Mind the Mat’s Hybrid Flex 200 Hour Yoga Teacher Training: Live Stream & In-Person Options Available

Are you searching for personal transformation? Or to deepen your yoga practice? Do you yearn for friendships within a community of like-minded people? Are you considering changing your career? Are you looking for techniques to enhance your personal and professional communication and leadership skills?

Many Mind the Mat graduates answered “yes” to the above questions and found the way forward through yoga teacher training. Mind the Mat is accepting applications for the Yoga Alliance-approved 200-Hour Yoga Teacher Training starting in January 2021.




In this program you will:










Here’s what our teachers from previous programs have to say:


“Choosing Mind the Mat was the best decision I could have made. The training was a holistic approach to yoga and a deep dive into the history, philosophy, and postures. This training gave me the tools for a deeper understanding of self and helped clarify my path to helping disadvantaged teens.” –Pam


“I wanted to complete this training to dive deeper into my personal practice and learn how to be able to share the practice with others. The transformation that occurred and the things that I gained from the training are priceless. Being immersed in my practice really changed my perspective on my practice, my life, and myself. I will be forever grateful for the knowledge, support, and community that I gained at Mind the Mat during the teacher training.” –Molly


“The feeling of being satisfied with who I am, just as I am, sprouted from instruction by Mind the Mat teachers, conversations with fellow students, and diving within myself. Overall, the training taught me yoga is about learning who I am without judgment. It is this sense of non-judgmental awareness that I continue to take with me, off my mat and into the world.” –Sarah


“The director told me everyone wants to be seen, touched, and heard. Taking this teacher training taught me how to see, touch, and hear others with respect and compassion.” –Marisha


“In addition to yoga poses and functional anatomy, I learned that daily meditation gives me enormous energy. I try to share that with family and friends as often as I can because we can all use more energy.” –Rabab


  • 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.


3300 Fairfax Dr.
Arlington, VA 22201


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