Jatharasana

Jatharasana

Jatharasana is a traditional yoga posture known for its ability to strengthen the abdominal region, improve flexibility, and support digestive wellness. Derived from the Sanskrit word “Jathara,” meaning stomach or abdomen, this asana primarily focuses on activating the core muscles while enhancing balance and body control. Practiced regularly, Jatharasana can become an effective addition to a holistic fitness and wellness routine.

One of the most recognized benefits of Jatharasana is its impact on abdominal strength. The posture engages the core muscles intensely, helping improve stability and posture. A strong core is essential not only for physical appearance but also for maintaining spinal alignment and reducing the risk of lower back discomfort. By strengthening the midsection, Jatharasana contributes to better body mechanics and overall physical endurance.

In addition to core activation, this yoga pose is highly regarded for supporting digestive health. The controlled twisting and abdominal compression involved in the practice help stimulate internal organs, potentially improving digestion and metabolic function. Many yoga practitioners include Jatharasana in their routines to reduce bloating, improve gut activity, and encourage natural detoxification processes within the body.

Flexibility is another important advantage associated with this asana. Jatharasana stretches the spine, hips, and lower back, promoting improved mobility and reducing stiffness. For individuals who spend long hours sitting or working at desks, this posture can help counteract muscular tension and improve overall movement quality. The pose also encourages greater awareness of body alignment and breathing patterns, both of which are essential components of yoga practice.

Mental wellness is equally supported through regular practice of Jatharasana. Like many yoga postures, it requires concentration, controlled breathing, and mindful movement. This combination helps calm the mind, reduce stress levels, and improve mental clarity. Practicing yoga consistently can contribute to emotional balance and a stronger mind-body connection, making it beneficial for both physical and psychological health.

To perform Jatharasana correctly, practitioners typically begin by lying flat on the back with arms extended sideways for support. The legs are then lifted and gently rotated to one side while keeping the shoulders grounded. Controlled breathing and gradual movement are essential to avoid strain and maximize the benefits of the posture. Beginners should practice under proper guidance to ensure safe alignment and technique.

Although Jatharasana offers numerous benefits, individuals with severe back pain, spinal injuries, or abdominal conditions should consult a qualified yoga instructor or healthcare professional before attempting the pose. Proper warm-up and gradual progression are important for avoiding injuries and improving flexibility safely.

Incorporating Jatharasana into a regular yoga routine can significantly improve strength, flexibility, digestion, and mental focus. Its combination of physical engagement and mindful breathing makes it a valuable practice for individuals seeking a balanced and healthier lifestyle.

#Jatharasana in India

How is Jatharasana performed correctly?

Jatharasana is a yoga posture that focuses on strengthening the abdominal muscles, improving spinal flexibility, and supporting digestive health. Proper technique is essential to gain maximum benefits from the pose while avoiding strain or injury. Whether practiced by beginners or experienced yoga practitioners, Jatharasana should always be performed with controlled movement, balanced breathing, and correct body alignment.

To begin the posture, lie flat on your back on a comfortable yoga mat. Keep your spine straight and relax your shoulders. Extend both arms sideways at shoulder level, forming a “T” shape with the body. The palms should face downward to provide support and stability during the movement. Keep the neck relaxed and maintain steady breathing throughout the practice.

Next, bring both legs together and slowly lift them upward until they form a 90-degree angle with the floor. Ensure the legs remain straight and aligned without bending the knees. Tightening the abdominal muscles at this stage helps create better control and balance. Beginners who find it difficult to keep the legs fully straight may slightly bend the knees initially until flexibility and strength improve.

Once the legs are raised, inhale deeply and prepare for the twisting movement. As you exhale, gently lower both legs toward the right side of the body while keeping the shoulders firmly grounded on the mat. The movement should be slow and controlled rather than forced. Lower the legs only as far as comfortable without causing strain to the lower back or neck. Turn the head gently toward the opposite side to deepen the spinal twist if flexibility allows.

Hold the position for a few breaths while maintaining steady and relaxed breathing. The abdominal muscles, waist, and spine remain engaged throughout the posture. After holding the twist, inhale slowly and bring the legs back to the center position. Repeat the same movement on the left side to maintain balance and symmetry in the practice.

