Schedule for 2026:

Times:

Fridays: 6pm-9pm

Saturdays: 12:30pm-8:30pm

Sundays: 11am-5pm

Dates:

January 9-11 & 23-25

February 6-8 & 20-22

March 6-8 & 20-22

April 10-12 & 24-26

May 8-10 & 15-17 & 29-31

Location:

Mind the Mat Del Ray, Alexandria Studio

Integrating Science & Spirit

This 200-Hour Yoga Teacher Training is foundational for learning to teach yoga. This program is registered through internationally-recognized Yoga Alliance and meets their credentialing standards for a 200-Hour Yoga Teacher Training Program.

Whether your intention is to teach yoga or deepen your practice, Mind the Mat’s Teacher Training Program offers an empowering and experiential education:

• Cultivate a deeper relationship with yourself through an applied understanding of yogic history, philosophy and lifestyle.

• Gain a greater knowledge of anatomy and functional movement. Become skilled in incorporating the diverse aspects of yoga into your teaching.

• Learn to work with special populations, including those with specific physical, emotional and mental needs.

• Become a compassionate, authentic and well-rounded yoga practitioner or teacher through 200+ hours of training steeped in science and simultaneously rooted in ancient wisdom. Our program also encourages a strong creative focus to unlock the individual potential and unique voice of each trainee.

You will come away with a strong foundation in the technical, inspirational, and business sides of yoga, including the tools to guide yourself and your students through a profound experience.

Our Three Areas of Emphasis

1. Experiential Learning  

• We believe in putting knowledge into practice and experience, rather than simply reading texts and writing essays.

• Yoga with a Pilates twist: we incorporate skilled core stability and activation principles taught by a Doctor of Physical Therapy & Pilates Instructor. Unique to our program, graduates have a thorough understanding of core anatomy and the ability to properly cue core engagement.

• Understand both the physical and energetic purpose of your class, how functional movement balances habitual movement patterns, and how breath and meditation balance habitual thought patterns and emotional reactions.

• You will learn both western functional anatomy and yogic anatomy and how to apply them to yoga postures.

• Includes in-depth study and practice of asana (yoga poses), pranayama (yogic breathing exercises), meditation, and teaching practicum (including but not limited to modules on safe and appropriate sequencing, crafting a class start to finish, and practice teaching experience)

2. Personal Growth  

• We value the unique qualities of each individual and their style; no "cookie-cutter" teachers here (on our teaching team or in our training graduates!)

• You will learn how use the ancient philosophy and wisdom of yoga to live authentically, with greater health and wellness.

• Includes mindfulness exercises, the history & lineages of yoga, tools for transformation, and a nurturing, supportive community of peers and teachers.

• In depth conversations on race, trauma, diversity, equity and inclusion in yoga spaces.

3. Teaching Methodology

• You will learn Functional Anatomy & Biomechanics and how to apply it to yoga asana for diverse populations.

• We teach the importance of leading with confidence and holding sacred space.

• You will learn specific tools/techniques to be an effective teacher.

• We coach trainees on skilled verbal cueing, assisting, sequencing, class planning, ethics, and the business aspects of yoga.

• Trainees have extensive opportunities to practice sequencing and teaching before graduating from this program.

What Makes This Training Exceptional

Special Populations Training

• We have an inclusive studio environment and work with a range of students of varying shapes, sizes, and needs.

• Includes Seniors, those with Injuries and limitations, Prenatal, Postpartum, and more....

• You will learn skills to teach students in this key niche of the yoga world.

• Includes study of why and how to modify for students’ individual needs.

• This is included in the 200-hour program.

Please email director at mtmteachertraining@gmail.com with specific questions and to learn more about this dynamic program.

Prerequisites

• At least 6 months of yoga practice (2-3 times weekly) and an open, curious mind.

• A completed application and an in-person or phone interview with our program director.

Program Requirements

In addition being present at all our meeting times you will be required to observe (without practicing) and assess (in writing) 10 yoga classes throughout the training.

We also ask that all trainees complete at least one hour per month of Karma Yoga (selfless service) as part of the training experience.

Additionally, students must maintain a dedicated yoga practice of at least 2-3 times weekly throughout the training. We provide guidance and support for all of the above.

Note: It is NOT required that you become a yoga teacher after this training. Many students take this course for their own personal development.

Attendance is required for all sessions with very few exceptions. In the event of a rare pre-planned or emergency circumstance, additional make-up work and meeting with a faculty member is required to ensure integration of content missed.

As a Yoga Alliance Accredited program, if trainees attend less than the required hours we may not be able to provide a certificate of completion at the end of the program.

