Enrollments for August 28, 2025 - August 27, 2026

Drum Circle & Meditation with Chuck McNabb

Sun Date: Sep 07 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Celebrate the September Full Moon with a powerful, creative drumming and meditation session led by Chuck McNabb, gifted Medium & Spiritual Advisor.
 
The drum circle embraces people of all ages and no prior drumming or meditation experience is necessary.  Drums and rattles of various shapes and sizes will be provided, and feel free to bring your own instruments.
 
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!
 
Cost: $25 per person ($30 door)
Walk-ins welcome space permitting, or pre-register to hold your spot.

Sept. 10 Outdoor Yoga At Rochester Municipal Park with Anna Ellis

Wed Date: Sep 10 2025 From: 6:30 PM - 7:30 PM Location: Updog Yoga Rochester
Outdoor Yoga At Rochester Municipal Park (located directly behind UpDog Studio). Join UpDog Instructor Anna at Rochester Municipal Park for a Basic Yoga Class in the fresh outdoors!
 
This 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.
 
Cost: $15 per person advance pre-registration online ($20 cash at door). 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

Restorative Yoga Workshop with Carole Pompa

Fri Date: Sep 12 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga 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?

 

Restorative Yoga is designed to give you a period of complete mental and physical relaxation. It is built around fewer Yoga poses that you linger in for 5-10 minutes at a time or longer while fully supported with blankets, blocks and bolsters. The goal is to deepen your stretch, clear your mind and sink into your body in a gentle way. Think of this practice as active rest – a moment in time to step away from everyday life. 

 

Staying overly busy and rushing through life can have negative impacts on our health and well being. Restorative Yoga reminds us to slow down, puts our body on pause and opens a beautiful door into a self-care routine, which when practiced regularly can have a positive long-lasting impact.

 

The simple act of “active relaxation” can help move you into deep rest – a state in which there is no movement, no effort, and the brain is quiet. Active relaxation helps access your body’s natural ability to restore itself from stress. Restorative Yoga is a mind-body approach to relaxation that gives us time and space to connect to a deeply peaceful, calm space within, untouched by the weight of obligations and responsibilities.

 

Bring your yoga mat and simply relax as we provide all of the props for a restful, restorative practice.


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


Cost: $35 per person ($40 door)


 
Carole Pompa is an E-RYT500 Yoga instructor of 16 years and certified in Restorative Yoga

Shamanic Soul Retrieval with Joe Pahl

Sat Date: Sep 13 2025 From: 12:00 PM - 6:00 PM Location: Updog Yoga Rochester

 Shaman Joe Pahl Performs A Sacred Shamanic Healing Technique To Restore Balance And Harmony


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 Shaman Joe Pahl 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.

 

Cost: $125 per person

 

Yoga Therapy For Better Bones Workshop Series Sept. with Tracy Flynn

Wed Date: Sep 24 2025 - Oct 22 2025 From: 1:30 PM - 2:30 PM Location: Updog Yoga Rochester

Bone Strengthening For Osteoporosis, Osteopenia And Prevention 5-Week Series Weekly On Wednesdays, September 24-October 22, presented by Certified Yoga Therapist Tracy Flynn (C-IAYT).

 

5-Week Series On Wednesdays: September 24-October 22

 

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 Sundays as a 5-week series, we will learn some facts about bone health, 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 and make sure each person is approaching the practice to their best advantage. To this end, class size will be limited.

 

Class meets weekly on Wednesdays at 1:30-2:30PM: 9/24, 10/1, 10/8, 10/15, 10/22.

 

Cost: $125 per person (includes all 5 weeks, pre-registration required)


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.

Goddess Circle with Marjorie Lacovic

Fri Date: Sep 26 2025 From: 7:00 PM - 9:00 PM Location: Updog Yoga Rochester
Connect To The Goddess Within & 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 Marjorie in a guided meditation as she sends Reiki healing around the circle. You will leave feeling peaceful and empowered!


Marjorie Lacovic is a Reiki Master & Spiritual Intuitive practicing for 10 years.

 

Cost: $30 per person ($35 door)

Soul Sync Hypnotherapy: Fully Activated with Candace Hayden

Fri Date: Oct 03 2025 From: 7:00 PM - 9:00 PM Location: Updog Yoga Rochester
Harness the Power of Hypnotherapy To Embody The Power You've Been Cultivating All Year!

