Workshops
Yoga Therapy for Better Bones
Bone Strengthening for Osteoporosis, Osteopenia and Prevention
Wednesdays, January 15 – February 12, 2025
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 over 10 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 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 pose: one for people with osteoporosis, one for people with osteopenia and one for prevention. Class size will be limited to make sure each person is approaching the practice to their best advantage.
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 Stress & Anxiety
Friday, January 24, 2025
7:30–9 pm at UpDog Yoga
There are so many effective strategies from the yoga tradition for managing stress and reducing the symptoms of anxiety. In this session we will primarily focus on activating the parasympathetic response with simple breath strategies, coordinating breath and movement and relaxation techniques.
There are no prerequisites for attending this workshop and all Yoga experience levels are welcome, including beginners.
Yoga Instructors: Earn Yoga Alliance Continuing Education Credits by attending this workshop.
As a Yoga Therapist, Tracy helps people manage their stress and reduce the frequency and symptoms of their anxiety. She also helps people improve wellness by reducing structural imbalances and managing chronic illnesses. She provides individual Yoga Therapy sessions at UpDog Yoga and is the Yoga Therapist on staff at Doctors for Kids in Rochester Hills.
$35 per person ($40 door)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
Yoga Therapy Series for Low Back Pain
Wednesdays, February 26 – May 14, 2025
1:30–2:30 pm at UpDog Yoga
Please join us for this gentle, safe approach to therapeutic Yoga specifically designed for people with chronic low back pain. We will follow the protocol used in two studies funded by the National Institutes of Health by Sherman et al. that show Yoga reduces pain and improves function. (Studies published in Annals of Internal Medicine and Archives of Internal Medicine.)*
We will begin with very simple and effective practices, and build on them from week to week. Short, take-home practices will be provided. No prior Yoga experience is necessary.
Classes meet weekly on Wednesdays 1:30-2:30PM for 12 weeks: 2/26, 3/5, 3/12, 3/19, 3/26, 4/2, 4/9, 4/16, 4/23, 4/30, 5/7, 5/14. When registering, please make sure to provide your phone number as Tracy will be calling to discuss your back history prior to start of the first class.
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.
* Sherman et al., “Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain: A Randomized, Controlled Trial,” Annals of Internal Medicine.
* Sherman et al., “A Randomized Trial Comparing Yoga, Stretching, and Self-Care Book for Chronic Low Back Pain,” Archives of Internal Medicine.
$349 per person (includes all 12 weeks, pre-registration required)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
Yoga Therapy for the Hips
Friday, February 28, 2025
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 at the door)
UpDog Yoga, 210 West University, Rochester MI 48307
248-608-6668
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