Breathing plays a crucial role in performing Jatharasana correctly. Deep and mindful breathing helps improve concentration, enhances relaxation, and allows the body to move more naturally into the twist. Sudden movements or holding the breath should be avoided, as they may lead to discomfort or muscle strain.

For beginners, practicing the posture gradually is highly recommended. It is important not to force the legs too close to the floor during the twisting movement, especially if the hips or lower back feel tight. Using a folded blanket or cushion for support can help maintain comfort and proper alignment during the practice.

Jatharasana should ideally be practiced on an empty stomach or several hours after a meal for better comfort and digestive benefits. Individuals with severe back pain, spinal injuries, hernia, or abdominal surgery history should seek professional guidance before attempting the pose.

When practiced consistently and with correct form, Jatharasana can improve core strength, spinal mobility, digestion, and overall body awareness. Its combination of twisting movement and mindful breathing makes it an effective yoga posture for both physical wellness and mental relaxation.

#Jatharasana in Maharashtra

What is the proper alignment in this abdominal-focused pose?

Proper alignment is one of the most important aspects of practicing abdominal-focused yoga poses such as Jatharasana. Correct positioning not only improves the effectiveness of the posture but also helps prevent strain on the spine, neck, and lower back. Maintaining alignment allows the body to engage the core muscles efficiently while promoting balance, stability, and controlled movement throughout the pose.

The posture begins with the body lying flat on the back. The spine should remain neutral and comfortably aligned against the floor or yoga mat. The head, neck, and shoulders must stay relaxed without unnecessary tension. Keeping the chin slightly tucked helps maintain proper neck positioning and prevents strain during the twisting movement.

Arm placement plays a key role in maintaining balance and support. Both arms should be extended outward at shoulder level, creating a stable base for the body. The palms are usually placed facing downward to provide grounding and improve stability. The shoulders should remain firmly connected to the floor throughout the entire pose, especially during the twisting action. Lifting the shoulders can reduce spinal alignment and place excess pressure on the neck.

The legs should stay together and aligned as they lift upward. Ideally, the knees remain straight, and the feet are active with the toes pointing upward. Keeping the legs engaged helps activate the abdominal muscles more effectively and supports controlled movement. Beginners who lack flexibility or core strength may slightly bend the knees to maintain safer alignment without compromising stability.

Core engagement is essential during the pose. The abdominal muscles should remain active throughout the movement to protect the lower back and stabilize the spine. Engaging the core prevents sudden shifts in body weight and supports smoother transitions while twisting the legs from side to side.

As the legs move toward one side, the twisting motion should originate from the abdomen and waist rather than forcing the movement through the knees or hips. The pelvis rotates gently while the upper body remains grounded. Proper alignment requires the shoulders to stay flat on the mat while the legs lower only to a comfortable range. Forcing the legs too close to the floor can create unnecessary pressure on the lumbar spine.

Breathing also contributes to correct alignment. Slow and steady breathing helps maintain body awareness and reduces muscular tension. Inhaling while returning the legs to the center and exhaling during the twist encourages controlled movement and improves relaxation within the posture.

The head position should remain comfortable throughout the practice. Some practitioners gently turn the head opposite to the direction of the legs to deepen the spinal twist, but this should only be done if it feels natural and strain-free. The neck must remain long and relaxed at all times.

Maintaining proper alignment in this abdominal-focused pose ensures safer practice and maximizes its benefits for core strength, spinal mobility, digestion, and posture. Consistent attention to body positioning allows practitioners to build stability, flexibility, and mindfulness while reducing the risk of discomfort or injury during yoga practice.

#Jatharasana in Ahemadabad

Which muscles are engaged during the posture?

Jatharasana is a highly effective yoga posture that activates multiple muscle groups throughout the body, particularly in the abdominal and spinal regions. The pose combines core engagement, controlled twisting, and balance, making it beneficial for strengthening and stabilizing the body. Understanding which muscles are involved during the posture helps practitioners perform the pose more effectively and appreciate its physical benefits.

The primary muscles engaged during Jatharasana are the abdominal muscles. The rectus abdominis, commonly referred to as the “six-pack” muscles, plays a major role in lifting and controlling the legs during the movement. These muscles help stabilize the torso and support proper spinal alignment throughout the pose. Along with the rectus abdominis, the transverse abdominis is deeply activated to maintain core stability and protect the lower back from strain.