Soul Sync 2025: Fully Activated is a transformational hypnotherapy experience with Dr. Candace Hayden designed to help you embody your power.  This isn't about preparing anymore - it's about embodying it, whether you're deep in your journey or just beginning to rise.  You're done waiting for the next round of clarity.  You are the clarity.  It's go time!

 

Through guided hypnotherapy, reflection, and embodied integration, this experience will help you:

  • Break through internal blocks and claim your presence
  • Align your mindset, energy and actions with your highest vision
  • Activate your next level with clarity, confidence and deep soul intention

You've done the vision work, now it's time to live it out loud.  Soul Sync III invites you to move beyond potential and into presence—fully aligned, fully expressed, and Fully Activated.

 

What to Expect:

  • Hypnotherapy That Moves You: This isn’t just relaxation—it’s activation. Through guided hypnotherapy, you’ll tap into the part of you that’s been waiting to rise. Let go of the noise. Tune in to your truth. Align with the version of you that’s already ready
  • Your Soul Sync Journal: More than just a notebook—it’s a container for your clarity. You’ll receive a beautifully designed journal to map insights, channel breakthroughs, and carry this work beyond the session. This is where your next level begins to write itself
  • Real Talk + Soulful Connection:  This isn’t surface-level sharing. Our Q&A is a space for raw honesty, deep reflection, and divine downloads. Come with questions, leave with perspective—and maybe a few unexpected truths
  • More Soul-Fueled Surprises: Every Soul Sync session includes intentional elements designed to ground, awaken, and elevate your experience. Whether it's scent, sound, or sacred symbolism, expect moments of magic that speak to all your senses

 

This is the version of you the world’s been waiting for. Let’s activate it — Together!

 

Cost: $60 per person ($65 door)

Limited to 20 participants to create a more intimate and personalized experience—reserve your spot today!


Dr. Candace Hayden is a certified hypnotherapist and life/health coach who has been guiding clients through personal growth and transformation for years. Using hypnotherapy and coaching, she empowers individuals to align their intentions, release limiting beliefs, and design lives filled with purpose and fulfillment.

 

Yoga For Fall Meridians with Kim Turner

Fri Date: Oct 10 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Join Kim Turner for a Yoga for the Meridians workshop to support the energetic and physical balance that is essential for vibrant health. Learn about subtle shifts that you can make in your Yoga practice to provide season-specific support this Fall.
 
This 90 minute 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:
  • Brief introduction to Traditional Chinese Medicine concepts to provide context for our practice including Yin & Yang Theory, The Five Elements, Meridians For Fall
  • A Yoga practice focusing on the meridians of Fall that incorporates Yin and Yang asana: supportive Yin restorative postures and Yang standing postures
  • Acupressure: introduction to key points on associated meridians
  • Pranayama breath work

Learn how to utilize your Yoga practice to help you make the shift from the carefree vibe of Summer into the more structured routines of Fall – letting go of what no longer
serves you and opening up to what’s new and next!


Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by atending this workshop

 

Cost:  $30 per person ($35 door) 

 

Kim Turner is an E-RYT500 Yoga instructor and Yoga Medicine® Therapeutic Specialist

Didgeridoo Therapy & Sound Bath with Peter Harper

Sat Date: Oct 11 2025 From: 6:30 PM - 8:00 PM Location: Updog Yoga Rochester
UpDog Welcomes Award-winning Australian Musicians and Sound Healers, Peter D. Harper and Bobbi Llewellyn, for a special workshop to find balance using the ancient Australian Indigenous “Didgeridoo” Wind Instrument (Yidaki/Mako) combined with Sound & Color Therapy, Tarot Card Libra and Conscious Connected Breath Work.

 

Peter and Bobbi will offer Didgeridoo sound/color vibration and vocal intonations combined with ancient wisdom to focus on each participant while exploring the 7 chakras. The didgeridoo sound healing works on each individual with the didgeridoo clearing dark/grey frequencies in any problem areas.

 

A sound bath Didgeridoo Singing Ceremony presentation follows, featuring the Didgeridoo and Peter and Bobbi’s mesmerizing male/female vocal intonations and harmonies, for a powerful and uplifting meditational experience. The Didgeridoo Singing Ceremony has been used for thousands of years to help Indigenous people of Australia find their way across the land as they literally sing manifestation into existence. Everything is frequency, so when we tune into the frequency of the land, we can manifest what we need. The sound can be felt and heard and works on all levels to bring you back to a state of what is natural.

