During the 200hr Teacher Training Semester, we meet:

• Friday evenings 6pm-9pm

• Saturdays 12:30pm-8:30pm

• Sundays 11am-5:30pm

Weekend Training Dates:

January 2026-June 2026, roughly every other weekend for 12 weekends total.

Exact dates coming soon

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.

Steps to enrollment:

• Fill Out the Application

• Submit your $250 deposit to secure your spot

Once you have been accepted to the program and have paid your deposit your spot is reserved in the training cohort.

• All trainees receive an unlimited membership to all of our locations during the training Semester (January - June).

• Special note for trainees who choose to submit their full tuition in advance of the training start: those individuals will have access to the free unlimited membership from the point when full payment is submitted through the end of the training semester.

We have 3 state of the art locations:

• Del Ray (Alexandria, Virginia): three studios, one of which is a state-of-the-art hot studio.

• Virginia Square (Arlington, Virginia): two studios, one of which is an infrared panel heated studio

• Lyon Park (Arlington, VA): two studios, one of which is a state-of-the-art hot studio

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 led 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 & Birth 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 Program (see below) where 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 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 Caroline Deitch at mtmteachertraining@gmail.com.

Cost for the Apprenticeship Program is $500.

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 director who will contact you after receiving your application.

Program Requirements
Attend all sessions and complete all reading and assignments.

Schedule conflicts are handled on a case by case basis. Make-up sessions and work are sometimes possible but not guaranteed. Missing training sessions is highly discouraged as it may result in becoming disqualified from 200hr certification by Yoga Alliance standards.

All trainees will observe (without practicing) and assess (in writing) two to three yoga classes during the training months.

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

Del Ray Studio unless otherwise noted.

$3500.00 Total Investment: includes all sessions, a copy of the Mind the Mat signature Yoga Teacher Training Manual, and an unlimited membership from the time you enroll through graduation (includes virtual formats and in-person classes). Graduates of our program also have a 15% discount on class packages & workshops for the year following graduation.

• We do offer a scholarship for potential trainees that identify as BIPOC. Please see application for details.

• We also partner with a local nonprofit Move2Learn that funds one local public school teacher’s training each year.

A $250 deposit is required to hold your spot when registering. This deposit will be subtracted from your tuition cost when tuition is paid for in full. Please note that the deposit will be lost if you decide not to commit to the program. If you are not accepted to the program, your deposit will be returned. Pay Deposit.

Full tuition payment or enrollment in payment plan (available upon request) is required before the program begins. No refunds are available after the start of the program. If you are on a payment plan and you leave the program, tuition for the remainder of the program is required.

Cancellation Policy
A $250 deposit is required to hold your space in the program. If during your interview, Mind the Mat determines that yoga teacher training is not appropriate for you right now, you will receive a full refund of the deposit. If you 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.

Submit your deposit here.