NEW: Functional Mobility Programs…Plus an Early Sale

We are all athletes to a certain extent. I feel like an Olympian if I make it through the day with all my peeps in one piece! But how about that last road race you ran? Did you recover well? Or did you feel it for weeks? How about that surfing trip to Costa Rica you have planned for spring break? Are you prepared for it? Or are your knees already bothering you when you go up and down stairs? (This can start in your 30s!) No matter our generation, maintaining mobility, defined as the ability to move freely and easily, is important as we age.

I recently spoke with a young 30- or 40-something dad who requested “a specific exercise program that, when done consistently in conjunction with our normal workout, allows us to continue to do the things we love.” Those activities include cycling, playing soccer with the kids,  lifting heavy stuff overhead, you name it. Also, my best guy friend just started surfing pretty regularly. He’s in his early 50s and is a total hunk (it’s Gina’s husband if you’re wondering, sorry, don’t text me for his info!). He knows he needs to stay mobile and nimble in order to continue to participate in the activities that make him happy — surfing all the livelong day and spending time with his three daughters.

What’s the theme here? As we go through life, we need to do the right movements and routines that keep our muscles and joints flexible, our strength balanced, and our bodies injury-free so that we’re able to enjoy an active lifestyle at any age.

In response, we’ve crafted a unique formula of specific Pilates moves, targeted yoga poses, and overall functional mobility techniques to help you keep doing the things you love to do. And guess what, you don’t need a machine…or any equipment:


Your body is the machine and your brain is the equipment.


Read all about our new mobility workshops:


*NEW* Active Recovery Program

Are you looking to increase flexibility, mobility, and body awareness? This monthly mobility workshop is for athletes and movers of all types and levels. We use a creative blend of Pilates and yoga to target the stabilizing muscles that are typically underutilized. We’ll also release those muscles that are overused during workouts like running, cycling, and CrossFit.

Participants will learn useful tools and techniques that can also be practiced at home to compliment an existing training program. These techniques, when practiced consistently, can help you perform better and recover faster, whatever your preferred workout.


Mind the Movement

Learn how to nourish your body through movement. This workshop is meant for athletes, non-athletes, or anyone who wants to dive deeper into daily movement for health, injury prevention, mobility, and strength. Students will move through mobility drills, Pilates-inspired exercises, and the basics of Animal Flow.*


Primal Pilates: Elements of Animal Flow

Enhance the way you move through a combination of Pilates and level 1 Animal Flow* movements. Learn how to utilize movement for self assessment and injury prevention, motor coordination, athletic warm-ups, cardio drills, core activation, and creating mindful flows. The class will include a full, fun, energized, group flow to integrate what you’ve learned.


*Animal Flow® is an innovative fitness program that combines quadrupedal and ground-based movement with elements from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement.


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Let’s start our Black Friday SALE now!

Use the code BLACKFRIDAY at check out (web only, does not work on the app) for 20 percent off of all workshops, including the above, gift certificates, class packages, and specialized series now through Cyber Monday.


  • The latest from Megan
Megan Brown, physical therapist, Pilates instructor, mother and co-founder of Mind the Mat Pilates & Yoga in Alexandria, VA, likes to goof around. Yet her commitment to her students and her skill set in the field is no joke. After graduating from University of Virginia with a degree in Sports Medicine, Megan went on to receive her Masters in Physical Therapy and eventually her Doctorate in the profession. Although Pilates was never part of the plan, the method changed the way she treated patients, positively re-directed her career path and enhanced her own active lifestyle. Customized Pilates instruction is her specialty–she designs classes based on clients needs: athletes, new moms, rehabilitation or just for fun (why be serious all the time?). Pilates + Yoga is the best of both worlds, hence the creation of Mind the Mat studios providing classes for all—in every walk of life.

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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