 

The Australian indigenous Message Sticks, Navajo – The Dine'Traditional Drum, Native American “love” Flute, Drone Flute, Crystal Singing Bowls, Harmonica, Tongue Drum and Keyboard Drones are also included in this inspirational and healing sound scape.

 

Cost:  $50 per person ($60 door)


The husband and wife team of Peter and Bobbi have presented their workshops worldwide in the USA, Canada, Australia, Europe and China winning 14 music awards in 4 countries.

Intro to Yoga Series with Kim Turner

Mon Date: Oct 13 2025 - Nov 03 2025 From: 6:30 PM - 7:30 PM Location: Updog Yoga Rochester

4-Week Series On Mondays, October 13-November 3 at 6:30PM


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 in a small group setting - 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.

 

E-RYT500 Instructor Kim will walk you through the essentials to begin or strengthen your yoga experience so you 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
  • Putting It All Together: How to move safely from pose to pose with the use of props, patience, awareness and grace

You will receive one-on-one attention and leave this workshop feeling strong and energized for your next class! 
 
 
Classes meet once per week on Mondays, October 13 - November 3 at 6:30-7:30PM: 10/13, 10/20, 10/27, 11/3.
 

Cost: $125 for all 4 weeks (includes all weekly materials and handouts)

Healing Sound Frequency Workshop & Meditation with Yvonne Clark

Fri Date: Oct 17 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Join Yvonne in a 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 highlight a healthy life practice 
 
Bring a yoga mat and we'll supply the blankets and bolsters to get cozy.

Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
 
Cost:  $30 per person ($35 door)
 
Yvonne is an experienced Vibroacoustic Sound Healer and certified Yoga Therapist (C-IAYT, E-RYT500)

Ashtanga Yoga Explained: Part 1 Standing Postures with Jake Horn

Sat Date: Oct 18 2025 From: 1:30 PM - 3:30 PM Location: Updog Yoga Rochester
Ashtanga is a style of Yoga developed in the 20th century which originated from a system of Hatha Yoga described in the ancient text, the Yoga Korunta. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence.
 
This noble practice is the foundation of many styles of modern Yoga practiced today – a dynamic form of Hatha Yoga with a fixed order of postures, while also rooted in Vinyasa Yoga and its flowing movements and focus on energy and breath.
 
In this Part 1 Ashtanga Standing Series Workshop, Jake overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. We begin with the Ashtanga opening/closing chants in Sanskrit and move through the standing postures portion of the Ashtanga Primary Series, breaking down how to do each pose with proper alignment. Modifications for each pose will be included making Ashtanga accessible for everyone!

You will learn:
  • Ujjayi Pranayama breathing technique
  • Importance of Flow and Gaze
  • Detailed breakdown of Ashtanga standing postures with proper alignment
  • Modifications for poses
  • Exploring the Bandhas energy locks 
 
Because Ashtanga provides specific and structured movements using breath awareness, you’re able to clearly see your improvements and progress over time as you build physical strength, flexibility, balance and stamina. Ashtanga primary sequences start with the kinds of movements and poses that are suited for beginners, while progressing to advanced standing and seated postures with series of locks and binds to continually grow your practice for even the most advanced of yogis.
 
Note: Part 2 Ashtanga Seated Series complement to this Part 1 Standing Series workshop is also being offered on November 15 and everyone is welcome to either/both.
 

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


Cost: $25 per person ($30 door)

 

Meet Your Spirit Guides Workshop with Chuck McNabb

Fri Date: Oct 24 2025 From: 7:00 PM - 9:00 PM Location: Updog Yoga Rochester
Spiritual Intuitive & Advisor, Chuck McNabb, leads a guided meditation and workshop 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.
 
Cost: $30 per person ($35 door)

Reiki Level I Certification Training Workshop with Heather Puzan

Sat Date: Oct 25 2025 From: 12:00 PM - 3:00 PM Location: Updog Yoga Rochester
Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies.
 
Once attuned to Reiki, you can apply this healing practice to yourself and others as well as complement your Yoga practice.  Reiki I is a beginner level class open to all.
 
Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for 17 years.
 
Upon completion of the course you will receive a signed certificate of completion of your Usui Reiki Level I certification.
 
 
Cost:  $225 per person (includes Reiki I attunement and certification and all course materials).
 
