Discover Alignment Side Lying

Foundation: “Discover Alignment” – Pelvic Pushes

Foundations: “Discover Alignment” –ย “Pelvic Pushes”


What’s it good for? โ 

๐ŸŒŸ Noticing part of the “Outer Core” that helps us stabilise our pelvis in the “up / down” direction (pelvis up-slip / down-slip).

๐ŸŒŸย  Balancing – helps us to notice differences between the left and right sides of our bodies.

๐ŸŒŸ Learning to balance or improving balance in side lying exercises.

๐ŸŒŸ Becoming aware of your position for starting side lying exercises.

A quick “how to”…

Side Lying: find your alignment (ideal starting position)ย 


๐ŸŒŸย  Lie on your side with your left elbow in the back corner of your mat and your spine along the back edge of the mat.

๐ŸŒŸย  Press your head into your left hand and press your left hand into your head.ย  This will help to stabilise your neck by activating your shoulders.

๐ŸŒŸย  Bring your right hand behind your head and interlace your fingers so that you have your left elbow on the mat and your right elbow is pointing towards the ceiling.

๐ŸŒŸย  Bending at the hip, being careful not to bend along your spine, bring your feet toward the far corner of the mat.

๐ŸŒŸย  Externally rotate your legs so that you have space between your feet but your heels are together.

๐ŸŒŸย  This external rotation will lift up your heels of the mat and your left toes are supporting your legs.ย  Make sure that your toes are tucked under your feet.

๐ŸŒŸย  This is your starting position … now reach your right leg away from you towards the wall opposite.

๐ŸŒŸย  This will have the effect of pushing your right heel over your left one, will move the right hip bone away from your shoulder lengthing the right side of your torso.



๐ŸŒŸย  If you find it difficult to balance while supporting your head in both hands, try placing your right hand in front of your torso to help with your balance.


Things to think about…ย 


๐ŸŒŸย  Feel the activation in your shoulders as you press your head into your hands and vice versa.

๐ŸŒŸย  Feel the activation in your bottom as you squeeze your heels and inner thighs together.

๐ŸŒŸย  As you move your upper leg out and back turn your attention to your breathing.ย  How does the sensation of breathing change between a “reached out” leg and in a relaed position?

๐ŸŒŸย  Can you notice a space open up between your waist and the floor?ย  Imagine creating a little space for a mouse to crawl through!


Hints & Tips:

๐ŸŒŸย  Although this is an “easy” exercise, becoming proficient at noticing everything can take time.ย  Be patient and kind to yourself, it’s not as easy as it sounds! ย Pilates is something to practice, not “do”.


Any Questions?

Ask away – I love to help!ย  Click here for the Contact Page ๐Ÿ™‚ – or leave a comment at the bottom of the post – see you there…



Miguel ๐Ÿ™‚

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