A Special Mother’s Day Wellness Workshop + Mother’s Day Deals!

At Mind the Mat we love our mamas: Use promo code MAMAMIA at check-out to receive a 15 percent discount on registration for any of the Mind the Mat workshops mentioned in this article and gift cards.

Mamas, Mother’s Day is a great day to spend with your family, surrounded by their love and attention, but sometimes, if you have small children, that can also mean work for you. Take a break midday and give yourself the gift of a little time just for you. Join me on May 10th, from 1pm – 3pm live via Zoom for my Signature Mother’s Day Workshop: All About Mama! This workshop is perfect for pregnant women and women with newborns or small children.



As an experienced doula, yoga instructor, and massage therapist with a specialty in prenatal and post-pregnancy wellness, I’ll share some easy-to-use tips, remedies, and techniques that will make your life as mama a little less stressful and more enjoyable. This wisdom comes out of the ancient Ayurvedic wellness system (of which yoga is a part) as well as current scientific research.


Here’s what you will learn:

1.) How to go with your flow: women not only have a circadian rhythm, but also an infradian rhythm which is important to understand for purposes of stress management, hormone balance, and diet.

2.) Nutritional tips for mamas: a woman’s hormones require her to eat differently every week of the month to maintain desired energy levels, weight, and a healthy menstrual cycle.

3.) Simple self-massage and infant massage techniques with essential oils that are key in daily digestion and detoxification for mama and baby.

4.) A specific “detox and rebuild” regime to use after birth to balance hormones, assist with digestion (for both baby and mama), support healthy breastfeeding, and build energy levels.

The last 30 minutes of this workshop will include a relaxing Restorative Yoga Practice + Guided Meditation for mamas!



Get this workshop for free with registration for one of my two Signature 6-Week Series for mamas which both start on Thursday, March 14th.

1.) Prenatal Yoga 6-Week Specialized Series + Special Add Ons for free! Click here to find out what those add-ons are.

2.) Get Fit After Baby 6-Week Specialized Series + Special Add Ons for free! Click here to find out what those add ons are.

At Mind the Mat we pride ourselves in offering safe, effective, and functional instruction for mamas, prenatal and post-pregnancy, with experienced, highly-trained, expert instructors. Check out our full schedule of Specialized 6-Week Series for mamas as well as our prenatal and post-pregnancy drop in classes for mamas.





Additional series and workshops we highly recommend for mamas at Mind the Mat include:

Infant & Child CPR held regularly on weekends with an expert pediatric intensive care registered nurse. Coming up next on May 9th!

Childbirth Intensive with a registered nurse with over 25 years of experience in the maternal-child field. Held regularly on weekends. Coming up next on May 24th!

Special Mother’s Day Deal: use promo code MAMA at check-out to receive $49 off your registration for this 4-week series, My Birth Class: A Doula’s Guide to Empowered, Supported, Evidence Based Birth Practices with one of Mind the Mat’s favorite doula’s, Mary Via. You can contact her about her doula services at mary.m.via@gmail.com.




We don’t just give classes for mamas:

Check out all of Mind the Mat’s Pilates & Yoga classes for everyone at www.mindthemat.com!

To purchase LIVE STREAM classes, check out Mind the Mat deals including:

Virtual New Client Deal – one-week unlimited LIVE STREAM classes for $20.

$99/Unlimited Membership – includes all LIVE STREAM classes plus a library of pre-recorded classes.

Weekly Digital Class Pass – includes all LIVE STREAM classes plus a library of pre-recorded classes (no notice or fees required to cancel at any time).


  • 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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