Please discuss any questions about attendance with our program director at mtmteachertraining@gmail.com before enrolling to ensure you will be able to meet attendance requirements.

Program Benefits: Practical & Personal

• Once you have been accepted to the program and have paid your deposit you are considered a Mind the Mat member and will receive an unlimited membership. Our location in Alexandria, Virginia has three studios, one of which is a state-of-the-art hot studio. This benefit also includes classes at our other Arlington locations.

• Graduates of our program receive a 15% discount on class packages during the year following their graduation from the program.

• Upon graduating you will be eligible to register as a 200-Hour Registered Yoga Teacher through internationally recognized Yoga Alliance. Mind the Mat is a Yoga Alliance Registered Yoga School.

• You will transform. This journey into the heart of yoga will change the way you look at the world forever.

• Your lead instructors are compassionate, fun, enthusiastic, humble and wise. Our Yoga Teacher Training is taught by:

  • Sara VanderGoot, E-RYT 500, RPYT, & Certified Massage Therapist, Doula, Thai Yoga Practitioner, Co-Director of MtM 85hr Prenatal Yoga Teacher Training
    Subjects: Assisting, Special Populations, Finding Your Authentic Voice & Teaching Authentically, Ethics & Business Aspects

  • Dr. Megan Brown DPT, Physical Therapist & Polestar Certified Practitioner of Pilates for Rehabilitation.
    Subjects: Functional Anatomy & Biomechanics, including insight into the mysterious “core” and yoga with a Pilates twist!

  • Caroline Deitch, E-RYT 500, E-RYT 200, RPYT & , Co-Director of MtM 85hr Prenatal Yoga Teacher Training, Childbirth Educator &Doula
    Subjects: Posture Clinics, Cuing & Assisting, Designing Creative Sequences, Philosophy, Systems of the Body, Introduction to the Nervous System, Pranayama & Meditation, Introduction to Yoga Therapy, Introduction to Trauma-Informed Teaching

  • Debora Jackson, E-RYT 500
    Subjects: Introduction to Ayurveda, The Chakra System, Introduction to Mantra

  • Sam Chase, E-RYT 500
    Subjects: History & Lineages of Yoga, Science of Yoga, Yogic Philosophy and Texts, Yogic Lifestyle

  • Various Expert Guest Speakers & Teachers

• Supported Self Study: In addition to the in-class content trainees will receive mentorship and additional support through:

  • developing a personal practice

  • assigned reading & other short assignments

  • support meetings & calls with peers and a mentor from our faculty team

• We know what skills make you marketable as a yoga teacher and we will make sure you have them.

• Upon graduating, you will be eligible to register for our Apprenticeship Programwhere you will have one on one post graduate guidance from the instructor of your choice as you begin your teaching. For more information on the Apprenticeship Program please email Caroline Deitch at mtmteachertraining@gmail.com.

Mind the Mat Apprenticeship Program

Mind the Mat’s signature apprenticeship program is an optional, but highly encouraged, next step after the completion of our 200-hour program. Apprenticeship supports new yoga teacher training graduates to segue seamlessly from training to teaching classes in a studio environment if that is your goal. Approximately half of our graduates complete the apprenticeship, especially if they wish to gain additional experience with special populations or accumulate teaching hours in a studio environment (a necessary step to auditioning for instructor positions).

Participants may choose to work with an instructor that resonates with their own personal practice and teaching style. With a dedicated team of expert instructors on the Mind the Mat team, we have a wide range of specialties to choose from. Most people complete this program in approximately 4-6 months; however, we fully acknowledge each person's journey is unique. We will work with you on a timeline that fits your schedule.

This program is open to graduates of the Mind the Mat 200-hour yoga teacher training program as well as those from other 200-hour yoga teacher training programs.

For more specifics, email our program director at mtmteachertraining@gmail.com.

Tuition is $3250 (minus $250 deposit to hold your spot)

• Once you have filled out the application below, you will be contacted for an interview.

• When you have been accepted to the program, you will be sent a link to pay your deposit to hold your spot.

• Payment of remaining tuition must be made before the start of the program.

• The security deposit is non-refundable if you decide not to participate in the program.

• Payment plans are available upon request. Full tuition must be paid in full by the end of the program. If a trainee drops out of the program before payments are complete, the trainee is still responsible for the remaining tuition.

Cancellation Policy

A $250 deposit is required to hold your space in the program. If you decide not to participate in the program, you will loose your deposit. If you have paid your full tuition and decide not to participate in this program before the first day of class, all tuition will be refunded, minus the $250 deposit. No refunds will be made after the start of the program.