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Dear Mamas + Mama Tree Alumni,
I hope you are all feeling the energy of spring! The cherry blossoms have been amazing lately. If you haven't already I encourage you to get outside (even 5 minutes) take in a deep breath and look at the flowers around you...it helps so much mamas.
In this issue I'm excited to share some good sleep tips for mom and babe. Such an important topic, and I hope this helps!
Plus a review of the excellent book -- Like a Mother (A Feminists Journey Through Science of Pregnancy and Motherhood) from Angela Garbes who I had the pleasure of meeting during her reading at the Women's Building last year.
+++ I'm on the teaching staff for a new Well Woman Yoga Therapy Training in just under 2 months (June 17 - 20 at Yoga Tree SF) with the Author of Yoni Shakti Uma Dinsmore-Tuli (she is returning to the U.S. for this training for those of you who came to her Yoga Nidra weekend a few years back!) along with Britt Fohrman and some additional powerful women's yoga teachers. Scroll below for the details.
And here is a short little video for the Preggo Mamas on how to more easily transition onto your side when you are in bed at night. Enjoy!
This newsletter is full of lots of great tips for preggo & new mamas, and please feel free to forward it to your friends, sisters, mothers and anyone interested in women's health and empowerment.
P.S.
I'll be returning to 1440 Multiversity in the Santa Cruz Mountains for my yoga and the pelvic floor women's retreat next year. Dates coming soon!
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Jane Recommends - Mama Resources
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5 Pillars + Thinking Outside the Box for Mental Health 
by
Erin Griffiths
I believe strongly that everyone is on their own individual path to wellness. For us to achieve health and balance, we must think "outside the box" in how we live our lives and in our treatments for health and wellness.
In holistic medicine, there are 5 pillars of healing that all must be addressed to achieve true, balanced health. I believe that pregnant women or new moms can explore the 5 pillars guide as a way to incorporate optimal self-care in this new phase of life.
1) Social: surround yourself with non-judgmental people who will support and uplift you and
give
you energy rather than draining it.
2) Intellectual: read an interesting book, draw, write in a journal, keep your brain active.
3) Spiritual: practice 10 minutes alone, quieting your thoughts and focusing your attention on things for which you are grateful - these can be the simplest things like the light coming through the window, the feel of warm water on your hands.
4) Physical: do some activity at least 3 times a week like yoga (go to Jane's yoga classes!), walking, dancing. Let go of the "I have to exercise" and let in the "I GET to exercise."
5) Mental: find a good therapist who can help you manage your stress, and give you tools to walk your path so that you feel content and powerful. Challenge the "shoulds" that you and others may tell you about how you are parenting and talk about any feelings of being overwhelmed even if it seems like you are the only one feeling these feelings; I assure you, you are not. Reach out to people who are supportive and loving.
Using these holistic approaches to think outside the box about mental health can help guide new moms (and everyone else) to a more open, content and balanced life.
Dr Erin Griffiths is a doctor of osteopathy (a DO) who practices holistic psychiatry in the Stonestown Medical Building in San Francisco . She is proud to offer alternatives to medications, including TMS treatment, as a holistic approach to mental health.
Erin believes firmly that we are defined not by our diseases but by our life experiences and that transformational change is brought about by working with the 5 pillars of holistic wellness. She leads her life with intention, love, and a sense of wonder and keeps the following quote close to her heart, "just when the caterpillar thought the world was over, it turned into a butterfly." Learn more
here
.
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Laying the Foundation for Healthy Sleep 
with Caroline Griswold
Sleep is one of the most challenging and tender things we deal with as parents, because of course how our baby is sleeping determines how we are sleeping. I think we also recognize how vulnerable we are in sleep, and we want our little ones to feel safe and cared for.
In your baby's first few months of life, they are still adjusting to sleeping at night vs. during the day, and without being lulled by the movement and sounds of your body. However, there are a number of things you can do to lay the groundwork for helping your baby learn to sleep better later. Here are a couple to try:
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Put your baby down (sometimes).
