Sterling Hgts. Class Schedule
Click a date on the calendar below to view daily/weekly class schedule. Use the "filter" in upper right corner to narrow your search for specific classes, times or instructors.
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 below schedule. Optionally, you can also download the free MindBody App to your mobile device:
Online pre-registration is optional. 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.
If you're new to UpDog, don't already have an existing UpDog class package, or your package has expired, please visit the Pricing page to view all available options:
Download a copy of our weekly Schedule of In-Studio Yoga Classes for Sterling Hgts. by clicking on the PDF documents below:
Visit Pricing page for "5 Yoga Classes For $15" details:
Purchase anytime November 1st thru December 10th online or in-studio. Note deeper discount for in-studio cash or check payment.
Option 1:
12-Months Unlimited Yoga Pass - attend as many In-Studio Sterling Hgts. classes as you like, all year long!*
Save 40% off $1,200 regular price - Your Price: $720 with cash or check payable in-studio (12 mos. Unlimited Yoga for only $60 per month). MUST PURCHASE IN-STUDIO WITH CASH OR CHECK.
- OR -
Save 25% off $1,200 regular price - Your Price: $900 with credit card payable online or in-studio (12 mos. Unlimited Yoga for only $75 per month)
Buy Starting Nov 1st: 12-Months Unlimited Yoga Pass SH $900 - Save 25%!
Option 2:
6-Months Unlimited Yoga - attend as many In-Studio Sterling Hgts. classes as you like for 6 months!*
Save 30% off $700 regular price - Your Price: $490 with cash or check payable in-studio (6 mos. Unlimited Yoga for only $82 per month). MUST PURCHASE IN-STUDIO WITH CASH OR CHECK.
- OR -
Save 25% off $700 regular price - Your Price: $525 with credit card payable online or in-studio (6 mos. Unlimited Yoga for only $88 per month)
Buy Starting Nov 1st: 6-Months Unlimited Yoga Pass SH $525- Save 25%!
Visit our Pricing page for more details:
* Purchase online or in-studio between Nov. 1-Dec. 10, 2025 only. Activates on date of purchase or upon expiration of your existing Unlimited package (must activate no later than Dec. 31, 2025). Unlimited passes are valid for all in-person, in-studio classes on the regular class schedule only (does not include workshops or special events). Unlimited Yoga Passes must be purchased separately for either Rochester or Sterling Hgts. locations and do not transfer. Cannot be combined with any other offers or discounts.
Two New Weekly Yoga Classes At UpDog Yoga Sterling Hgts! Yin Yoga Begins Wednesday, December 3rd and Basic Yoga Friday, December 5 @ 10:15AM
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.
Beginners Intro To Yoga Workshop Series In Rochester: Four Weekly Monday Evening Sessions, January 12-February 2 @ 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 $125 per person for all 4 weeks: Mondays 1/12, 1/19, 1/26, 2/3. Visit Workshops page for details and to register, or call 248.608.6668:
Yoga Therapy For Better Bones Classroom Series In Rochester: Five Weekly Wednesdays, January 14-February 11 @ 1:30-2:30PM
Bone Strengthening For Osteoporosis, Osteopenia & Prevention 5-Week Series Weekly On Wednesdays, January 14 - February 11, presented by Certified Yoga Therapist Tracy Flynn (C-IAYT)
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 20 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, presented weekly on Wednesdays as a 5-week series, 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 poseand make sure each person is approaching the practice to their best advantage. To this end, class size will be limited.
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 (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.
Only $125 per person for all 5 weeks: : 1/14, 1/21, 1/28, 2/4, 2/11. Visit Workshops page for details and to register, or call 248-608-6668:
Individual Private Yoga Therapy - Now More Than Ever Is The Time For Self Care!
Individualized Private Yoga Therapy are one-on-one Yoga sessions with Tracy Flynn, Internationally Certified Yoga Therapist (C-IAYT) & Advanced Yoga Teacher (E-RYT 500). These sessions are tailored to your individualized interests, physical needs or limitations to address health concerns that are unique to you. 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! 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.
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.
Visit the Yoga Therapy page for more details, or contact Tracy Flynn direct to discuss your in-person or online needs and to find out if Yoga Therapy is right for you:
Call: 248-334-7381
Email: tracyflynn@hotmail.com