If you are already Reiki certified at any level and would like to attend this session as a re-fresh attunement and/or continuing education, you may do so for only $75 by providing a copy of your Reiki certificate at registration.
 
Reiki II & Reiki Master Certification with Heather Also Coming November 22!

Reiki Share with Heather Puzan

Thu Date: Oct 30 2025 From: 6:30 PM - 8:30 PM Location: Updog Yoga Rochester

Reiki Share with Reiki Master & Shaman Heather Puzan - All Levels Welcome!


If you are Reiki certified at any level, or a healing practitioner of any modality, we invite you to join Reiki Master Heather for an all levels Reiki Share at UpDog Yoga Rochester.


Heather leads a guided meditation and circle of sharing and then everyone will have the opportunity to give and receive Reiki in a casual atmosphere of friendship, honor and positive energy. Connect and re-connect with other like-minded healers to share techniques, experiences and give and receive your healing gifts in a supportive and loving environment.


As energy workers and healers, we all need a reset and can greatly benefit from taking the time to receive Reiki healing for ourselves. Collective consciousness is powerful, and when multiple people direct their energies toward one focus, the results can be incredible as we raise the energy and frequency of the entire group. Reap the combined wisdom and skill as you receive healing from healers with different levels of practice, experience and varying modalities.


Reiki Share Benefits:

  • Take some time for yourself and receive a huge boost of healing energy to feel relaxed, renewed and back in balance
  • Learn more about Reiki and other healing modalities, discuss ideas and common interests
  • Spend time with a group people who will support you on your Reiki journey - no matter where you're at!
 
Cost: $15 per person
 
 
Heather Puzan is Reiki Master, Shaman and Pranic Healer who has been practicing energy work for 17 years.

Shamanic Rites Of The Munay-Ki Nov/Dec

A two-part workshop series to receive the 9 Healing Rites of the Munay-Ki Saturday, November 1 and Saturday, December 6. 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. $99 cost includes attendance at both Nov. and Dec. sessions and all workshop materials, including a DVD and a Pi Stone selected especially for you. Pre-register early as space is limited to 8 participants.

Shamanic Rites of Munay-Ki Nov/Dec with Joe Pahl

Sat Date: Nov 01 2025 From: 12:00 PM - 5:00 PM Location: Updog Yoga 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.
 
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 and includes all workshop materials, including a DVD and a Pi Stone selected especially for you.
 
Cost: $99 per person (includes both Nov/Dec sessions)

Shamanic Rites of Munay-Ki Nov/Dec with Joe Pahl

Sat Date: Dec 06 2025 From: 12:00 PM - 5:00 PM Location: Updog Yoga 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.
 
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 and includes all workshop materials, including a DVD and a Pi Stone selected especially for you.
 
Cost: $99 per person (includes both Nov/Dec sessions)

Puppy Love Basic Yoga with Jill Rocker

Sat Date: Nov 01 2025 From: 1:30 PM - 2:30 PM Location: Updog Yoga Rochester
 
Leader Dogs for the Blind & UpDog Yoga Present:
Puppy Love Basic Yoga at UpDog!
All Proceeds Donated To Leader Dogs for the Blind
 
Future Leader Dog puppies will be at UpDog studio to greet you with wagging tails for a special Basic Yoga Class! Leader Dog handlers accompanied by their dogs will be joining us in the practice room during class. The puppies will interact throughout class and during savasana 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.
 
Bring a Yoga mat or rent one of ours for $4.
 
Cost: $25 per person ($30 at door)
All proceeds donated to Leader Dogs for the Blind

Chakra Balancing and Energy Healing Workshop with Jill Rocker

Fri Date: Nov 07 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Learn To Open & Balance The Seven Chakra Energy Centers In Our Bodies
- Release & Heal What No Longer Serves You!
 
Chakras are our internal power centers that move energy in and out of our bodies.  Each of our 7 chakras running along the spine, from the tailbone to the crown of the head, plays a role in creating balance in our bodies which shapes and effects our overall physical, emotional and spiritual well being.
 
This workshop, led by Reiki Masters, Marjorie Lacovic and Jill Rocker, will create a space to heal and release on spiritual, emotional and physical levels by providing education and awareness of the chakras combined with guided meditation and chanting to open each energy center. You will learn how to use a pendulum to see which chakras in your body are open or closed.
 
