Greetings Mamas!

Happy new year! I hope your 2016 has gotten off to a great start. For those of you who have been in my classes lately you might have heard me talk about how important bladder care is to your health and well being! I'm always sad to find out that many of us don't know some basic information about our bladders. That is why I'm thrilled to be sharing some tips with you from my friend and local PT Jane Quach.

TWO EYE OPENING TIPS from Jane Quach, a top Physical Therapist in the field of women's health:
Q: " Is it bad to PUSH PEE out?"

A: As many moms do, they rush in and out of the bathroom. To speed things up, women often push the pee out. Or sometimes as we're out in public restrooms we hover over toilets and have difficulty emptying our bladders completely so we bear down and push it out.

STOP! Please stop pushing the pee out! When you bear down and strain to get that urine out, you're bearing down and also putting an immense amount of pressure on your pelvic organs, pelvic floor, and increase your intra-abdominal pressure, increased blood pressure. Continued stress on your pelvic floor can result in prolapse (when an organ slips forward or down) or weakened pelvic floor which can contribute to incontinence.

START..... Sitting instead of hovering to relax all muscles including your pelvic floor and bladder muscles. Allow yourself at least 30-60 seconds to fully empty your bladder. You may even gently and slowly rock your pelvis forward and back to gently and naturally using gravity and allow for all of your urine to empty without straining.

DON'T rush out of the bathroom without completely emptying. A bladder that hasn't emptied completely can stretch and weaken over time. As a result, the muscular wall of the bladder no longer contracts properly, making it harder to fully empty your bladder. So ladies, take a seat, and give yourself a minute. Relax, and let the flow naturally go. Gently rock if you need to, don't push it.

Q: "I always feel like I have to pee. I always go just in case, but at times barely urinate. What can I do?"

A: Two most common types of incontinence are stress and urge incontinence. Stress incontinence is the leaking of urine due to weakened pelvic floor muscles and tissues with activities such as exercise, usually running or jumping, laughing, sneezing, or coughing. Urge incontinence is also known as an overactive bladder (OAB). You often have an urgent need to go to the bathroom. At times you barely have any urine to empty, but you don't want to have an accident, so just in case you frequent the bathroom. Women who have any type of pelvic/reproductive surgery, who have had a baby, who have UTIs are a few groups who are at risk of urge incontinence. WHAT CAN I DO?

STOP! irritating your bladder with caffeine, alcohol, smoking. Stop ignoring the fact that you have a form of incontinence, and start taking note of how often you're going to the bathroom and estimate how much you're urinating and seek guidance and assistance.

SEEK HELP to learn conservative and effective techniques to decrease the frequency of bathroom trips with bladder training.

LEARN about your pelvic floor and what to do for your floor to improve your overall bladder/pelvic health. Invest in your own quality of life and get evaluated by a women's health Physical Therapist. Everyone's body and symptoms are different. Learn specific techniques for you to stretch and/or strengthen your pelvic floors muscles. There's more to pelvic floor happiness than just Kegels.

Tips courtesy of Jane Quach, Doctor of Physical Therapy. Learn more about Jane and her work below or at

I hope you found this as informative as I did, and keep on taking good care mamas!
p.s. Save $50 if you register by Valentine's Day for the Mama's Self Care Retreat on Memorial Day Weekend at Mayacamas Ranch! Learn more & sign up sister!

+ The Early bird pricing for my Mama Tree Level 1 Prenatal Immersion at Yoga Tree expires today - Monday, February 1st! Learn more & get your spot today.
See you soon!

Mama's Self Care Retreat 
w/Stephanie Forster & Katie Cariffe
Memorial Day Weekend
(May 27 - 29, 2016) 
at Mayacamas Ranch in Calistoga, CA

Discover and celebrate all the shifts that occur while you fully embrace motherhood. Immerse yourself in fabulous food, invigorating exercise, and nourishing company. Enjoy Pilates, Yoga and Life Coaching in an inspired framework where you will replenish yourself and learn to integrate self-care into your daily life.

(Save $50 if you sign up by February 14th)
Jane Recommends - Mama Resources
Jane Quach, DPT, CSCS, ART
Physical Therapist, Owner at Jane Quach Physical Therapy

Jane Quach is a Doctor of Physical Therapy who graduated from Northwestern University in 2006. Jane specializes in Women's Health & Wellness in all stages in life including Prenatal and Postpartum Physical Therapy, TMJ/Orofacial pain, and Orthopedics. She is currently an Associate Clinical Professor at UCSF, and also sees patients at her private practice Jane Quach Physical Therapy (JQPT) in San Francisco and Marin.

