpDog Rochester and Sterling Hgts. locations on a daily basis. According to the manufacturer, we are the first Yoga studio nationwide to utilize the Sterilaser and we are excited to bring this technology to our Yoga community.

See details for all of our Studio Health & Safety Protocols

Take A Virtual Video Tour Of UpDog And Explore Our Beautiful Space!

Visit UpDog Yoga-Sterling Heights!

Take a virtual video tour of UpDog Yoga-Sterling Heights and our 1,000 sq. ft. practice room located at 13911 19-Mile Road with The Float Institute - a zero gravity float & wellness center. NEW STUDENTS: 5 Yoga Classes for only $15!

Check out our Yoga Class schedule:

Sterling Heights Class Schedule

Call: 586.232.9555

Email: info@updogyoga.com

UpDog Yoga Welcomes YOU!

UpDog Voted "Best Yoga Studio In Metro-Detroit" by WDIV Click-On Detroit

Visit our beautiful space, warm Yoga community and gifted instructors to see WHY!

UpDog Yoga Named 2018 MINDBODY Visionary!

This award recognizes businesses in the health and wellness industry who are supporting their communities.