The Vertical Pelvis Workout

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Find out what it was like to take class with Joe Pilates as a young dancer. Your teacher Sonjé Mayo was exactly that, and in this workout she shares the key detail that Joe insisted upon. Sonjé calls it the 'Vertical Pelvis' and if you’ve never practiced this way you’re in for a humbling and body changing experience. Learn what true stability feels like, why your body might have different needs than your neighbor's and how much it adds to the advanced moves you already know. For teacher training, lessons and Scroth work, visit Sonjé Mayo at http://Sonjé

What Others Are Saying


  1. Mudrapilates 4 months ago

    I loved this class. Thank you. You are such an incredible teacher.

    • Sonje Mayo Author
      Sonje Mayo 4 months ago

      Thank you for your praise……I strive to continue improving!

  2. Katie 8 months ago

    Thank you for sharing so much knowledge. A fantastic class.

    • Sonje Mayo Author
      Sonje Mayo 8 months ago

      Great to hear from a Pilates enthusiast across the pond!

  3. KathyJanke 12 months ago

    Great advanced class! Loved the “cactus” cue vs. the “beach ball” cue. It drives the point home about pulling navel to spine. Thank you!

    • Sonje Mayo Author
      Sonje Mayo 12 months ago

      I am delighted that you found these cues helpful…..I am all about working with imagery!.

  4. BrendaKorb 1 year ago

    Sonje I am sooo happy to have found you again! Great class with tremendous insight. Danced with you many years ago with Debbie and Tracy in SA. Look forward to following you and continue learning from you xxxx

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Oh wow China… good to hear a voice from the past! It appears that many dancing gypsies have pursued Pilates!!
      I am so happy that you have found me!

  5. Gina Jackson 1 year ago

    Delicious! Thank you. Look forward to more from you.

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Thank you! I look forward to giving you more….

  6. Jyc268 1 year ago

    Question about the cue to crack a walnut between blades during the control balance front. Can you please explain why? I always learned to keep shoulder blades wide and flat across back to keep serratus engaged. Thanks!

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      You are quite correct.
      I only use ‘cracking the walnut’ if I see a rounded thoracic area, which is common.
      If they go to the other extreme and ‘hang’ through, I will use “broaden the back, spread your wings” to achieve the required flatness.
      It is all about attaining equal length front and back.

  7. Tracy Sue Du Plessis 1 year ago

    Brilliant, loved the cactus analogy and all the other cues, thank you!!!!

  8. Victoria Sommer 1 year ago

    Wow what a wonderful class, loved the cues. .thank you!

  9. Thank you! Very interesting and challenging class. . Greatimgs from Italy!

  10. Andrea

    What a great class! Thank you so much! It reminded me of my very first matclass as a client. I was told to find a house for the mouse in side kicks! Greetings from Austria!

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Guten Tag Andrea! I am delighted that you enjoyed the class.

  11. Cheryl Maher
    Cheryl Maher 1 year ago

    Sonje! Thank you for your awesome workshop at The Pilates Method! Over the past couple days, I have been getting positive feedback from the instructors who attended. The verticle pelivs makes sense! I started right away with the clients who could not do a roll up or had a hard time. Like magic! They are doing a roll up! We added the nice D foam positioning pillow, got their tailbone long and they can do a roll up. Thank you!!!
    Cheryl Maher

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Thanks Cheryl It is truly Joe’s magic and I was so happy to pass it on at The Pilates Method studio workshop.

  12. Soulbodyworks 1 year ago

    Absolutely loved the depth of this class, Sonje. Really looking forward to your workshops in Dallas next month!

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Great! I am looking forward to it too!

  13. robertapilates 1 year ago

    Amazing work and cues! Thank you!!!

    • Sonje Mayo Author
      Sonje Mayo 1 year ago

      Thanks Robert. Hopefully the cues will give your clients new insight.

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