Jane is passionate about community, education, and improving the quality of life of patients. You can reach her at 415-766-8757 or via email and at
Littlelane - a new tool to help parents find awesome things to do with the little ones!

Littlelane is a new website that helps San Francisco parents find the best classes, activities and services. Check out our daily calendar of drop in classes, kid friendly events, story times, rainy day activities and more! Check it out at
Mama's Meet Up: Thurs, February 18
Mark your calendars for the third Thursday 
7:30 - 10:30pm at  Pause Wine Bar
(1666 Market @ Gough in SF)

$24 gets you a glass of vino in one hand, and appetizers in the other!  

Hosted by Chris Tavelli (Owner of Pause & Yield Wine Bars),
Jane Austin, Stephanie Forster, & Katie Cariffe

"Wine no Whining" 
Labrinyth Walk: Thurs, February 18
Mark your calendars for the third Thursday 
Starting at 11:45am at  Grace Cathedral
(1100 California Street @ Taylor in SF)

Join Jane Austin and the midwives of the Bay Area Homebirth Collective. 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.
What I'm Reading: Our Bodies, Our Selves

This book is often referred to as the women's health bible. I found a vintage version when I was doing some winter cleaning and it inspired me to pick it up again for another read! 

Oh man, did the memories start flooding back as I read. I remember my mom giving me a copy of this book right after I started my period. She worked at Planned Parenthood so she was kinda a cool mom:) So of course I gave a copy to my own daughter when the time came.
I also remember being fascinated by all the drawings. Oh and did you know that masturbating is okay...that was really helpful information to have at the time. Who knew all those years ago that I would still be fascinated by all the info in that eye opening book!

Have you read this gem of a book? What did you think? Let's share our experiences on Facebook or Instagram (include #OBOSTaughtME in your post) 

Our Bodies Ourselves (OBOS) is a nonprofit, public interest organization based in Cambridge, Mass., that develops and promotes evidence-based information on girls' and women's reproductive health and sexuality. Learn more & get your copy! 
Yoga Classes & Immersions With Jane 
Mama Tree Prenatal Yoga Teacher Training
(Level 1 & 2)

Immerse yourself in the study of yoga for the childbearing year. Mama Tree offers comprehensive training in the art and science of teaching yoga for mamas at all stages of pregnancy, birth and beyond. The program includes yoga practice, lecture, class observations, practice teaching, guest speakers, and independent study.

Mama Tree offers two 45-hour sessions that should be taken consecutively (Level One must be completed in order to take Level Two). Upon completion of both levels, students will be eligible to apply 90 hours toward a Registered Prenatal Yoga Teacher (RPYT) designation with the Yoga Alliance.

Location: Yoga Tree Potrero Hill (New Training Facility) + Yoga Tree Valencia in SF.
Prenatal Partners Workshop Now Available Online!

I'm SO excited to announce that my Prenatal Partners Workshop is now available online through Take it again or first the first time! Y oga for pregnancy and childbirth.

Upcoming Prenatal Partners Workshops at Yoga Tree: 2/20/16, 3/19/16,  4/2/16, 4/23/16 + more!   Full Schedule.
In Studio:
Mon, Wed & Fri
10:30am - Noon 
+ Saturday
9:30 - 10:55am
at Yoga Tree Valencia
(1234 Valencia @ 24th) 

Mon, Wed & Fri
12:05 - 1:30pm 
at Yoga Tree Valencia
(1234 Valencia @ 24th) 

Prenatal Online: Strengthening & Opening Course

Practice in shortened segments or take the full 74 minute yoga class.

  • Modifications of yoga postures to accommodate special needs.
  • Breathing practices to calm body and mind.
  • Learn how to reduce or eliminate discomforts.
  • Postures and practices that prepare the body for labor and childbirth.
  • Relaxation, guided visualization + more! 
Learn More & Purchase
$10 (50% off)

Prenatal Online: Balancing & Energizing Course 
Practice in shortened segments or take the full 72 minute yoga class.

  • Breathing practices + balancing postures to help with focus, aid in concentration and calm your nervous system. 
  • This course has standing, balancing and back bending postures, along with a challenging arm strengthening sequence.
  • Energize your whole body and reduce stress!
  Learn More & Purchase
$10 (50%)