Prenatal Yoga
Welcome Moms!
This is a beautiful time of life but can come with challenges and when we can share, it divides the efforts and multiplies the joys! We hope you join us.
Prenatal yoga is specifically designed to help maintain strength and flexibility to support your growing baby. By maintaining good strength and flexibility, routine tasks can feel easier.
In addition, prenatal yoga can help you carry your growing baby more efficiently by improving your range of motion. This increased efficiency can also reduce common pregnancy aches like lower back and hip pain.
Having good flexibility, specifically in the hips, as well as awareness of stable breathing, the child birthing process can feel more joyful and steady.
Growing Together
Benefits from a regular practice
During pregnancy, your body goes through many changes, which creates stress on you mentally and physically. A way to maintain a healthy mind and body is prenatal yoga because it focuses on poses for pregnant women, to increase strength and flexibility. It also helps pregnant women to develop proper breathing and relaxation techniques for easier and more comfortable labor.
As your baby grows, most of the weight is held in the stomach area. This additional weight leads to changes in posture and places added stress on the low back. Low back pain is a common discomfort that women experience during pregnancy..
The intelligent method taught at Jane’s House facilitates support for Moms who might need stabilization around the trunk of the body. Furthermore, this helps maintain proper alignment of the pelvis and spine. Maintaining proper alignment can help reduce low back pain.
Combating Stress
Pregnancy can be an incredibly stressful time in a woman’s life. The body is changing, and hormone levels are all over the place. Research has shown that routine yoga practice can help reduce cortisol levels in the body.
Cortisol is a hormone that plays a vital role in helping your body respond to stress. As your body undergoes stress, it releases more cortisol to cope with said stress.
Cortisol also raises blood sugar levels and decreases immune system function, ultimately leading to a cycle of increased stress. Therefore, lower cortisol levels are a particularly good indicator of lower stress levels.
By lowering your levels of stress, you can improve your mood, and even get a better night’s sleep!
Building a support system
Tuesdays at 6pm with Vanessa
Saturday Series with Kenzie, February 10, 17, 24 - 9:30-10:45am
It can be beneficial to expand your support system to include other pregnant mothers. While participating in a class, you are given the opportunity to meet other expecting mothers whom you can share your concerns with.
More importantly, meeting other expecting mothers gives you the chance to talk with someone going through pregnancy.
It is helpful to know someone shares your experience. Stress most often begins in the mind. When given an opportunity to share a concern and receive validation that you are not alone, it can be a tremendous gift for your heart and mind.
Prenatal yoga is a beautiful way to connect to your baby, yourself and other Moms. When you take time for YOU, everyone benefits!
Pelvic Floor Series
Saturdays, February 10, 17, 24 - 9:30-10:45am $45 for 3-week series or $15 drop-in
The muscles of the pelvic floor support unique functions of the urinary, reproductive, and gastrointestinal system, while providing stability for the spine, core, trunk, and diaphragm. They work with the surrounding muscles to maintain intra-abdominal pressure - the key to preventing things like back pain, prolapse, leaks, and other issues. Equally important to strengthening these muscles is learning to lengthen and relax them.
In this series, you will learn to use your whole body to bring more awareness to the pelvic floor and surrounding muscles, with an emphasis on using breath and posture practice to engage, relax, and lengthen the muscles to get the pelvic floor working in harmony with the rest of the body. Join Kenzie if you are pregnant, recovering from birth or surgery, or if you want to build awareness around the pelvic floor muscles. This series will also help address pain around the low back, hips, and tailbone.
I found yoga as a teenager, when I had my first back surgery. Yoga helped me heal and rediscover my strength, especially with movement in dance, softball, and basketball. When I had my second back surgery in my 20s, my relationship with yoga solidified even further. Yoga has helped me face life’s challenges with positivity and hope.
While being a student of yoga, I found myself teaching it as well. When I taught high school English, I created my own Yoga Club. My desire to continue my yoga journey literally took me to amazing places around the world. I have been blessed to travel to 21 countries, from Belize to Indonesia to pursue my learning and practice of yoga. Life brought me to Jane’s House in 2019, and it quickly became a second home to me. I completed the Jane’s House Yoga Teacher Training program in 2022 to further my personal practice and development. I have a passion for leading others and inspiring them to discover their own inner strengths. My favorite part of teaching has always been witnessing growth, not only in myself but in my students as well. I am always blown away by the compassionate relationships that form and how we impact each other.
To me, yoga means to have love for yourself, your body, mind, and spirit, and your environment. It means taking the time for self-care, self-awareness, and growth in order to support service to others. It's the choice to focus on your energy, your heart, your love, and the significance your life can have when practicing mindfulness and compassion. To me, yoga means choosing to bring peace and focus into your life.
I took prenatal yoga during both of my pregnancies, and now practice yoga with my two boys. I am beyond honored to share space with women during this amazing journey in their life and encourage them to seek the deep strength of their breath and bodies. In my classes, you will have the opportunity to find your own rhythm for challenging practices, and playful or restorative ones. I welcome everyone, no matter where you're at, to come discover your inner joy!
RYT 200
Vanessa Strege, Mother, Yoga Teacher
I was first introduced to yoga by my father when I was 13 years old. I have suffered from severe asthma for the majority of my life, and I rarely was able to exercise as a child. My father thought yoga would be a good way for me to find a type of exercise that I could do and improve balance which later helped me in my cheerleading, karate, and dancing. Yoga gave me strength, balance, and a true sense of control in my breath, which had been foreign to me before that time. When my father passed suddenly in March of 2013, I felt drawn to yoga more than I ever had before. Yoga became so much more to me than just exercise, it became a passion.
I discovered Jane’s House in January of 2015. The community I found at Jane’s was infectious, to say the least. I was so enthralled by the practice at Jane’s; I decided to enter the 200hr Teacher Training Program to have a better understanding of my practice. After completing my 200hr training in the summer of 2016, I began teaching Prenatal Yoga, which opened my eyes even more to the beauty of yoga and its benefits. After 2 years of working with some amazing women, I completed my 85hr Prenatal Yoga Teacher certification in the summer of 2018.
Teaching Prenatal Yoga has been such an amazing experience for me. I love the opportunity to bring support to women during this amazing period of change and growth. Prenatal Yoga allows women to become more in-touch with their breath and bodies, and fully embrace their strength. Prenatal Yoga gave me the tools to have a natural birth when I had my first child in September 2020. While natural birthing does not need to be the goal to practice yoga, I believe it is a testament to the power of owning your breath and focusing the mind (regardless of your birth story).
The experience I have had at Jane's House has been life changing in body, mind, and spirit. I see my true self at Jane’s House; I hope to see you too! Come practice, laugh and play!
RYT 200, RPYT
Caitlin Glaser, RYT 200, RPYT
Hello! I'm Nadine. After practicing yoga for almost twenty years, I felt there was much more to learn. I found Jane's House of Well Being and fell in love with the atmosphere and teachings. In 2015, I began the 200-hour teacher training and have been practicing and teaching ever since.
I used this knowledge to deepen my practice and work in the holistic healing and energy work. I became certified in the Aroma touch technique and Reiki attuned.
In 2018 I completed the 85-hour teacher training for prenatal yoga where I am able to connect with moms to be and guide them through the journey of giving them the tools needed to prepare their minds and bodies for the miracle of childbirth.
As a licensed massage therapist, my specialties are in ayurvedic treatments, energy work and prenatal massage. I look forward to meeting you and discussing how I can help you on your own journey.
Nadine Randell, RYT 200, RPYT