Sometimes we tell ourselves that our baby can't or won't sleep without being held, and certainly some babies seem to "need" holding more than others. If you're used to holding them for every nap or even throughout the night, little by little see if you can put him down for even a few minutes of each rest period. Start with what feels like the last five minutes of his nap, and then gradually increase the time until you can put them down sooner and sooner. The goal is to, over time, be able to put them down before they are fully asleep.
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Don't move (as much).
Babies love movement, so we often get in the habit of rocking, bouncing, or jiggling them to sleep. Sometimes we even do this when they're not fussy or needing a rest. I encourage you to (again, slowly) ease off the movement so that your baby can gradually learn to sleep without it. You can start by noticing when you're bouncing or rocking when they are peaceful and calm, and do a little less. Then, over time, try doing a bit less during their fussier or sleepier periods.
These tiny tweaks can help set your baby up for smoother sleep learning in the months to come.
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Caroline is co-facilitating a six-week series for parents and pre-crawling babies at San Francisco Zen Center starting June 13. More info
here
. She
is a respectful-parenting educator and coach. She helps parents find greater joy and connection with their children and grow into their parenting with grace, insight, and humor. You can learn more about her at
fertilegroundparenting.com
.
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New Class for Crawling Babies with Greta Schoenberg
Mama Moves Playground
Steppin' Out Dance Studio
697 South Van Ness (@18th)
Wednesdays, 11am-Noon
Looking for the next step once your little one is on the move?
My two kids both graduated from Jane's classes and I felt so supported by the welcoming community. But once they started crawling I found it hard to find any baby-friendly way to exercise. I'm excited to announce that I am NOW teaching a small playgroup-style class that would accommodate this gap between the newborn stage and preschool.
This small group class for moms and babies teaches gentle strengthening exercises and efficient body mechanics to support pain-free childcare and a safe return to your favorite activities. We'll also include the little ones as we sing, dance, and learn basic sign language, making it a fun experience for them too. Babies and toddlers of all ages and mobility welcome. Space is limited to 10 participants in this intimate playgroup atmosphere. Pre-registration is required at mamamoves-sf.com.
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Greta Schoenberg has been teaching dance and Pilates for two decades, helping hundreds of students of all ages and abilities refine their movement and eliminate pain. Since becoming a mother of two children, she is excited to bring her teaching into a new focus: supporting women through the challenges of motherhood.
Image Credit:
Weiferd Watts.
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Jane's Book Recommendation:
"Like a Mother"
by Angela Garbes
A Feminist's Guide Through the Science & Culture of Pregnancy
"I'm a women who always likes a, tell it like it is, kind of person. Angela Garbes in her book, "Like a Mother: A Feminist Journey through the Science and Culture of Pregnancy "does just that. She honestly chronicles her own experience of pregnancy, childbirth and postpartum with the curiosity of a journalist and the wit of a comedian.
Her book is both hilarious and infuriating. Her writing style is easy going and fun to read...but when she speaks of the infantilization of women in pregnancy, birth and beyond, a familiar feeling of frustration arises in me. As someone who has worked in the field for decades, I know all too well the patronizing attitude taken toward women at this time. The idea that someone else knows what is best for a mama and her baby, to me is absurd.
Angela's book is just a reminder, to those who might forget, that childbearing women are adults. We can make educated decisions for our self and our children. Honestly, this is the opposite of predominant attitudes of mainstream culture around pregnancy and beyond, reflected in the ubiquitous book "What to Expect when you're Expecting" ... I'll save that rant for another day ;)
I also love her fascination with the human placenta. Disregarded as a bio hazard, this awesome human organ sustains life inside a women's womb. Angela explores what is known and unknown about this incredible organ that women grow in their bodies!
Angela looks at the science ( or lack of) behind many of the cultural myths that surround the childbearing year.
This book is not only a great pregnancy read, it promises to be an interesting book for anyone who is a mother, has a mother or is considering being a mother. This book inspired the sign my son and I carried at January's Women's March. "Fight Patriarchy, Like a Mother"!
