Prenatal Yoga with Jane Austin from Udemy

Jane's 60 minute prenatal yoga session offers a range of postures that explores the balance between effort and surrender, stability and softness. As you move through the practice, Jane provides the space to listen to your body, attune to your breath and be present with your baby. The class includes warm up postures, hip openers, standing poses and gentle stretches. Mindful of mamas who might need more support, she demonstrates modified postures throughout the class.This class has been broken down into chapters, students are welcome to do all or just parts of the class.

Jane's refreshing ability to "tell it like it is" to expecting moms gives this prenatal yoga session a lively, humorous and realistic perspective unlike any other. She is a certified prenatal yoga teacher and trainer and brings not only her expertise as a midwife, doula, childbirth educator and of course, a mother, into the practice. Jane's reverence for pregnancy and birth comes shining through as she expertly guides you through this prenatal yoga class. It is great for those new to yoga and for those who are looking for a sweet and supportive yoga experience. This is not a hard "work out" yoga class, but it will be both energizing and relaxing.

What's inside

Learning objectives

Use the tools of yoga to feel better. breath and movement can be very effective tools to help pregnant women feel better not only physically but mentally and emotionally better.

Use these techniques to build strength, increase flexibility, reduce stress and increase relaxation, promote healthy circulation and reduce common pregnancy discomforts.

Use the tools of yoga to feel better. breath and movement can be very effective tools to help pregnant women feel better not only physically but mentally and emotionally better.
Use these techniques to build strength, increase flexibility, reduce stress and increase relaxation, promote healthy circulation and reduce common pregnancy discomforts.

Syllabus

Introduction

Experience the openness and empowerment of prenatal yoga practice with
Jane Austin. Designed for beginners and experienced practitioners alike,
this dynamic yoga program can be used daily to build and maintain
strength and flexibility, increase energy, reduce or eliminate pregnancy
discomforts, improve circulation and posture and aid relaxation.
Prenatal yoga increases body, breath and baby awareness, which helps to
prepare both mind and body for labor and birth. Practiced often, it may
help promote a healthy transition from pregnancy to the postpartum
period. This is not a hard "work out" yoga class, but it will be both
energizing and relaxing.

The class opens with a short and sweet breath awareness practice, connecting mama and babe. Be reminded that yoga benefits both mother and child.

This section includes a gentle warm up of the neck shoulders and wrists. A short shoulder strengthening sequence will help prepare you for baby holding. It can be challenging when you first start but you will get stronger with practice. Many mamas have found strengthening postures helpful for motherhood.

This warm up sequence releases tightness and gripping in the hips, buttocks and the back. The postures help tone and prep the pelvic floor for labor and birth. Many of the poses can be used to support mama and babe during the birth process itself.

This section may be helpful at the end of the day to prepare body and mind for bed.

This standing pose sequence is designed to strengthen and energize the body. This section includes classical yoga standing postures, half squat variations and wave squats. Experiment with the breath in the wave squats, inhaling up, exhaling down; or exhaling up, inhaling down. The practice concludes with a gentle back bend.

If you need a pick me up, this section can be done as a stand alone in the morning, to wake up for your day, or in the afternoon as a reboot.

This seated hip and hamstring opening yoga practice can be done any time of the day. The stretches are perfect to help prep achy hips and low back before exercise or bed. Many mamas find that gentle stretching of the outer hips, inner thighs, hamstrings and the groin aid sleep.

Relaxation...at last! This last component of the yoga practice is essential. Find a supported posture that is comfortable, side lying or any resting pose that feels comfortable to you. This relaxation can be done at the end of the day or any time that a rest is needed.

Give yourself an hour...just one hour. I've designed this class to be done in its entirely in 60 minutes but you are welcome to do it in sections as needed and in your own time.