The oblique muscles, located along the sides of the abdomen, are also heavily involved. Since Jatharasana includes a twisting motion, the internal and external obliques work continuously to rotate and control the movement of the legs. These muscles help improve waist strength, rotational mobility, and overall balance during the posture.

The lower back muscles, particularly the erector spinae group, contribute to spinal support and stability. These muscles assist in maintaining proper posture while the legs move from side to side. They also help prevent excessive strain on the lumbar spine during the twisting action. Proper engagement of the back muscles is essential for maintaining alignment and avoiding discomfort.

Hip muscles are another important component of the posture. The hip flexors, including the iliopsoas and rectus femoris, assist in lifting and holding the legs in position. These muscles work together with the core to maintain leg elevation and controlled movement. The gluteal muscles also provide support and stabilization during the twisting motion.

The muscles of the thighs and legs remain active throughout the pose as well. The quadriceps help keep the knees straight and maintain leg alignment, while the inner thigh muscles assist in keeping the legs together. Engaging the leg muscles improves control, balance, and muscular endurance during the practice.

The shoulders and arms may appear passive, but they also play a supportive role. By pressing the arms and palms into the floor, the shoulder muscles help stabilize the upper body and prevent excessive movement during the twist. This grounding action improves balance and allows for better spinal rotation.

In addition to muscular engagement, Jatharasana also improves coordination between different muscle groups. The combination of abdominal activation, spinal control, and lower-body stability creates a full-body experience that enhances functional strength and body awareness.

Practicing the posture regularly can lead to stronger core muscles, improved posture, better spinal flexibility, and enhanced muscular endurance. However, maintaining proper alignment and controlled breathing is important to ensure that the correct muscles are activated safely and effectively.

Overall, Jatharasana is more than just an abdominal exercise. It is a comprehensive yoga posture that engages the core, back, hips, legs, and supporting upper-body muscles, making it a valuable addition to any yoga or fitness routine.

#Jatharasana in Hyderabad

What preparatory poses are recommended before practicing it?

Practicing Jatharasana effectively requires adequate preparation to ensure the body is flexible, stable, and ready for the twisting and abdominal engagement involved in the posture. Since the pose places emphasis on the core, spine, hips, and lower back, warming up these areas beforehand is essential for improving performance and reducing the risk of strain or injury. Incorporating preparatory yoga poses into the routine helps the body gradually adapt to the movements required in Jatharasana.

One of the most beneficial preparatory poses is Supta Padangusthasana, or Reclining Hand-to-Big-Toe Pose. This posture gently stretches the hamstrings, hips, and lower back while improving leg flexibility. Since Jatharasana requires controlled leg movement and stability, loosening the back of the legs beforehand can help practitioners maintain better alignment and ease during the pose.

Apanasana, commonly known as Knees-to-Chest Pose, is another excellent warm-up posture. This gentle movement relaxes the lower back, massages the abdominal area, and prepares the spine for twisting motions. It also helps release tension in the lumbar region, which is important for maintaining comfort during Jatharasana.

Cat-Cow Pose, or Marjaryasana-Bitilasana, is widely recommended before practicing spinal twisting postures. This flowing movement increases spinal mobility, warms up the back muscles, and improves flexibility throughout the torso. The coordinated breathing involved in Cat-Cow Pose also helps practitioners develop breath awareness, which is essential during Jatharasana.

Supine spinal twists are particularly effective as preparatory movements because they mimic the twisting action involved in the posture. Gentle reclining twists help increase spinal flexibility and improve mobility in the waist and hips. Practicing these movements slowly allows the body to become familiar with rotational motion without excessive pressure on the spine.

Bhujangasana, or Cobra Pose, can also be helpful before attempting Jatharasana. This mild backbend strengthens the spinal muscles, opens the chest, and improves posture. Strengthening the back before deep abdominal engagement helps maintain balance and support during twisting movements.

Core-strengthening postures such as Navasana, or Boat Pose, are valuable for preparing the abdominal muscles. Since Jatharasana relies heavily on core stability, activating the abdominal region beforehand improves control and reduces strain on the lower back. Even holding a modified Boat Pose for a short duration can help awaken the necessary muscle groups.

Setu Bandhasana, or Bridge Pose, is another beneficial preparation posture. It strengthens the lower back, glutes, and abdominal muscles while opening the hips and improving spinal flexibility. This creates a balanced foundation for practicing more advanced twisting and core-focused poses.

