Workshops
The Power of Breath —
Learning the Art & Science of Pranayama
Mondays: June 2–23, 2025
6:30-7:45 pm at UpDog Yoga
Pranayama means long breathing. It is the ancient science of breath from the yoga tradition and is used to improve health and wellbeing, calm turbulent mental and emotional states and delve into deeper connection with ourselves and the field of our spiritual support. It is the bridge between yoga postures and meditation.
Classes meet weekly on Mondays 6:30-7:45 pm for 4 weeks: : 6/2, 6/9, 6/16, 6/23. All classes include simple movements suitable for all. Bring your Yoga mat. Additional seating and props will be provided for use.
Week 1: An overview of techniques and practices – and trying them out
Weeks 2-4: Delving deeper into one approach within the context of an integrated practice (with yoga postures) to unlock the power of these techniques
Week 2: The four parts of the breath and how it effects our physiology and moods
Week 3: Alternate nostril techniques to help the breath become more subtle and promote mental, energetic and emotional balance
Week 4: Segmented inhalations to help us feel more vibrant and energized, and improving posture in the upper body, and segmented exhalations to help us feel more calm and grounded, while also promoting stability in the lower body
Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
Tracy has been practicing yoga (postures, pranayama and meditation) for over 30 years. She holds the highest certifications as a yoga instructor and internationally certified yoga therapist (ERYT 500, C-IAYT). She provides individual yoga therapy sessions at UpDog, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses.
$120 per person (includes all 4 weeks, pre-registration required)
Or $35 per person single class drop-in
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
Yoga Therapy for Better Bones
Bone Strengthening for Osteoporosis, Osteopenia and Prevention
Sundays, July 13 – August 17, 2025 (no class 7/27)
12:30–1:30 pm at UpDog Yoga
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 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.
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.
$125 per person (includes all 5 weeks, pre-registration required)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668