CHENNAI: Games occupy an important place in our cultural consciousness. Indoor games are a great solution for many situations. A variety of indoor games are available for different age groups like table tennis, chess, carrom, touch sense test, jumping on the trampoline, dice, indoor basketball, card games, billiards, boxing, etc.<\/p>\n
In yoga, asanas and meditation play an important role, physically and mentally. The modern practice of asana focuses primarily on its health benefits by preventing diseases. Asanas and meditation involve different techniques of healing physiologically and benefitting by a sense of calm, peace and balance.<\/p>\n
N Elumalai, PhD scholar (Yoga Science) at Meenakshi Academy of Higher Education and Research, Chennai, brings seven important asanas and meditation postures for indoor game players.<\/p>\n
VIPASSANA (MEDITATION)<\/strong><\/p>\n STEPS<\/strong><\/p>\n BENEFITS<\/strong><\/p>\n VIRABHADRASANA II (WARRIOR POSE II)<\/strong><\/p>\n \n STEPS<\/strong><\/p>\n BENEFITS<\/strong><\/p>\n TRIKONASANA (TRIANGLE POSE) BENEFITS<\/strong><\/p>\n NAUKASANA (BOAT POSE)<\/strong><\/p>\n STEPS<\/strong><\/p>\n BENEFITS<\/strong><\/p>\n VAJRASANA (THUNDERBOLT POSE)<\/strong><\/p>\n STEPS<\/strong><\/p>\n \u00a0BENEFITS<\/strong><\/p>\n MANDUKASANA III (FROG POSE III)<\/strong><\/p>\n STEPS<\/strong><\/p>\n BENEFITS<\/strong><\/p>\n PREKSHA MEDITATION (PREKSHA DHYANA)<\/strong><\/p>\n STEPS<\/strong><\/p>\n BENEFITS<\/strong><\/p>\n CHENNAI: Games occupy an important place in our cultural consciousness. Indoor games are a great solution for many situations. A variety of indoor games are available for different age groups like table tennis, chess, carrom, touch sense test, jumping on the trampoline, dice, indoor basketball, card games, billiards, boxing, etc.<\/p>\n In yoga, asanas and meditation play an important role, physically and mentally. The modern practice of asana focuses primarily on its health benefits by preventing diseases. Asanas and meditation involve different techniques of healing physiologically and benefitting by a sense of calm, peace and balance.<\/p>\n N Elumalai, PhD scholar (Yoga Science) at Meenakshi Academy of Higher Education and Research, Chennai, brings seven important asanas and meditation postures for indoor game players.<\/p>\n VIPASSANA (MEDITATION)<\/p>\n STEPS<\/p>\n Choose a quiet place with no distractions. Brings one to understand the truth, both theoretically and practically. STEPS<\/p>\n Begin in Tadasana. Exhale, and take a big step back with your left foot, hands on the hips. Helps to strengthen and stretch legs and hips. Stand with feet one leg-length apart, knees should be unbent. Helps get rid of obesity. STEPS<\/p>\n Lie down on your back in the supine position. Excellent asana for indoor game players, helping them improve concentration. STEPS<\/p>\n Kneel on your mat keeping the knees close together. Improves blood circulation. MANDUKASANA III (FROG POSE III)<\/p>\n STEPS<\/p>\n \u00a0Sit in Vajrasana. Balance your buttocks on the outer part of the heels. Tones all the abdominal organs. STEPS<\/p>\n Sit in\u00a0 Padmasana (lotus pose), Ardha Padmasana (half lotus pose), or Sukhasana. Purifies emotions and consciousness. By Express News Service CHENNAI: Games occupy an important place in our cultural consciousness. Indoor games are a great solution for many situations. A variety of indoor games are available for different age groups like table tennis, chess, carrom, touch sense test, jumping on the trampoline, dice, indoor basketball, card games, billiards, boxing, etc. In […]<\/p>\n","protected":false},"author":1,"featured_media":5980,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[2731,19,2732,328],"class_list":{"0":"post-5979","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ciatica","8":"tag-asanas-and-meditation","9":"tag-ciatica","10":"tag-n-elumalai","11":"tag-yoga"},"_links":{"self":[{"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/posts\/5979","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/comments?post=5979"}],"version-history":[{"count":1,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/posts\/5979\/revisions"}],"predecessor-version":[{"id":5981,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/posts\/5979\/revisions\/5981"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/media\/5980"}],"wp:attachment":[{"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/media?parent=5979"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/categories?post=5979"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/americanchiropractors.org\/es\/wp-json\/wp\/v2\/tags?post=5979"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
\n
\n
\n
STEPS<\/strong><\/p>\n\n
\n
\n
\n
\n
\n
![\"\"](\"https:\/\/images.newindianexpress.com\/uploads\/user\/ckeditor_images\/article\/2023\/1\/31\/MANDUKASA1.jpg\"\/)
<\/p>\n\n
\n
\n
\n
\n\t\u00a0Sit on the ground, crossing your legs comfortably.
