Workshops
Yoga Therapy for Better Bones
Bone Strengthening for Osteoporosis, Osteopenia and Prevention
Wednesdays, January 14 – February 11, 2026
1:30–2:30 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
Yoga Therapy for Upper Back, Neck & Shoulders
Friday, January 16, 2026
7:30–9 pm at UpDog Yoga
There are many causes for stiffness in the upper body with some of the most common being prolonged computer use, phone use and slouchy posture. Regardless of the cause, this workshop is designed to release tension in the upper body, improve mobility, and balance muscular asymmetry by using adapted Yoga postures, breathing practices and sound.
We will also explore how posture affects the upper body and how the ancient teachings on the chakras relate to these areas of the body.
The movements are gentle and each person will work within their own range of motion. Prior Yoga experience is helpful, but not required.
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.
$35 per person ($40 door)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
The Power of Breath —
Learning the Art & Science of Pranayama
Sundays: January 25 – February 15, 2025
12:30–1:45 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 Sundays 12:30-1:45 pm for 4 weeks: 1/25, 2/1, 2/8, 2/15. 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 they effect 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 & Sound
Friday, February 6, 2026
7:30–9 pm at UpDog Yoga
Sound penetrates our bodies, minds and hearts in profound ways. Our voices can be the source of healing and transformation, and the sounds we make can have different effects.
In this workshop we explore movement with sound vocalization, including: different pitches, vowel sounds, bija mantras, and an ancient chant.
Then we keep the vibrations flowing in śavasana (final relaxation) with a gong sound bath, which creates sustained waves of healing sound for a deep meditation and relaxation.
Some prior yoga experience is recommended for this all-levels workshop.
Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
Tracy has been practicing Yoga (which includes asana, pranayama, chanting 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 Yoga, where she helps people improve wellness by reducing structural imbalances, balancing moods and managing chronic illnesses.
$30 per person ($35 door)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
Yoga Therapy for the Hips
Friday, March 6, 2026
7:30–9 pm at UpDog Yoga
Learn safe and effective ways to stretch and strengthen the musculature of the hips, pelvis, and sacroiliac joints. We will use adapted Yoga postures and breathing practices to release tension, improve mobility and balance musculature asymmetry. The evening will conclude with a guided relaxation and breath meditation. Prior Yoga experience is helpful, but not required.
The movements are gentle and each person will work within their own range of motion. If you have acute pain or are very sensitive to movement, an individual Yoga Therapy session might work better for you. If you’re not sure what is most appropriate for you, please contact Tracy at tracyflynn@hotmail.com or 248-334-7381.
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.
$35 per person ($40 door)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668