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Labrinyth Walk: Thurs, April 18th
Mark your calendars for the 3rd Thursday
Starting at 11:45am at
Grace Cathedral
(1100 California Street @ Taylor in SF)
Join Jane Austin and
Sue Baelen. We'll gather at 11:45 am and begin walking at noon as the bells start to ring. This is a time for quiet reflection, and a chance to put aside all the thoughts and chatter that busy our minds and distract us from connecting to our authentic selves.
Walking the labyrinth is an ideal way to actively meditate during pregnancy, and another step in preparing for birth.
Everyone is welcome to this FREE event.
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Classes, Events & Immersions w/Jane
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Well Woman Yoga Therapy Training with Uma Dinsmore-Tuli, Jane Austin, Britt Fohrman + More!
June 17 - 21, 2019
at Yoga Tree TT Center SF
This course is about yoga for women's health and vital energy. Learn techniques to feel, nurture and build the feminine energy of Shakti for the practical healing and benefit of women in all stages of life. This approach is founded upon the understanding that conscious respectful awareness of the menstrual cycle, and of all cycles in women's lives are crucial to female vitality, self-respect and spiritual empowerment.
The
Well Woman Yoga Therapy Training (also known as Womb Yoga) is for yoga teachers and experienced yoga practitioners who sense that yoga could be of more practical use to all women in managing health, vital energy and well-being. It is also suitable for holistic health-care practitioners with a sound yoga background who are working in the field of women's health and would like to integrate the healing benefits of yoga with their own therapeutic practice.
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Mama Tree Prenatal Yoga Teacher Training Level 1
This 45-hour immersion training is for yoga teachers, midwives, doulas and other health professionals who are interested in teaching yoga to mamas. All participants must have completed a 200-hour basic teacher training or at least three years of yoga practice. All participants must have a working knowledge of basic alignment principles.
Start Your Journey. Deepen Your Knowledge.
Save $100 on early registration.
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Mama Tree Prenatal Yoga Teacher Training Level 2
Level two is designed for those who are looking to continue to study the art of teaching yoga to mamas. This rich training invites participants to dive deeper into themselves to discover their authentic voices.
This training also features guest teachers: My twin sister Ann Austin on the yoga sutras, Liz Miracle on pelvic floor function, Chrisandra Fox Walker on ayurveda for mamas, Kari Marble on infant massage + more.
Upon successful completions of both Mama Tree's Level One and Two trainings, students will be eligible to register 85 hours toward a Registered Prenatal Yoga Teacher (RPYT) designation with the Yoga Alliance.
Become a Registered Prenatal Yoga Teacher.
This will not be offered again until 2021!
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Practice Online with Jane : MoveWith.com (7 days free)!
Check out ALL of classes (for mamas + non mamas) on
MoveWith.com.
AND email me with any requests you have for online classes via MoveWith!
Featured Videos: Prenatal Shoulder Work, Prenatal Sleep Aid, Soft and Strong,
Yoga for Busy Moms, Finding Your Pelvic Floor, Happy Hamstrings + many more.
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Mon, Wed & Fri
10:30am - Noon
+ Saturday
9:30 - 10:55am
at Yoga Tree Valencia
(Temporary Pop Up Location: 1470 Valencia bet 25th & 26th)
Mon, Wed & Fri
12:05 - 1:30pm
at Yoga Tree Valencia
(Temporary Pop Up Location:
1470 Valencia bet 25th & 26th)
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Prenatal Partners Available Online!
I'm thrilled to offer my extremely popular Prenatal Partners Birth Prep Workshop online through Udemy.com. Purchase this digital version to practice what you learned in person
OR take it for the very first time if you cannot make it to the workshops in San Francisco
(NOTE: extra discount available for returning mamas)!
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Prenatal Yoga DVD Now Streaming on Amazon.com
My most popular one-hour yoga practice can be used throughout pregnancy to maintain strength and flexibility, and prepare both mind and body for childbirth.
If you have my DVD at home or streamed this class online I would be oh so grateful if you could write a review!
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p.s. Prenatal Partners Workshop - Upcoming Dates!
We always sell out for this popular Birth Prep Partner Workshop. Get your spot early.
5/4, 6/1, 6/22, 7/13, 8/3, 8/24, 9/14, 10/19, 11/16 + more !
Full Schedule + Sign Up!
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