\n\tEngage your core, straighten your back, and relax your body.
\n\tClose your eyes and breathe normally. Focus on your natural breath.
\n\tObserve your thoughts, feelings, and sensations without reacting or judging.
\n\tIf distracted, simply observe it and return to your breath.
\n\tInitially, do this for 10 to 15 minutes. With constant practice, hold longer.
\n\tMeditation focuses the mind and promotes relaxation, mindfulness, and a better sense of inner peace.
\n\tKnown as insight longer meditation, it helps to practise self-observation by focusing on your inner self.
\nBENEFITS<\/p>\n
\n\tGives the mind motivation, effort, patience and contentment.
\n\tImproves recollection, and memory and makes one not be negligent.
\n\tCultivates morality, concentration and wisdom of Buddha\u2019s teaching.
\n\tMakes people love one another and live in harmony.
\n\tPurifies one\u2019s thoughts, speech and deeds.
\n\tAllows us to obtain seven types of happiness \u2013 human, divine, meditative, from insight, noble path, fruit path, and Nibbana.
\n\tCauses defilements \u2013 greed, anger, delusion, conceit and views, etc. to decrease.
\n\tHelps students and scholars to study well.
\n\tThe best meditation for players, especially dice, chess, carrom, basketball, table tennis, kids play, athletes, etc.
\n\tMakes one virtuous, cultured, and well-behaved.
\nVIRABHADRASANA II (WARRIOR POSE II)<\/p>\n
\n\tPoint the right toe toward the top of the mat, and the left foot parallel to the back edge of the mat. Align the heel of the front foot with the arch of the back foot.
\n\tBend right knee, stacking knee over ankle, thigh parallel to floor rotated externally.
\n\tLengthen left thigh, engaging muscles, grounding through the outside edge of the left foot.
\n\tHips are square to the side edge of the mat, lower abs firm and up, and front ribs find length in the front, sides and back of the torso.
\n\tNow shoulders stacked over hips, inhale and bring arms up overhead, exhale arms parallel to the floor, palms facing down.
\n\tLook at the right middle finger. Breath is steady, legs, abdomen and arms energised and engaged, soften tops of shoulders away from ears.
\n\tTo come out, heel your left foot to shorten your stance, and use the abdominal muscles to step back to Tadasana.
\n\tDo the whole process with the other leg.
\nBENEFITS<\/p>\n
\n\t\u00a0Improves balance and concentration.
\n\tHelps indoor game players, especially those who play basketball.
\n\tOpens the shoulders and chest.
\n\t\u00a0Energises the body and strengthens your will.
\n\tRelieves lower back pain and sciatica.
\n\tMore useful for grounding.
\n\tKeeps your mind calm and helps to relieve stress.
\n\tStimulates the stomach organs, and improves digestion.
\n\tRelieves carpal tunnel syndrome.
\nTRIKONASANA (TRIANGLE POSE)
\nSTEPS<\/p>\n
\n\tTurn your right foot completely to the outside and the left foot less than 45 degrees inside, heels in line with the hips.
\n\tSpread out arms to the sides, parallel to the ground, palms facing down. The trunk is extended at your convenience to the right.
\n\t\u00a0If the trunk is fully extended, drop the right arm to the floor in front of the right foot, with the palm down.
\n\tExtend left arm vertically with the spine and trunk gently twisted counterclockwise using the extended arms as a lever, spine parallel to the ground.
\n\tStretch the arms away from one another and turn the head to look at the left thumb, intensifying the spinal twist.
\n\tHold for 5 to 10 breaths.
\n\tRepeat the posture but change your leg’s position.
\nBENEFITS<\/p>\n
\n\tRelief from skin problems.
\n\tIncrease your height and expands your chest.
\n\tBrings more oxygen to your lungs and increases stamina.
\n\tMakes you feel light and maintains your energy.
\n\tHelps to prevent diabetes.
\n\tCures back pain and sciatica problems to a great extent.
\n\tHelps those with constipation.
\n\tAids in digestion.
\n\tMakes your body flexible and prevents muscle stiffness.
\n\tCreates balance in the body.
\n\tImproves & strengthens thighs and leg muscles.
\n\tImproves concentration.
\n\tMaintains mental balance while keeping the nerves healthy.
\nNAUKASANA (BOAT POSE)<\/p>\n
\n\tInhale and raise the body to 30 degrees so that you can see your toes.
