Pre & Postnatal Programs
Life can feel so different during pregnancy and as a mom (whether you are having your first or fourth child). Making connections with other women and taking the time to move, breath and laugh is so important to your health. This is a wonderful time to begin a yoga practice, or to deepen your existing practice. With a yoga practice tailored to this time in your life, you will develop skills to take care of yourself physically and to calm your mind. Come join us!
These are the programs I offer for this time of life and you can find more detailed descriptions as you scroll down:
6-Week Prenatal Series
What you will receive from weekly prenatal yoga:
Sessions @ 365Fit:
Special Drop in Class on Tuesday, December 18
Come check out the class!
Regular time: 6:15 - 7:30 pm
Sign up at 365Fit.info under regular class schedule
Fall session dates:
Prices as follows:
Register at the 365Fit website under Series/Workshops for full session and under the regular calendar for drop ins. Drop in registration begins close to the start date of the session.
**To keep the class reasonably priced, our policy is not to give refunds or credits for missed classes unless someone goes into early labor or is on doctor recommended bedrest.
Partner for Birth Workshop
Build Your Toolbox for Labor and Birth Coping Skills! Yoga has proven benefits for managing pain, reducing fear and creating a deeper sense of relaxation; just what you need for birth, no matter how it unfolds.
Bring your partner or a supportive friend!
In this workshop you'll learn:
4-Week Baby and Me Yoga Series
Relax, stretch and strengthen while you bond with your baby. Receive the support and community you need during the fourth trimester. Includes breathing techniques to bring calm and massage to soothe your baby. Class is friendly to feedings and changing as needed!! It's yoga with babies, so come and be ready to laugh.
Fridays, 11:15 - 12:15
Registration at the 365Fit website to open soon!
**There may be a drop in option depending on how many sign up for the session. I'll put the drop in option up right before the class begins when I know how many spots to include.
8-Week Wellness Program for Moms
Erin Svare and I are sharing the teaching of this series.
This 8-week series will encourage you, challenge you and connect you with your strength as a mother. This class is excellent for new and seasoned Moms (even if your baby is now 5, 12 or 20, you would benefit!)
You will learn about your pelvic floor, how it connects to your core and how to integrate this awareness into everyday movements. Sessions will include but are not limited to using weights, resistance bands, TRX and strength-focused yoga. To compliment the strength work and balance the body, each class will end with a restorative yoga practice.
This combination of strength and practicing relaxation techniques is key to any mother's overall health.
365Fit, 10 Hallwood Road, Delmar. 365Fit.info
Pranakriya Prenatal Yoga Teacher Training at Kripalu
Trained Postpartum Doula and Lactation Educator, CAPPA 2017
Included in the training I received is Yoga-Born -- a childbirth education program steeped in the yoga tradition.
200-hour Yoga Teacher Training with Fluid Yoga, 2011
Certified Personal Trainer with American College of Sports Medicine, 2010
"Doing prenatal yoga with Janine was one of my favorite pregnancy experiences. Class was a rejuvenating place where I could discuss the challenges of pregnancy as well as complete a yoga practice perfectly modified to fit my changing body. I also learned exercises that I could practice at home.
Belly pull-ins was one of the few core strengthening exercises I could do as my pregnancy progressed. We practiced it weekly in Janine's class, and I continued to practice it at home. I credit that exercise with allowing me to vaginally deliver a 'sunny side up' baby, a position I did not expect my baby to be in when I went into labor.
The best part of class was bonding with my growing baby. During class, Janine would have us place our hands on our belly, practice breathing, and visualize our baby placing his hands back on ours. During the hardest times of pregnancy, this would bring me back to the present and remind me what all the trials and tribulations were for.
Prenatal yoga is Janine's niche. Any student can see her passion for pregnant mothers. I highly recommend this class."
~Debra, Prenatal Yoga
"During pregnancy, the weekly sessions forced me to take for myself and my baby (which I needed). The commradery of our class was essential to making pregnancy not seem as scary. Beginning each class with a round of how and what we were each feeling, both physical and emotional was so supportive. I also began at only 12 weeks and it was helpful to have women who were farther along and to hear what they were going through and see their progression, preparing me for my body changes and feelings.
The breathing techniques and pelvic/hip widening poses really helped with delivery. The Intense Sensation practice gave me the tools to make it through each contraction and the pushing without needing an epidural.
In postpartum, I have been able to use the poses to help with kinked neck and sore arms from breastfeeding and holding my daughter, especially as she gains more weight.
You do not have to have any yoga experience to enjoy and learn in this class. Janine takes time to explain and demonstrate each pose and would help each of us if a pose wan't correct or give us alternatives to a pose if it didn't feel right. She created a very relaxed and comfortable environment with soft lighting and music, a gentle voice and good vibes from both her and the other students in the class.
~ Rebecca, Prenatal Yoga
"I really appreciated "acting out" some of the poses to use during labor. I'm a visual person so sometimes just receiving instructions isn't enough or I forget details. Thanks so much for providing us with such awesome classes!!"
~Marissa, Partner for Birth Workshop
"My partner and I enjoyed an evening of bonding and relaxation while we learned many techniques that will help us approach the upcoming birth of our child in a calm, informed and empowered way. I look forward to applying the deep breathing and relaxation exercises that we learned together in the workshop to my anticipated delivery, and my partner is eager to provide me with all of the comfort and protection possible through methods that you shared!"
~Lorayne, Partner for Birth Workshop
"Baby and Me yoga with Janine was my first "safe place" to get out of the house with a newborn. As a first time mom it seems so hard to get out, but I knew it would be ok if I had to nurse, change a diaper or console a crying baby at any point during her class. I even attended one class where my little one did quite a bit of crying and Janine stepped in by holding him and walking around with him so I could participate in the stretches! My favorite part of the class is that Janine starts each session asking us if we want to focus on any specific area and then she incorporates stretches and moves during class to help us with those areas. I have practiced a number of the stretches at home following class and it has helped with my shoulders and hips quite a bit! Overall, it is just a welcoming and comforting atmosphere for moms and babies and I really enjoy it!"
~Emily, Baby and Me
"I've loved having something planned for Fridays to make sure we get out of the house together. Getting that little bit of yoga in combined with time spent with other new moms has definitely been good for my mental health. And my little lady has definitely enjoyed having a little play time with the little boy her age!"
~Juli, Baby and Me
"The most helpful I found your class baby and me was being able to work on myself while still having my new baby with me. I loved that I was able to care for my baby during class if needed without feeling judged especially when my baby needed to nurse.
I felt I benefited from the class because I was able to talk to other mothers who were experiencing the same struggles as me while be able to work on myself. I recommend this class to anyone postpartum."
~Brandi, Baby and Me
"The Apres Birth class is one of the most beneficial things I have done for myself as a new Mom. I have a far better understanding of what my body needs to recover well from pregnancy, labor, and delivery, and truly believe that I have the tools to take care of myself moving forward. I cannot thank Janine and Erin enough for providing such a valuable resource to women in our community!"
~ Allison, Apres Birth
"I liked how the class was really tailored to us, new(ish) moms who may not ever have time to work out or need to work on specific body parts/muscles as compared to a gym or other fitness class where we would be lumped in with the general population and might not be able to do certain workouts or might put fragile bodies at risk for injury. The teachers (you) were really supportive and encouraging and took the time with each of us to make sure we were doing everything correctly. I also enjoyed the mix of Yoga and strength/circuit training as it was the best of both worlds so to say. Thank you again!"
~ Kerry, Apres Birth