This stabilizing pose promotes balance, stretches the hamstrings and hips, and encourages introspection. To find optimal alignment in Parsvottanasana, consider the following cues:

• Feet in a narrow stance: Step one foot forward and the other back, about 2.5 to 3 feet apart. Hips should face forward like headlights. Keep both feet grounded, with the back heel firmly pressing into the mat and toes pointing slightly inward.
• Square the hips: Draw the outer right hip back and the left hip slightly forward (if right foot is forward) to level your pelvis. This helps deepen the stretch and protect the lower back.
• Engage your legs: Both legs should be active. Firm the quadriceps to lift the kneecaps and support the knee joints. Press evenly through both feet to find stability.
• Lengthen the spine: Hinge at the hips with a long spine. Keep the heart reaching forward and the spine extended—avoid collapsing or rounding the back.
• Hands in prayer or on blocks: You can place your hands in reverse prayer behind your back, hold opposite elbows, or bring your fingertips to the floor or blocks on either side of the front foot—choose the variation that supports your alignment.
• Soften and breathe: Once you’re in the pose, let your breath guide you. Inhale to create length, exhale to deepen gently.

Allow this pose to be a quiet, grounding moment—where strength meets surrender.