Pre-Pilates Workout with Sonjé

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Join Sonjé Mayo for an incredibly deep core workout that will humble you in its intensity. Sonjé takes the first 5 minutes of class to explain correct alignment for different spines. To skip ahead, click the 'Beginning of Workout' chapter. This workout is wonderful for all practitioners and works especially well for those dealing with injury or recovery from a wide range of issues like low back pain, osteoporosis, abdominal surgery, neck, shoulder, and knee pain. You'll put this workout on repeat when you feel the results of your first workout! For teacher training, private lessons and Schroth work, visit Sonjé Mayo at http://Sonjé

What Others Are Saying


  1. kuchin 1 month ago

    Excellent workout. I learned a lot! I am working on tight psoas and lumbar. Can you please send me the link to the back prop you used on Reggie?

    • Sonjé Mayo Author
      Sonjé Mayo 1 month ago

      Great! I have emailed you the links for all three sizes.

  2. SandytheGoddess 2 months ago

    These were great exercises and visuals to see and feel what is going on in one’s body. I also appreciated the comment to do 3-5 minutes of pre-pilates for every workout. It helps!

    • Sonjé Mayo Author
      Sonjé Mayo 2 months ago

      I am pleased that you mentioned the fact that every class should start with pre-Pilates exercises. You are correct in feeling how much it helps to focus mentally and physically in preparation for what is to come. When one just dives into the workout, it takes much longer to feel the required intensity and concentration.

  3. Bouncyweee 3 months ago

    Another question: Is there any advice against doing through two workouts a day? I’ve done a number of pilates classes, but started here at the basics because I feel it’s always a great reminder to fix my alignment – I did not know that I had to flatten my back with stomach muscles only and no tilting! (0_0) Would one repeat this class twice in a day, or every day, or just follow the 14 day schedule?

    • Sonjé Mayo Author
      Sonjé Mayo 3 months ago

      If you work conscientiously and diligently, once a day is sufficient because working twice a day may exhaust one mentally too much.
      It is never about the quantity, but all about the quality……

  4. Bouncyweee 3 months ago

    Can I also have the link to the back prop? I have the same tilt that Reggie does.

    • Sonjé Mayo Author
      Sonjé Mayo 3 months ago

      I will send you the links with pleasure.

  5. MiaHeller 3 months ago

    Sonjé- where can I find the lumbar support prop you use?

    • Sonjé Mayo Author
      Sonjé Mayo 3 months ago

      I have sent you the links! They will be very helpful.

  6. rayjo 4 months ago

    wow, really wonderful workout! i seem to have the same postural imbalance as Reggie–are there any other videos or exercises you’d recommend for addressing the tight psoas/posterior pelvic tilt complex? going to do these exercises every day! 🙂

    • Sonjé Mayo Author
      Sonjé Mayo 4 months ago

      Pleased that you have indentified your particular need. My advice is to continue working with a prop to lengthen the posterior muscles and to eliminate any pelvic tilt..
      Leave the prop in place for all exercises in supine on all apparatus until you have achieved the required length and strength.
      Then you can either move on to a smaller prop or no prop at all. This will be a great journey for you!!

  7. Sonjé Mayo Author
    Sonjé Mayo 5 months ago

    Excellent! So pleased it worked for you!

  8. cpyles2 5 months ago

    I tried this as she explained and my abs area fired off during the prone exercises in a way they never had. This was amazing and 3-5 minutes pre pilates is so good

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