Intermediate Mat with Sonje

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Think Pilates is easy? Think again!! This workout with Sonje begins with a deceptively simple warm up aimed at proper pelvic alignment. If you just did that five minutes, you’d be set up for a great day, but continue along and you’re in for a body-changing session in a quick ½ hour. For lessons, workshop requests, teacher training, and Schroth work, visit Sonjé Mayo at http://Sonjé Filmed at Pilatesology Studio.

What Others Are Saying


  1. Alexis Miller
    Alexis Miller 4 days ago

    Thank you Sonje…I’m really enjoying your videos! Super clear, I learn a lot from every video I watch. I have a studio in Asheville, so hope to come visit your place sometime!

    • Sonje Mayo Author
      Sonje Mayo 4 days ago

      Hi Alexis,
      Thank you for your positive feedback.
      I sincerely hope that you will visit me in Nashville sometime!

  2. almln 6 months ago

    This is my first pilatesology class and I really enjoyed your teaching style Sonje . Thank you so much!

    • Sonje Mayo Author
      Sonje Mayo 6 months ago

      Welcome to Pilatesology! I am so delighted that you have enjoyed the class.

  3. floriobotanicals 9 months ago

    hi! I just enjoyed this video! can you recommend an alternative head/arm position for the side leg exercises for someone that has a limited shoulder motion range? thanks!

    • Sonje Mayo Author
      Sonje Mayo 6 months ago

      Hi there,
      I am so sorry i missed this message.
      For someone with limited shoulder range, they will need to lie flat with no elbow support.
      The underneath arm can be stretched out with a small pillow in the neck for support or they can bend the bottom arm to provide head support if the shoulder allows that.

  4. precious74 11 months ago

    Thank you Sonje!you are a true inspiration,I admire you so much.
    I just practice your class and i feel reborn!
    thank you!love and light from London

    • Sonje Mayo Author
      Sonje Mayo 11 months ago

      How wonderful to hear from London!! I am delighted that this class has been so inspirational for you.
      Hopefully our paths will cross sometime, somewhere…..

  5. Ryan7812 11 months ago

    Sonje, I learn so much from your classes and movement descriptions. Thank You!!

    • Sonje Mayo Author
      Sonje Mayo 11 months ago

      That is good to hear! Thank you for letting me know.

  6. Caboose 1 year ago

    great visual cueing , really enjoyed te flow. Thanks for a great workout

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      That makes me very happy! Thanks for your feedback.

  7. Alisa Wyatt

    Loved working out with you this morning Sonje, this is the perfect warm up before playing volleyball :).

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      And I bet you played like an Olympic champion!!

  8. KathyJanke 1 year ago

    I have decided that you are my favorite instructor after watching dozens of Pilatesology videos. Thank you for being so clear and in sync with Joseph’s methods. I love that you insist on proper form with every exercise which is not something I see from every instructor.

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Thank you Kathy! I appreciate your comment.
      Being so ‘picky’ and consistent requires so much energy from the teacher…..sometimes I think we work harder than the students!

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