Side Boat Pose
Core Stability and Pelvic Balancing

​Side Boat Pose offers great work to stabilizing the core and pelvis and can be useful in matters of misaligned pelvis or lower back pain as long as with all core work poses, you maintain uddiyana bandha and draw your abdomen in and upwards while you breath in the pose. 

Start laying on the side, one arm extended under the ear, the other in front of the chest, palms down and finger tips ready to support weight. Reach the body straight as if in Mountain Pose.

Inhale, create length and exhale to lift up into the pose, lifting the elbow and armpit of the extended arm by pressing down.

After building strength in the 2nd step, bring the lower ribs down, and raise the extended arm, palm up.

The last stage involves the most stabilization and strength. Lift the 2nd hand from the floor and turn the palm up or down.

In all variations of the Side Boat Pose keep the legs reaching and active with flexed feet as if you are standing on mountain pose feet. Another variation of the pose can involve lifting the top leg or while squeezing a block between the legs.

Common Misalignment
The concept of the pose is to move only through the side body range of motion, especially meaning, don't tip the pelvis forwards or backwards. Some people may find discomfort on the side of the hip from the pressure on the floor. In this case, you can fold more cushioning under the hip joint or even create a small ring with a towel to place the center of the hip joint. 

If the reason for misalignment is just wrong action, a teacher can come and step over the midsection of the student, ask them to lower down slightly, and then roll them into the correct position using their ankles while encouraging extension.