Career center

Learners who complete Prenatal Yoga with Jane Austin will develop knowledge and skills that may be useful to these careers:

Prenatal Yoga Instructor

A Prenatal Yoga Instructor guides expecting mothers through specialized practices. This course, "Prenatal Yoga with Jane Austin," offers direct, comprehensive immersion into techniques essential for this career. Learners gain insights into crafting balanced sequences, incorporating warm-up, standing poses, hip openers, and gentle stretches, with modifications. It emphasizes breath awareness, strength building, and relaxation, aligning with core responsibilities of a prenatal yoga instructor. Jane Austin's background as a certified teacher, trainer, midwife, and educator provides a robust model. This unique perspective helps build a profound understanding to empower mothers both physically and mentally, aiding a healthy transition from pregnancy to postpartum.

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Childbirth Educator

A Childbirth Educator prepares expecting parents for labor, birth, and early parenthood through informed guidance. This course provides a unique understanding of how to empower individuals during this transformative period, drawing on Jane Austin's expertise as a midwife and childbirth educator. It helps build a foundation in teaching techniques like breath awareness, movement for comfort, and relaxation, which are crucial for coping during labor and reducing common pregnancy discomforts. The course's focus on body, breath, and baby awareness directly informs the educational content and supportive strategies a childbirth educator offers to new families.

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Doula

A Doula offers continuous physical, emotional, and informational support to individuals before, during, and after childbirth. This course is highly relevant, focusing on empowering mothers through movement and breath. It helps build a foundation in practical techniques for reducing common pregnancy discomforts, promoting relaxation, and increasing body awareness, all essential skills for a doula. Jane Austin's background as a midwife and doula enriches the content, providing a realistic perspective on supporting expecting parents. The emphasis on presence with the baby and balancing effort with surrender directly informs a doula's empathetic and holistic support approach.

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Midwife

A Midwife provides comprehensive care for pregnant individuals through pregnancy, labor, birth, and postpartum, typically requiring an advanced degree. This course offers insights into the physical and emotional journey of pregnancy, including techniques for building strength, increasing flexibility, and reducing common discomforts. It helps build a foundation in understanding how active support, breath awareness, and movement practices, like those demonstrated by Jane Austin, empower expecting mothers and prepare them mentally and physically for birth. Jane's expertise as a midwife directly informs the practical, realistic approach to maternal well-being.

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Postpartum Support Specialist

A Postpartum Support Specialist assists new mothers with their physical and emotional recovery after birth, offering practical help and guidance. This course, "Prenatal Yoga with Jane Austin," is highly relevant; its introduction mentions aiding a healthy transition to the postpartum period. It helps build a foundation in understanding new mothers' physical changes and potential discomforts. Insights into relaxation techniques, gentle movement, and body awareness, as explored in the course, can inform a specialist's ability to support recovery and overall well-being during this crucial time.

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Lactation Consultant

A Lactation Consultant assists new mothers with successful breastfeeding, providing sensitive support and education. While not directly about lactation, "Prenatal Yoga with Jane Austin" may be useful for understanding the holistic needs of new mothers. The course's focus on reducing physical discomforts, promoting relaxation, and aiding a healthy transition to the postpartum period helps build a foundation in supporting comprehensive maternal well-being. This understanding is crucial, as a mother's physical and emotional comfort profoundly impacts her ability to establish and sustain breastfeeding, allowing for empathetic and informed client care.

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Health and Wellness Writer

A Health and Wellness Writer creates engaging content on various health, fitness, and well-being topics for diverse audiences. This course provides comprehensive exposure to prenatal yoga, including specific postures, breathwork, and its holistic benefits for pregnant individuals. It helps build a foundation in understanding the nuances of maternal physical and emotional health, common pregnancy discomforts, and the language used to describe these experiences. This knowledge enables a Health and Wellness Writer to create informed, empathetic content for expectant parents or wellness platforms, effectively communicating the unique value of practices like prenatal yoga.