Marjorie and Jill will set a sacred space and perform Reiki energy healing, intuitive insight and guidance to assist you in releasing and healing. You will learn how to set your intentions to maintain this balance.
 
Marjorie is a Reiki Master and Spiritual Intuitive.  Jill Is a Reiki Master, Full Mesa Shaman and E-RYT200 Yoga Instructor
 
Yoga Instructors:  Earn Yoga Alliance Continuing Education Credits by attending this workshop.
 
Cost: $55 per person ($60 door)
Pre-register online as space is limited.
 

RestoraYin with Jill Rocker

Fri Date: Nov 14 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga 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’s 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.

Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
 
Cost: $40 per person ($45 door)
 
Pre-register early to reserve your spot as this popular workshop fills up fast and space is limited to allow ample massage time for all attendees!

Ashtanga Yoga Explained: Part 2 Seated Postures with Jake Horn

Sat Date: Nov 15 2025 From: 1:30 PM - 3:30 PM Location: Updog Yoga Rochester
Ashtanga is a style of Yoga developed in the 20th century which originated from a system of Hatha Yoga described in the ancient text, the Yoga Korunta. Ashtanga centers on a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence.
 
This noble practice is the foundation of many styles of modern Yoga practiced today – a dynamic form of Hatha Yoga with a fixed order of postures, while also rooted in Vinyasa Yoga and its flowing movements and focus on energy and breath.
 
In this Part 2 Ashtanga Seated Series Workshop, Jake overviews roots of the Ashtanga heritage to modern Yoga explaining the differences between Ashtanga and Ashtanga Mysore and the various series of the practice including Primary and Short Form. We begin with the Ashtanga opening/closing chants in Sanskrit, a short Sun Salutations A & B warm-up and then focus primarily on the seated postures portion of the Ashtanga Primary Series, breaking down how to do each pose and variations. Modifications for each pose will be included making Ashtanga accessible for everyone!

You will learn:

  • Ujjayi Pranayama breathing technique
  • Detailed breakdown of Ashtanga seated postures with binds, variations and proper alignment
  • Modifications for poses

 

Because Ashtanga provides specific and structured movements using breath awareness, you’re able to clearly see your improvements and progress over time as you build physical strength, flexibility, balance and stamina. Ashtanga primary sequences start with the kinds of movements and poses that are suited for beginners, while progressing to advanced standing and seated postures with series of locks and binds to continually grow your practice for even the most advanced of yogis.

 

Note: Part 1 Ashtanga Standing Series complement to this Part 2 Seated Series workshop is also being offered on October 18, however, it is not necessary to attend Part 1 in order to attend Part 2 – everyone is welcome to either/both.

 

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


Cost: $25 per person ($30 door)

Intro To Inversions And Arm Balancing Workshop with Tina Pautz

Fri Date: Nov 21 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Always Wanted To Try That Hand Stand or Head Stand, But Not Quite Sure How To Get There…And Stay There?

 

Instructor Tina Pautz will help you lose any aversion to inversions with this hands-on workshop designed to teach you how to move into various inverted Yoga postures safely.

 

Tina will guide you through the basics of proper set-up, technique and alignment for a series of arm balancing and inverted postures, and she’ll work with you to help you get into position.

 

We’ll start with some “warm-up” asana to prepare the upper body (shoulders and arms) for these challenging, fun postures, then workshop numerous tips and techniques designed to help you float – from downdog to head stand to hand stand, to crow to side crane and more!

 

This is a great opportunity to learn something new to expand and explore your Yoga practice with the safety of a spotter. Plus inverted postures are wonderful for your heart health.

 

No prior experience is necessary, however, a strong desire to learn and practice seeing the world “upside down” is a definite plus! 

 

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


Space is limited to ensure one-on-one assistance for each participant, so be sure to sign-up today.

Cost: $30 per person ($35 door)

 


Reiki Level II/Reiki Master Certification Training Workshop with Heather Puzan

Sat Date: Nov 22 2025 From: 12:00 PM - 5:00 PM Location: Updog Yoga Rochester
Reiki is an ancient Japanese healing modality for the mind and body - a practice of channeling universal life energy with healing light and love. Activating healing energy involves opening and tuning the heart, third eye, and crown chakras to higher frequencies. Once attuned to Reiki, you can apply this healing practice to yourself and others, as well as complement your Yoga practice and other healing modalities.
 