Proper breathing exercises, including deep diaphragmatic breathing, are equally important before beginning Jatharasana. Controlled breathing relaxes the body, improves concentration, and supports smoother movement during the posture.

Preparing the body with these foundational yoga poses can significantly enhance the safety and effectiveness of Jatharasana. By improving flexibility, strengthening the core, and increasing spinal mobility, preparatory postures help practitioners approach the pose with greater confidence, stability, and body awareness. Regular warm-up practice also contributes to better alignment and a more comfortable yoga experience overall.

#Jatharasana in Delhi

What are the benefits and precautions of Jatharasana?

Jatharasana is a powerful yoga posture that focuses on strengthening the abdominal region, improving spinal flexibility, and supporting overall physical wellness. Known for its twisting movement and deep core engagement, this asana is commonly practiced to enhance digestion, improve posture, and develop better body control. Like all yoga postures, Jatharasana offers several health benefits when performed correctly, but it also requires proper precautions to ensure safe and effective practice.

One of the major benefits of Jatharasana is improved core strength. The posture actively engages the abdominal muscles, including the rectus abdominis and obliques, helping tone and strengthen the midsection. A strong core contributes to better posture, spinal stability, and improved balance in daily activities. Regular practice can also help support lower back health by increasing muscular support around the spine.

Jatharasana is also highly beneficial for spinal flexibility and mobility. The twisting action stretches and mobilizes the spine, hips, and lower back, helping reduce stiffness and muscular tension. This can be especially useful for individuals who spend long hours sitting or working in sedentary positions. Improved spinal flexibility contributes to better movement patterns and overall physical comfort.

Another important benefit of this posture is its positive effect on digestion. The controlled twisting and abdominal compression gently stimulate internal organs, including the stomach and intestines. This stimulation may improve digestion, support metabolism, and help relieve issues such as bloating and mild constipation. Many yoga practitioners include Jatharasana in their routines to encourage better digestive function naturally.

The posture also promotes mental relaxation and concentration. Coordinating movement with controlled breathing helps calm the nervous system and improve mindfulness. Like many yoga poses, Jatharasana encourages a stronger connection between the body and mind, reducing stress and improving focus during practice.

Despite its many advantages, certain precautions should be followed while practicing Jatharasana. Individuals with lower back injuries, spinal disorders, hernia, or severe abdominal conditions should avoid the posture unless advised by a qualified healthcare professional or yoga instructor. The twisting movement can place pressure on sensitive areas if performed incorrectly or without proper preparation.

Pregnant women are generally advised not to practice deep twisting postures such as Jatharasana, as excessive abdominal compression may cause discomfort. People recovering from recent surgery, especially in the abdominal or spinal region, should also avoid the pose until fully healed.

It is important to practice the posture gradually and avoid forcing the legs too close to the floor during the twist. Overstretching or sudden movements may strain the lower back, hips, or neck. Beginners should focus on controlled movement and may slightly bend the knees if flexibility is limited.

Breathing should remain steady and relaxed throughout the practice. Holding the breath or rushing through the movement can reduce the effectiveness of the posture and increase muscular tension.

Practicing Jatharasana under proper guidance and with correct alignment helps maximize its physical and mental benefits while minimizing the risk of injury. With consistent and mindful practice, this yoga pose can become an effective tool for improving strength, flexibility, digestion, and overall well-being.

#Jatharasana in Pune

Case Study of Jatharasana

Jatharasana is a yoga posture widely recognized for its benefits in improving abdominal strength, spinal flexibility, and digestive health. Over time, yoga practitioners and wellness professionals have observed positive physical and mental changes in individuals who consistently include this posture in their routines. This case study highlights the practical impact of Jatharasana through the experience of a working professional dealing with poor posture, digestive discomfort, and core weakness caused by a sedentary lifestyle.

The subject of this case study was a 35-year-old office employee who spent nearly eight to ten hours daily sitting at a desk. Over several years, the individual began experiencing lower back stiffness, poor posture, mild digestive problems, and reduced physical activity levels. Frequent bloating, abdominal discomfort, and a lack of flexibility became common concerns. The person had no major medical conditions but reported ongoing muscular tightness and low energy levels due to inactivity and work-related stress.

