Intermediate Mat with Sonjé

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Think Pilates is easy? Think again!! This workout with Sonjé Mayo 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. Catgal01
    Catgal01 2 months ago

    Wow that was sensational. I really needed a butt kicking today to blow off some cobwebs. If anyone can make me puff and pant it’s exactly what I needed. Thankyou Sonje

    • Sonjé Mayo Author
      Sonjé Mayo 2 months ago

      Wonderful to hear that it got your juices flowing!!

  2. Silke 4 months ago

    It felt so good to my body doing this :-))

    • Sonjé Mayo Author
      Sonjé Mayo 4 months ago

      What a great feeling…..I am so pleased you did the class! Thank you.

  3. ronelcl 5 months ago

    Thank you, another great workout and I can feel how I am getting stronger!

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      Mooi so Ronel! Hoe gaan dit met jou?

  4. Alisa Wyatt

    Good morning Sonjé! I loved doing this one again. Today I was reminded of how good it feels to pull the leg in with control when you cue Pull/Press switch (for anyone wondering what I’m talking about check out this breakdown:
    And the other two things I realized are that:
    1) 12 days into this 14 day challenge and my Swan Dive is coming back, yay!
    2) I really need to work on keeping my knees together in Double Leg Kicks, my inner legs are weak and they don’t do a thing without knees together.
    Thank you for making my day. xoxo

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      Yay to all of that!!
      There is no question that working out daily with purpose and concentration shows results.
      Furthermore, this pandemic has given us all the opportunity to perfect our personal practice, which was not possible with studios and traveling.
      I actually am liking the slower pace of life for a while and I see my clients also becoming less stressed………

      • Alisa Wyatt

        Me too, I’m going to keep that aspect of pandemic life going when it all starts up again.

  5. Kathy
    Kathy 5 months ago

    Thank you Sonje. So on point…love the cues and the detailed set ups. Ooo and those nasty little toe taps …. I was looking forward to see you in Sicily in June, but it’ll be for 2021. In the meantime I shall practice 😉

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      Thanks for your feedback. Hopefully we will do it all in Sicily next year!

  6. Tan 5 months ago

    great prep, great cues – really got into all the right muscles…wonderful mat! Thank you!

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      Great Tan! I am delighted that you got a lot out of the class! Knowledge is power……

  7. 5 months ago

    I can’t get enough of Sonje’s classes. May we have more please?

    • Sonjé Mayo Author
      Sonjé Mayo 5 months ago

      Thank you for your positive comment… is always good to hear!

    • Alisa Wyatt

      As soon as everyone can be together again we will be filming more classes with Sonjé! And I there are some still making their way through our editing process too so watch for new ones in the meantime! 🙂

  8. TracyWCorvo 5 months ago

    WOW! This was great! THIS is how you teach a mat class. I so appreciated all those corrections. Mat is tough and I loved it. Thank you so much!

    • Sonjé Mayo Author
      Sonje Mayo 5 months ago

      Thank you Tracy!! I am delighted that you got a good, informative workout!

  9. Alexis Miller
    Alexis Miller 8 months 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!

    • Sonjé Mayo Author
      Sonje Mayo 8 months ago

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

  10. almln 1 year ago

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

    • Sonjé Mayo Author
      Sonje Mayo 1 year ago

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

  11. floriobotanicals 1 year 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!

    • Sonjé Mayo Author
      Sonje Mayo 1 year 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.

  12. precious74 2 years 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

    • Sonjé Mayo Author
      Sonje Mayo 2 years 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…..

  13. Ryan7812 2 years ago

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

    • Sonjé Mayo Author
      Sonje Mayo 2 years ago

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

  14. Caboose 2 years ago

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

    • Sonjé Mayo Author
      Sonje Mayo 2 years ago

      That makes me very happy! Thanks for your feedback.

  15. Alisa Wyatt

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

    • Sonjé Mayo Author
      Sonje Mayo 2 years ago

      And I bet you played like an Olympic champion!!

  16. KathyJanke 2 years 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.

    • Sonjé Mayo Author
      Sonje Mayo 2 years 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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