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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. 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.

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 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

SUP Paddle Board Yoga On The Lake At Stony Creek Sunday, July 14

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

Three Beginner Level class times to choose from:

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

Cost: $38 per person includes board/paddle (advance payment required; park admission not included). Meet at Stony Creek Eastwood Beach.

Pre-register on Workshops page:

Paddle Board Yoga Registration

Or Call: 248.608.6668

Space is limited to 14 per class, so please pre-register early to ensure a spot.

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Check out the SUP Yoga Video!

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...

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Goat Yoga with UpDog at Westview Orchards & Winery: Wednesday Evenings In July

Join UpDog and Westview Orchards & Winery for our 2024 Summer Season of Goat Yoga - see what all the fun is about. Guaranteed to make you smile and laugh out loud, Goat Yoga is Yoga Therapy!

  • Wednesday Evenings In July at 6:30PM: July 10, 17, 24, 31

Pre-register online with Westview to reserve your spot. Space is limited:

Goat Yoga Registration

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, relax in the Westview Winery and enjoy a glass of wine, hard cider, regular cider and donuts (one complimentary beverage 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 early for check-in. Gates open 6PM; Check-In 6:30PM; Yoga Class 7:00-8:00PM. Yoga class is one hour followed by photo opportunities with the goats and Westview Winery adult beverage.

$48 per person (includes one complimentary glass of wine from the Westview Winery and donut)

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:

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Outdoor Basic Yoga At Rochester Municipal Park Monday, July 15 At 6:30PM

Pre-register on Workshops page:

Outdoor Yoga In Park Registration

Or Call: 248.608.6668

Join UpDog Yoga at Rochester Municipal Park Monday, July 15 for a Basic Yoga Class in the fresh outdoors! This 60-minute class at 6:30-7:30PM 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!

Cost: $10 per person advance registration ($15 cash at door)

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


RYT200 Fall 2024 Yoga Teacher Training: Enroll Now To Save Up To $300 On Tuition & Start Free Yoga Classes Today!

Fall 2024 Yoga Teacher Training begins October 6, 2024 - January 5, 2025. 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 24 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 payment plans are available:

- Save $100 off tuition with $200 deposit prior to August 1, 2024

- Additional $200 discount available with full tuition payment prior to September 1, 2024

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



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.