To address these issues, the individual joined a structured yoga program guided by a certified instructor. Jatharasana was introduced as part of a balanced yoga routine focused on core strengthening, spinal mobility, and relaxation. Initially, the posture was practiced in a modified form with bent knees to reduce strain on the lower back and improve comfort during the twisting movement.

The yoga sessions were conducted five days a week for approximately 30 minutes each day. Along with Jatharasana, the routine included warm-up poses such as Cat-Cow Pose, Bridge Pose, and gentle spinal twists. Controlled breathing exercises were also incorporated to improve concentration and body awareness.

During the first two weeks, the individual experienced mild difficulty maintaining leg control and abdominal engagement. However, gradual improvements in flexibility and balance were observed. By the fourth week, the practitioner reported noticeable reduction in lower back stiffness and improved comfort while sitting for long periods at work.

After eight weeks of consistent practice, several positive changes became evident. The subject experienced stronger abdominal muscles, improved posture, and increased spinal flexibility. Digestive discomfort and bloating reduced significantly, likely due to the gentle abdominal compression and stimulation created by the twisting action of Jatharasana. The practitioner also reported better body awareness and improved breathing patterns during physical activity.

Mental benefits were observed as well. Regular yoga practice, including Jatharasana, contributed to reduced stress levels and greater mental relaxation. The controlled breathing associated with the posture helped improve focus and emotional balance, especially after demanding workdays.

The case study also emphasized the importance of proper technique and gradual progression. Practicing the pose under professional supervision helped prevent injury and ensured correct spinal alignment throughout the movement. The instructor advised against forcing the legs too close to the floor and encouraged consistent breathing to maintain stability and relaxation.

This case demonstrates how Jatharasana can support physical wellness when practiced regularly and correctly. The posture not only strengthened the core and improved flexibility but also contributed to digestive health and stress management. While individual results may vary, this example highlights the potential of yoga as a practical and holistic approach to improving overall health and lifestyle quality.

#Jatharasana in Banglore

White Paper of Jatharasana

Introduction

Jatharasana is a traditional yoga posture primarily focused on strengthening the abdominal region, improving spinal mobility, and enhancing digestive function. The term originates from the Sanskrit word “Jathara,” meaning abdomen or stomach, highlighting the posture’s direct engagement with the body’s core area. As modern lifestyles increasingly contribute to sedentary habits, poor posture, stress, and digestive disorders, yoga practices such as Jatharasana are gaining recognition for their role in preventive health and holistic wellness.

This white paper explores the physical, physiological, and mental benefits of Jatharasana, along with its practical applications, safety considerations, and relevance in contemporary wellness programs.

Overview of the Posture

Jatharasana is generally practiced in a supine position where the practitioner lies on the back, lifts the legs, and performs controlled twisting movements while maintaining shoulder stability. The posture combines abdominal engagement, spinal rotation, and mindful breathing to create a balanced physical and mental exercise.

The asana is commonly incorporated into yoga routines designed for:

• Core strengthening
• Spinal flexibility
• Digestive improvement
• Stress reduction
• Postural correction

Due to its moderate level of difficulty, Jatharasana is suitable for intermediate practitioners, although modified versions can be practiced by beginners under guidance.

Physiological Benefits

Core Strength and Stability

One of the primary functions of Jatharasana is the activation of abdominal muscles, including the rectus abdominis, transverse abdominis, and obliques. Strengthening these muscles improves balance, spinal support, and overall body stability. A stronger core also contributes to reduced lower back strain and improved posture.

Spinal Mobility

The twisting motion involved in the posture enhances flexibility in the spine, hips, and waist. Improved spinal mobility can help reduce stiffness caused by prolonged sitting and limited physical movement. This benefit is particularly valuable in modern office-based work environments.

Digestive Support

The abdominal compression created during the twist gently stimulates digestive organs. This stimulation may support healthy digestion, improve circulation to abdominal tissues, and assist in reducing bloating or mild digestive discomfort.

Improved Circulation

Controlled movement and breathing during Jatharasana help encourage healthy blood circulation throughout the body. Enhanced circulation contributes to better oxygen delivery to muscles and internal organs, supporting overall physical function.

Psychological and Mental Benefits

Yoga practices are widely associated with stress management and emotional balance. Jatharasana encourages concentration, breath awareness, and controlled movement, which may help calm the nervous system and improve mental clarity. Regular practice can contribute to reduced stress levels, better focus, and improved mind-body awareness.

