During pregnancy and new parenthood, sleep can be like a unicorn. It’s elusive and sought-after, and often doesn’t seem to exist.

But did you know that sleep and rest are not the same?

That’s why even after a decent amount of sleep, you still feel exhausted.

You likely need a different kind of rest. In addition to actual sleep, there are several other ways to restore that can help you feel more focused, calm and rested.

• Physical - Physical rest can be passive or active. Passive rest is sleep, and active rest is any restorative activity like yoga, stretching, or massage therapy that improves circulation and flexibility. 

• Mental - Mental rest is vital to staying focused and feeling well-rested. Our minds are constantly at work, so schedule short breaks throughout your day to pause what you’re doing, slow down and take a mental break.

• Sensory - Sensory rest gives you a break from screens, lights and noise. Whether you’re...

Did you know that yoga can help your baby sleep better and longer? The movements of yoga can make babies more comfortable because yoga engages muscles and then relaxes them, leaving your baby content and ready to rest. 

Here's a series to incorporate into your bedtime routine for better sleep.

Want more baby yoga? Join me at Be Well in Morristown (in-person and livestream) on Wednesdays at 10am ET. Register here: https://bewellihs.com/register-for-yoga/

Sleep Well Baby Yoga Series*

Heartwarming Touch

This helps your baby connect their mind to their body and orients them in space. It’s also a great way to signal bedtime has arrived, your voice and hands reflecting a calming moment.

1. Place your baby on their back facing you and gently place your hands on their shoulders and chest.
2. With the intention of sending warm and soothing energy to your baby, slowly and gently glide your hands down their body.
3. Sing “heartwarming touch” in...

It’s not just about the squats (although the squats are strengthening). Here are some of the lesser-known benefits and considerations of prenatal yoga: 

1. There are specific yoga poses and movements that can help you feel better in your pregnant body. Prenatal yoga isn’t just modifying traditional yoga poses in a way the pregnant body can practice. In our prenatal classes, we explore specific poses and movements to stretch and strengthen the pregnant body in pregnancy, labor, and all scopes of birth. From back pain to heartburn, yoga and movement can help you feel more like yourself. 
2. Yoga can be practiced safely in any trimester. We adjust the class offerings based on the parents-to-be participating. There are many poses, breathing techniques, and meditations that are recommended for specific stages of a pregnancy, and we offer options for each body. It’s never too early or too late to begin a prenatal yoga practice. 
3. Beyond yoga, meditation is...

The beginning of pregnancy can bring so many highs and lows. From the emotional response to the uncertainty of this new journey to bouts of nausea and exhaustion, you may struggle with not feeling like yourself. 

In addition to my yoga + movement recommendations for the first trimester, there are thankfully some great products that can help alleviate early pregnancy symptoms and help you feel more like the incredible human being you are. Here are my recommendations:

YETI tumbler - excellent at keeping water COLD so you can stay hydrated. I carry this with me everywhere. 

Hatch Head Peace - cooling + compression wrap offers relief from hormonal and good old-fashioned headaches alike. I love how it can double as an eye pillow for naps.

Prenatal vitamin - to support your body's additional nutritional needs. Always check with your healthcare provider for the right supplement for you.

Preggie Pops - convenient to have on hand when...

Honoring how you feel each day during pregnancy can be challenging, especially in the first trimester. But slowing down and becoming aware of the changes happening in your body can be incredibly beneficial at the beginning of your pregnancy.

To be honest, I didn’t feel like moving at all during most of the first trimester this time around! Between the intense exhaustion and nausea, I struggled to feel like myself.

So what can you do to feel your best? Here are my recommendations:

1. Breath work - Always start with the breath. Your breath is a tangible tool that you can use throughout pregnancy, labor, birth and parenthood. Learn how your breath can support you when you need it most.

Practice straw exhalations to tone the transverse abdominus muscles (TVA). This muscle wraps around the torso like a corset and is crucial for supporting your body during pregnancy and postpartum. When you breathe with deep, slow, complete exhalations -- as if exhaling through a thin straw...

Have you ever looked at the ingredients of your beauty products?  

For me, it started with searching for a deodorant without aluminum that actually worked. I tried so many brands and once I finally found one, I was so excited that I bought the deodorant for all of my friends. I haven’t looked back and now use as many clean and cruelty-free products as possible. 

Pregnancy and postpartum are especially important times to reconsider what you’re putting on your body. Thankfully there are so many excellent products for moms-to-be, you’ll probably want to keep using them even after your little one’s arrival!

What are your favorite clean beauty products? Tell me in the comments!

[This blog post contains affiliate links to things I love.]

Deodorant

Schmidt’s Deodorant, Lavender + Sage

EO Organic Deodorant Spray, French Lavender

Face

Fresh Soy Face Cleanser

Fresh Vitamin Nectar Glow Juice Antioxidant Face Serum

Summer Fridays Super...

Preparing the body and mind for childbirth is a trip, and we could all use a little roadmap. To help you create your own path, I’m sharing some tips and resources I’ve learned through prenatal yoga teacher training and my own motherhood journey. 

Whether or not you've practiced yoga before becoming pregnant, there are some important things to keep in mind when approaching your physical yoga practice.*

NEW: Get access to a full library of pre-recorded prenatal yoga classes taught by Jane. Classes are designed for all trimesters, and they're on-demand, so you can practice on your own time. Click here for details.

Five Tips for Prenatal Yoga

1. Keep in mind the sensations in the pregnant body will differ during yoga practice than your experience before becoming pregnant. You may not feel familiar "stretches" you're used to, partly because the body is producing more relaxin to let your belly grow, your ligaments loosen, and eventually prepare for labor....

Even when the nursery is picture-perfect and ready for the baby's arrival, you may not be prepared for the very real and raw experiences of postpartum. It’s true that choosing tiny onesies and toys is more fun than choosing disposable underwear and having tough conversations. But getting your head and heart in the right place for one of the most intense physical recoveries and profound emotional changes of your life means that you can have a better experience -- and this is especially important now with COVID-19 considerations layering the complexity of the postpartum period.

Many moms say they wish they had known certain things about postpartum. We can talk about the decor and bassinet choices, but we need to talk about healing and expectations once the baby arrives. We need to talk about how your body is likely to look and feel, what’s normal and what’s common in postpartum recovery, and how you can advocate for yourself and your new addition. 

 ...

We all know that moms need support in raising children, but few realize that support in the process of becoming a mother is just as crucial. Especially considering the evolving effects of COVID-19 on our healthcare system, new mamas can better navigate the profound psychological and emotional changes that take place from pregnancy through postpartum with the right *virtual* support team.

Matrescence, or the process of becoming a mother, is much more than giving birth. It’s a physiological and emotional journey that is best supported with guidance from trusted experts and skilled providers. This team can be just as effective when engaging remotely.

Your provider, whether obstetrician/midwife/doctor of osteopathy/family physician, is your home base for information on giving birth safely, especially now as we continue to learn about the effects of COVID-19. They can help guide you with the changing information and guidelines for pregnancy and delivery. Your provider is your best...