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Mind the Mat 85 Hour Prenatal Yoga Teacher Training

March 20


If you are a yoga instructor who is passionate about working in specialized ways with women during their childbearing years, you will fall in love with this 85 Hour Prenatal Yoga Teacher Training. This training is also open to aspiring yoga instructors, birth assistants, doulas, midwives, nurses, doctors, and mamas who are motivated to learn how yoga empowers women to listen to their bodies, respect their innate wisdom, and make informed decisions during pregnancy, labor, delivery and after birth.

Birthing is one of the most powerful and transformational experiences a woman can have. Physical and emotional support and preparation is necessary for a woman to approach birthing from a place of strength and positivity. Yoga is a unique, functional and effective tool to incorporate throughout the journey. This program will teach you how to support pregnant women who come to your non-specialty flow classes with appropriate modifications, however the focus will be on creating intelligent, safe, and joyful sequences that address the specific needs of mamas during all stages of pregnancy and after baby.

In this program you will learn as much about yourself as you will about how to use yoga as a tool to support women through pregnancy and afterwards. You will gain knowledge about ancient and modern birthing and post-pregnancy practices that will allow you to consciously form your own beliefs about birth and beyond. This training will provide you the opportunity to connect and share with other women and experience a deep sense of nurture and community.

* Early Bird Tuition $1300

If you are interested in hosting Mind the Mat’s 85 Hour Prenatal Yoga Teacher Training at your studio, please contact Sara VanderGoot at info@mindthemat.com


In Depth Teachings:

This training is based on Vinyasa style yoga for pregnancy & beyond

Ayurveda & The Childbearing Years

The History & Philosophy of Childbirth

Evidence Based Studies on preparing for Labor & Delivery

Prenatal and Post-pregnancy Anatomy, Physiology & Psychology

Intelligent Cuing & Sequencing for Prenatal & Post-pregnancy classes

Creating and Teaching Mommy & Me Classes

Hands on Assistance for Prenatal & Post-pregnancy

Working with Essential Oils for Prenatal & Post-pregnancy

Restorative Yoga for Pregnancy & Beyond

Business Aspects of Prenatal and Post-pregnancy Yoga


Expert Instruction:

This program is registered through internationally recognized Yoga Alliance and meets their credentialing standards for an 85 Hour Prenatal Yoga Teacher Training Program.

The majority of this training will be taught by Sara VanderGoot. At times there will be local experts in various fields of women’s health invited as guest speakers.

Sara VanderGoot, CMT, e-RYT 200, e-RYT 500, RPYT co-founded Mind the Mat Pilates and Yoga. She studied Interdisciplinary Yoga with Don and Amba Stapleton in Nosara, Costa Rica and at Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. Sara completed her Prenatal Yoga Training at Blooma in Minneapolis. Sara is registered through internationally recognized Yoga Alliance as a e-RYT 200, e-RYT 500, RPYT, YACEP. Sara is Nationally Certified in Therapeutic Massage and Bodywork, and licensed by the Virginia Board of Nursing. Sara specializes in working with moms during and after pregnancy and attends births as a doula. She completed her doula training with experienced midwives in Colombia, South America and is knowledgeable about modern birth practices as well as ancestral birth practices and plant medicines. Sara has been practicing massage therapy, including specialties in Prenatal Massage, Post-pregnancy Massage, Deep Tissue Massage and Thai Yoga Massage, in Alexandria for 20 years and has been a yoga instructor for 10 years. At Mind the Mat she specializes in Prenatal Yoga, Post-pregnancy Core Yoga, Mommy & Me Core Yoga.

Before becoming a massage therapist, yoga instructor and doula, Sara earned her Juris Doctorate from William and Mary Law School and was a lawyer in the Washington D.C. area. She found that the healing practices of massage and yoga brought a balance to her life that she had long been searching for. Sara also has a B.A. in English Literature from University of Michigan and an M.A. in Creative Writing from Johns Hopkins. Writing is her favorite hobby! Most importantly, Sara has a 7 year old son named Andrew who is her sunshine and her greatest teacher.


Course Dates & Times:

Three weekends at the Mind the Mat Alexandria, Virginia location & 25 hours of mentorship at your own pace:

September 20-22, 2019

October 18-20, 2019

November 15-17, 2019

Fridays 6:00-9:00pm

Saturdays 12:30pm-8:30pm

Sundays 10:00am-6:00pm


To Register:

Visit: http://www.mindthemat.com/80-hour-prenatal-yoga-teacher-training

Step 1. Submit your deposit, which holds your spot.

Step 2. Fill out and submit the online application

Step 3. Sara VanderGoot will contact you to schedule an interview. If, through the conversation, both parties agree that the prenatal yoga teacher training would serve you at this time, you will be accepted into the program and officially notified via email.



This 85-Hour Training is open to aspiring or experienced yoga teachers, birth assistants, doulas, midwives, doctors, nurses, and mamas.

A consistent yoga practice (2-3 times weekly) and an open, curious mind

A completed application and an in person or phone interview with Sara VanderGoot, Director of the 85 Hour Prenatal Yoga Teacher Training

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


Program Requirements:

Be physically present at all our meeting times

Complete reading requirements and write review on each book

Complete 25 hours of mentorship which includes attending & observing 10 prenatal or post-pregnancy yoga classes at Mind the Mat or another studio and writing a review of each class, assisting 10 prenatal or post-pregnancy yoga classes at Mind the Mat, and teaching 5 community prenatal or post-pregnancy classes at Mind the Mat


Required Readings:

Ina May’s Guide to Childbirth by Ina May Gaskin

Birthing From Within by Pam England & Rob Horowitz

Active Birth: The New Approach To Giving Birth Naturally by Janet Balaskas


Program Benefits – Practical & Personal:

You will have access to 3 months of unlimited FREE yoga classes. Our location in Alexandria, Virginia has three studios, one of which is a state of the art hot yoga studio. This benefit also includes classes at our second studio location, in Clarendon, Arlington, Virginia. Pilates and Barre classes are not included but we encourage you to observe these classes upon request.

You’ll receive a 15% discount on class packages during the year following your graduation from the program.

During the program, you will receive discounts on Territory prepared foods offered at our Alexandria and Arlington studios.

You and your teaching will transform. Your personal yoga practice and the way you teach will never be the same.

Once you receive your certificate from Mind the Mat, you can register as an 85 Hour Prenatal Registered Yoga Teacher with Yoga Alliance.


Tuition & Payment Schedule:

$1550 Full Tuition Fee. Cost includes unlimited yoga classes during program (workshops, series, barre and Pilates classes not included), 15% discount on class packages during the year following the program, discounts on Territory prepared foods offered at our studio.

$1300 Early Bird Special (if registration occurs and full payment is postmarked by July 31, 2019).

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

Full tuition payment required by start of program.

Payment plans available only upon request via email to Sara VanderGoot at info@mindthemat.com.

If you drop out of the program before the start, security deposit is not refunded. Once the program has started tuition is non-refundable.


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.


March 20
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Mind the Mat (Alexandria)
2214 Mount Vernon Avenue
Alexandria, VA 22301 United States
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703 683 2228
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