Risks and Precautions

Although Jatharasana offers several health benefits, improper practice may increase the risk of muscular strain or spinal discomfort. Individuals with the following conditions should exercise caution:

• Severe lower back pain
• Spinal injuries
• Hernia
• Recent abdominal surgery
• Pregnancy

Beginners should avoid forcing the twisting movement and should practice under qualified supervision to ensure proper alignment and safety.

Conclusion

Jatharasana represents a valuable yoga posture for improving abdominal strength, spinal flexibility, digestive wellness, and mental relaxation. Its combination of controlled twisting, core activation, and mindful breathing makes it suitable for modern wellness programs focused on preventive health and physical balance.

#Jatharasana in Kolkata

Industry Application of Jatharasana

Jatharasana, a core-focused yoga posture known for improving abdominal strength, spinal flexibility, and digestive health, is increasingly being integrated into various industries that prioritize employee wellness, physical rehabilitation, fitness, and preventive healthcare. As organizations across sectors recognize the importance of physical and mental well-being, yoga practices such as Jatharasana are becoming valuable tools for improving productivity, reducing stress, and promoting healthier lifestyles.

One of the primary industries adopting Jatharasana is the corporate wellness sector. Modern office environments often require employees to sit for extended periods, leading to poor posture, lower back discomfort, reduced flexibility, and stress-related health concerns. Incorporating yoga sessions that include Jatharasana into workplace wellness programs can help employees improve spinal mobility, strengthen core muscles, and reduce physical tension caused by sedentary work habits. The posture also encourages mindful breathing and relaxation, which can positively influence concentration, mental clarity, and workplace performance.

The fitness and wellness industry has also widely embraced Jatharasana as part of functional training and holistic fitness programs. Fitness professionals and yoga instructors frequently include the posture in routines focused on core conditioning, flexibility, and balance. Since the pose activates multiple muscle groups simultaneously, it supports functional movement and muscular endurance, making it beneficial for clients seeking comprehensive physical fitness rather than isolated muscle training.

In the healthcare and rehabilitation sector, Jatharasana is sometimes incorporated into therapeutic yoga and physiotherapy programs under professional supervision. Patients recovering from mild postural imbalances, muscular stiffness, or reduced spinal mobility may benefit from modified versions of the pose. The gentle twisting action and controlled movement can help improve flexibility, circulation, and body awareness. However, healthcare providers typically recommend individualized guidance to ensure the posture is adapted safely according to each patient’s physical condition.

The sports and athletic performance industry also recognizes the value of yoga postures such as Jatharasana. Athletes often require strong core muscles, flexibility, and improved body control to enhance performance and reduce injury risk. The posture contributes to better spinal mobility, abdominal stability, and muscular coordination, which are essential components in many sports and physical activities. Sports trainers may incorporate yoga-based recovery sessions that include Jatharasana to support muscle recovery and improve flexibility.

In the education sector, schools, colleges, and wellness institutions are increasingly integrating yoga practices into student wellness initiatives. Jatharasana can be included in physical education or mindfulness programs to encourage healthy posture, flexibility, and stress management among students. As academic pressure and screen time continue to rise, yoga-based wellness activities are becoming more relevant in educational environments.

The hospitality and wellness tourism industry has also adopted yoga practices to enhance customer experiences. Wellness resorts, yoga retreats, and holistic health centers frequently include postures such as Jatharasana in their programs aimed at promoting relaxation, detoxification, and physical rejuvenation. These services attract individuals seeking preventive healthcare and balanced lifestyle experiences.

Overall, the industry application of Jatharasana extends far beyond traditional yoga practice. Its benefits for physical health, mental well-being, posture correction, and stress reduction make it relevant across corporate, healthcare, fitness, sports, educational, and wellness industries. As organizations increasingly prioritize holistic wellness, Jatharasana continues to serve as a practical and effective component of modern health and wellness strategies.

#Jatharasana in Mumbai

Ask FAQs

Desclaimer

The information provided about Jatharasana is for educational and informational purposes only. Individuals with medical conditions, injuries, or physical limitations should consult a qualified healthcare professional or certified yoga instructor before practicing this posture. Practice should be performed with proper guidance and correct alignment to avoid injury.