\n\tKeep your feet, palms and head in one line.
\n\tRemain in this particular pose comfortably. Initially, you can do it for 20 seconds and then increase the time up to 2 minutes.
\n\tWhile you maintain this pose, feel the stretch in the navel area.
\n\tNow, bring the body down while deep exhaling and relaxing.
\n\tInhale and exhale slowly in the pose.
\nBENEFITS<\/p>\n
\n\tHelps in getting a slim waist and reduces fat around it.
\n\tGreat for the secretion of gastric juices and effective for the process of digestion.
\n\tStimulates the peristaltic movement of the intestine.
\n\tIt regulates the function of the pancreas, curing diabetes.
\n\tProvides comfortable stretching for abdominal muscles.
\n\tImproves blood circulation by burning excess fats in the veins and arteries.
\n\tCures kidney problems and strengthens back muscles.
\n\tRemoves toxins, and makes the body more active and energetic.
\n\tStrengthens the entire body systems lie digestive, muscular, circulatory, hormonal and nervous systems.
\nVAJRASANA (THUNDERBOLT POSE)<\/p>\n
\n\tBig toes must be touching each other while the heel remains separate.
\n\tLower the body placing buttocks in the space between both feet.
\n\tHeels must be touching the sides of the hips.
\n\tPlace the palm on the thighs\/knees in any mudra.
\n\tKeep the spine and head straight and relaxed.
\n\tBe careful about the spine arching backwards excessively.
\n\tClose your eyes and relax your whole body while breathing normally.
\n\tBe aware of each and every breath moving in and out of the body.
\n\tStay in the pose for at least a minute.
\n\tMost beneficial when followed by some breathing exercises.
\n\u00a0BENEFITS<\/p>\n
\n\t\u00a0Strengthens pelvic muscles by altering the blood flow.
\n\tImproves digestion and combats constipation, indigestion and acidity.
\n\tStimulates spinal nerves; corrects rounded back and drooping shoulders.
\n\tRegulates the functioning of reproductive organs and the thyroid gland.
\n\tBeneficial for people suffering from sciatica.
\n\tHelpful in curing menstrual disorders.
\n\tUseful for attaining spiritual gains and peace of mind.
\n\tRegular practice rejuvenates the whole body.
\n\tRelieves piles and stomach disorders such as peptic ulcer, hyperacidity.
\n\t\u00a0Rhythmic breathing can induce a meditative state.<\/p>\n
\n\t\u00a0Make fists and keep them on the sides of the navel.
\n\tBring the clenched fist close to the lower abdomen and press them deep into the tummy.
\n\tInhale from the upper abdomen filling maximum air into the chest while pulling in the lower abdomen deep inside.
\n\tExhale, bring the upper torso forward reach for the floor with the forehead.
\n\t\u00a0Breathing deeply, ensure the chest expands and the tummy is still pulled in.
\n\tReach for the floor with the forehead first and then with the nose.
\n\tWith every exhalation, take a deeper stretch and bring the face close to the floor, expanding the neck.
\n\tRemain here for about 8 breaths.
\n\tTo release, raise the forehead with an inhalation. Exhale completely.
\n\tTake a few breaths in Vajrasana. Relax and repeat.
\nBENEFITS<\/p>\n
\n\tImproves the functioning of the pancreas.
\n\tHelps in relieving constipation.
\n\tReduces belly and waist fat.
\n\t\u00a0Improves excretory and digestive functions.
\n\tGives a good stretch to the muscles of the back.
\n\tRelieves pain in the legs, knees, and ankles.
\nPREKSHA MEDITATION (PREKSHA DHYANA)<\/p>\n
\n\tKeep your body erect with your spine straight.
\n\tRest your hands on your knees in Gyan Mudra. Gently close your eyes.
\n\tRecite any mantra, like Om, nine times.
\n\tIt has seven techniques. Beginners may practise the first three techniques. 1. \u00a0\u00a0 \u00a0Kayotsarga (Deep relaxation with self-awareness).2. Antaryatra (The journey within). 3, Shwas Preksha (Awareness of breath). 4.Sharir Preksha (Awareness of body). 5. Chaitanaya Kendra Preksha (Awareness of psychic centers). 6. Leshya Dhyan (Awareness of psychic colours). 7. Anupreksha (Contemplation).
\nBENEFITS<\/p>\n
\n\t\u00a0Helps improve concentration.
\n\tHelps overcome negative emotions like anger, hatred, jealousy, greed, fear, etc.
\n\tIncreases willpower, memory, self-confidence, decision making and understanding.
\n\tCleanses the mind.<\/p>\n","protected":false},"excerpt":{"rendered":"