Desire to Deepen Your Yoga Practice? Don’t Miss This Rare Opportunity!

Right now, any yoga practitioner can join our fantastic group of teachers in training for one or more of the many fascinating topics we’ll explore. Yes, that’s right, we’re offering you a once in a lifetime opportunity to jump into Mind the Mat’s 200 Hour Yoga Teacher Training Program without signing up for the whole semester. This experience is guaranteed to transform your yoga practice and your life! The program starts this October and will be LIVE via Zoom.



The classes below are taught at the teacher training level and are presented by senior teachers and nationally recognized experts in the field of yoga. Are you interested in taking one or more of these classes to deepen your understanding of yoga? Click on the links for further descriptions of the ones you desire and learn more about the amazing instructors who teach them.



History and Philosophy:
Foundations of Yogic Philosophy with Sam Chase
Explore the 8 Limbs of Yoga with Caroline Deitch
The 5 Layers of Your Being (The Koshas Model) with Debora Jackson


 Debora Jackson (left), senior teacher and Caroline Deitch (right) Director of Teacher Training


Yogic Lifestyle:
The Yoga of Science with Sam Chase
Intro to Pranayama & Meditation with Caroline Deitch
Intro to Ayurveda with Debora Jackson
Conscious Communication with Sara VanderGoot


 Sam Chase, senior teacher


Foundations of Anatomy & Biomechanics with Dr. Megan Brown, DPT

Posture Clinics and Practices:
Chaturanga Workshop with Julie Weiland


 Julie Weiland, senior teacher


*Note: all the above classes can be counted as CEU’s through Yoga Alliance if you are a registered yoga instructor. Remember though – you do not have to be a yoga teacher to join. All you need is curiosity and an open heart.

If you think this opportunity is extraordinary, you are right; it is! We can offer this to you because all the classes will be streamed LIVE via Zoom. And, we have something even more extraordinary to share with you: you can take all the classes above for less financial investment (than all classes taken separately) if you register for the Foundations of Teaching Yoga, which is the first 30 hours of Mind the Mat’s 200 Hour Teacher Training Program. Foundations of Teaching Yoga provides even more content plus an integrated understanding of how this knowledge weaves seamlessly together. 

Once you have taken Foundations of Teaching Yoga, you can decide at any time in the future to go on to finish the Mind the Mat 200 Hour Teacher Training Program. Foundations is a pre-requisite for the program. And yet, you are not required to finish the 200 hour program if you decide to take Foundations of Teaching Yoga for your own enrichment.

Either way, you gain!


  • The latest from Sara
co-owner, CMT, e-RYT 200, RYT 500 | Mind the Mat
Sara VanderGoot, CMT, e-RYT 200, RYT 500, is Co-founder of Mind the Mat Pilates and Yoga and Director of Mind the Mat Yoga Alliance certified teacher training program. Sara is an experienced Registered Yoga instructor with Yoga Alliance. She studied Interdisciplinary Yoga with Don and Amba Stapleton in Nosara, Costa Rica and at Kripalu Center for Yoga and Health. Sara is Nationally Certified in Therapeutic Massage and Bodywork, licensed by the Virginia Board of Nursing. Sara has been practicing massage therapy, including specialties Prenatal Massage, Postpartum Massage, Deep Tissue Massage and Thai Yoga Massage, in Del Ray, Alexandria for over 15 years and a yoga instructor for 7 years. At Mind the Mat she specializes in Prenatal Yoga, Postpartum Core Yoga, Mommy and Me Core Yoga, Partners Yoga, and Hot Flow Yoga. Sara frequently acts as a birth companion for many of her clients, doing massage and yoga during labor and delivery to facilitate comfort during both medicated and unmedicated births. Before becoming a massage therapist and yoga instructor, she was a lawyer in the Washington D.C. area and found that the healing practices of massage and yoga brought a balance to her life that she had been searching for.

Mind the Mat Pilates & Yoga was founded in 2008 by Megan Brown, Doctor of Physical Therapy and Polestar Certified Practitioner of Pilates for Rehabilitation and Sara VanderGoot, Nationally Certified Massage Therapist and Registered Yoga Teacher (e-RYT 200, RYT 500). In their private practices as physical therapist and massage therapist respectively Megan and Sara observed that many of their clients were coming in with similar needs: relief for neck and shoulder tension and low back pain as well as a desire for more flexibility in hips and legs, stability in joints, and core strength.

Together Megan and Sara carefully crafted a curriculum of Pilates and yoga classes to address needs for clients who are pregnant, postpartum, have injuries or limitations, who are new to Pilates and yoga, and for those who are advanced students and are looking for an extra challenge.     

2214 Mount Vernon Avenue
Alexandria, VA 22301


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