Reiki Master Heather Puzan will guide you in meditations connecting to higher light vibrations, provide initiation through Usui Reiki lineage, and teach guidelines and techniques for a healing energy practice. You will learn application and hands-on practice of symbols at the advanced Reiki II and Master levels, chakra balancing and working with natural healing energy. Heather is also a Personal Trainer, Pranic Healer and Shaman who has been practicing energy work for 17 years.
 
Receive Combined Reiki II & Reiki Master Certification In One Complete Session! Upon completion of the course you will receive a signed certificate of completion of your Usui Reiki Level II and Reiki Master certifications. 


Please note that you must already be prior certified at Reiki Level I to attend this Reiki II/Master certification.

 

Cost: $400 per person (includes Reiki I attunement and certification and all course materials).  Save $50 if you already attended a Reiki I certification with Heather at UpDog Yoga.  Space is limited and pre-registration required.

 

If you are already Reiki II certified and would like to attend this session as continuing education and to receive your Master certification, you may do so for only $300 by providing a copy of your Reiki II certificate at registration.

 

Yin Myofascial Release Workshop with Kim Turner

Fri Date: Dec 05 2025 From: 7:30 PM - 9:00 PM Location: Updog Yoga Rochester
Yin With Props For Myofascial Release:  Target Key Areas For Deep Tissue Release
 
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 Instructors: Earn Yoga Alliance Continuing Education Credits by atending this workshop
 
 
Cost:  $30 per person ($35 door)
  

Kim Turner is an E-RYT500 Yoga instructor and Yoga Medicine® Therapeutic Specialist

Thai Yoga Massage Techniques Training Workshop with Tina Pautz

Sat Date: Dec 13 2025 From: 1:30 PM - 3:30 PM Location: Updog Yoga Rochester
Thai Yoga Massage Therapists, Tina and Bob provide an introduction to basic techniques of the healing art of Thai Yoga Massage (TYM). TYM is an ancient healing therapy combining assisted yoga postures and touch technique to promote deep relaxation, improve circulation, boost the immune system, and balance body energy to facilitate mind-body integration and enhance one's sense of alignment, posture and health.
 
This one-day workshop is suitable for Yoga Practitioners, Yoga Instructors or ANYONE interested in learning a dynamic form of bodywork to integrate into your professional or personal practice. You will learn a sequence of assisted yoga poses, stress relieving stretches, rhythmic deep tissue massage, acupressure, and the art of giving and receiving through metta. 
 
TYM is often referred to as “lazy man’s Yoga” because the practitioner gently maneuvers and supports the client’s body at all times into a sequence of restorative postures while applying therapeutic touch with Metta (loving kindness). These techniques can help relieve the body of years of tension and stress by opening tight joints, lengthening muscles and providing a deep sense of well-being.
 
Bring your Yoga mat and props will be provided for use during the workshop.
 
Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
 
Cost: $65 per person ($70 door)
Pre-register as space is limited.

Yoga Nidra Meditative Therapy with Yvonne Clark

Fri Date: Dec 19 2025 From: 7:30 PM - 8:45 PM Location: Updog Yoga Rochester
Yoga Nidra Meditative Therapy with Yvonne Clark

Yoga Nidra, or Yogic sleep as it is commonly known, is a state of being between sleep and consciousness that's conducive to deep emotional and physical healing, rewiring your brain, and self-exploration. It is both deeply restorative and an immensely powerful meditation technique that is one of the easiest Yoga practices to develop and maintain.
 
One hour of Yoga Nidra promotes deep physical, emotional and mental rest and relaxation, leaving you with a sense of wholeness, that is as restful as several hours of sleep.
 
Yoga Nidra is a practice that’s easy to follow and everyone of all ages can do. Bing your Yoga mat and set-up a cozy spot with a blanket, pillow and cushions or bolsters from our practice room (or bring your own props), lay down on the floor in savasana (corpse pose), and follow Yvonne’s voice as she guides you.
 
The art of self-care is approached from a therapeutic standpoint, creating a restorative environment for the mind, releasing anxiety and actually nourishing and rejuvenating the individual. The stages of body scan and breath awareness calm the nervous system, leading to less stress and better health.
 
Yoga instructors: Earn Yoga Alliance Continuing Eduction Credits by attending this workshop.
 
Cost: $30 per person ($35 door)
 
Yvonne is a Certified Yoga Therapist (C-IAYT, E-RYT500) and Yoga Alliance Continuing Education Provider (YACEP)