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Wellness Coach

A Wellness Coach guides individuals toward healthier lifestyles, encompassing physical activity, stress management, and emotional balance. This course, "Prenatal Yoga with Jane Austin," may be useful for understanding how movement and breathwork contribute to holistic well-being, particularly for a specific demographic. It helps build a foundation in techniques for stress reduction, increased relaxation, and body awareness, which are core competencies for supporting clients in managing their overall health. The course's emphasis on listening to one's body and attuning to breath provides valuable insights into client-centered wellness strategies.

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Life Coach Parenthood

A Life Coach specializing in Parenthood guides individuals through the transformative journey of becoming parents, addressing challenges and fostering personal growth. This course may be useful for understanding the physical, mental, and emotional aspects of pregnancy and preparing for birth. It provides insights into techniques for stress reduction, increasing relaxation, and cultivating body and baby awareness, which can inform a coach's approach to supporting clients as they navigate the profound changes and transitions inherent in welcoming a new child into their lives. Jane Austin's realistic perspective enhances this understanding.

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Registered Nurse Obstetrics

A Registered Nurse specializing in Obstetrics provides direct patient care to pregnant and postpartum individuals, often educating them on health and comfort. This role typically requires an advanced degree. This course may be useful for understanding the physical and emotional needs of expecting mothers, including common discomforts and methods to alleviate them. The techniques for building strength, increasing flexibility, and promoting relaxation can inform an understanding of complementary care practices that aid patient well-being during pregnancy and birth, allowing for a more holistic approach to patient education and support.

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Yoga Studio Owner or Manager

A Yoga Studio Owner or Manager oversees operations, programming, and community engagement for a yoga business. This course provides an in-depth look at a specialized yoga offering: prenatal yoga, including its structure, content, and the specific needs of the student demographic. It helps build a foundation in understanding suitable class styles, the importance of modifications, and how to create a supportive environment. This knowledge is crucial for a Yoga Studio Owner or Manager in developing successful class schedules, attracting and retaining students, and fostering a welcoming community within niche offerings.

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Physical Therapist Pelvic Health

A Physical Therapist specializing in Pelvic Health works to improve musculoskeletal function and alleviate discomfort for pregnant and postpartum individuals. This role typically requires an advanced degree. This course may be helpful by demonstrating gentle movements, hip openers, and techniques for toning and prepping the pelvic floor for labor. It can help build a foundation in understanding how specific postures and breath awareness support physical well-being, reduce common pregnancy discomforts, and aid the transition to postpartum. This aligns with therapeutic goals, offering insights into complementary approaches for patient care.

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Occupational Therapist Maternal Health

An Occupational Therapist specializing in Maternal Health helps pregnant and new mothers adapt to physical and emotional changes to participate fully in daily activities. This role typically requires an advanced degree. This course may be useful for understanding the specific physical challenges and discomforts experienced during pregnancy and the postpartum period. It helps build a foundation in gentle movements, relaxation techniques, and body awareness, which can inform strategies for promoting comfort, energy, and overall functional independence for mothers during this transformative time. This holistic perspective supports comprehensive client care.

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Acupuncturist Womens Health

An Acupuncturist specializing in Women's Health addresses a range of conditions, including pregnancy-related discomforts, often requiring an advanced degree. This course may be useful for understanding the physical and emotional experiences of pregnant individuals, such as hip and back pain, stress, and sleep disturbances, which are often targets for acupuncture. It helps build a foundation in appreciating complementary approaches like mindful movement and breath awareness for promoting overall well-being and reducing common pregnancy discomforts, aligning with a holistic patient care philosophy and enhancing interdisciplinary insights.

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Research Assistant Maternal and Child Health

A Research Assistant in Maternal and Child Health supports studies focused on improving outcomes for pregnant individuals and children, often involving data collection and literature review. This role may typically require an advanced degree. This course may be useful for developing a foundational understanding of maternal physical and emotional well-being during pregnancy. It provides exposure to specific practices like prenatal yoga, which researchers might study for their impact on pregnancy discomforts, stress reduction, and preparation for birth, offering a practical perspective on interventions in this field, aiding in contextualizing research questions.

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