We Are Power: Mind the Mat in 2020

At Mind the Mat, our team is stepping into this new decade with the knowledge that WE ARE POWER. As leaders of health in our community, we are instruments of change. We have the capacity to transform our own lives, communities, and the world for the better. That is what I mean when I write, WE ARE POWER. I don’t mean control, manipulation, or dominance, I mean true power, which requires the constant cultivation of strength and resilience as well as flexibility and oh so much grace.



In the wellness world phrases like “I am love” or “I am light” are popular and effective daily affirmations, but what about “I AM POWER?” Try it out. Wake up in the morning and say it to yourself in the mirror every day for the whole month of January. See how it feels. Ask yourself throughout your day, “Am I being power right now?”

Being power frees us to reframe our values. Sitting in silence is being power. Breathing consciously is being power. Witnessing your vulnerability and practicing compassion towards yourself is being power.



Being power demands no hierarchy and requires us to know our own value and to empower others to know theirs. We are our clients, co-workers, and neighbors’ constant advocates because we know that positive transformation begins with radical self-care. From there, strength and grace flow.



2020 Workshops: A Great Way to Start!

January 1: Strength & Grace in a New Decade: Hot Power Yoga with Julie Weiland

January 1: New Year’s Day Sweat & Reset with Caroline Deitch

January 4: Pilates Fundamentals with Amanda Cataldo (in Arlington)

January 11: Happy Back & Hips with Caroline Deitch

January 18: HAWT101 with Nora Green (in Arlington)

January 25: Yoga for Men with Kevin Castillo

January 25: Myofascial Release with Olivia Sheldon


Still in 2019: Never Too Late!

December 28: Infant & Child CPR with Laura Punaro (in Arlington)


  • 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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