WRITE NOTES ON:

1. YOGA

What is Yoga?
Yoga is essentially a spiritual discipline based on an extremely subtle Science which
focuses on bringing harmony between mind and body. It is an art and science for
healthy living. The word "Yoga" is derived from the Sanskrit root yuj meaning "to join",
"to yoke" or "to unite".
According to Yogic scriptures, the practice of Yoga leads to the union of individual
consciousness with universal consciousness. According to modern scientists,
everything in the universe is just a manifestation of the same quantum firmament. One
who experiences this oneness of existence is said to be "in Yoga" and is termed as a
yogi who has attained a state of freedom, referred to as Mukti, nirvāna, kaivalya or
moksha.
"Yoga" also refers to an inner science comprising of a variety of methods through which
human beings can achieve union between the body and mind to attain self-realisation.
The aim of Yoga practice (sādhana) is to overcome all kinds of sufferings that lead to a
sense of freedom in every walk of life with holistic health, happiness and harmony.

Brief history and development of Yoga

The science of Yoga has its origin thousands of years ago, long before the first religion
or belief systems were born. According toYogic lore, Shiva has seen as the first yogi or
ādiyogi and the first guru or ādiguru. Several thousand years ago, on the banks of lake
Kantisarovar in the Himalayas, ādiyogi poured his profound knowledge into the
legendary saptarishis or "seven sages". These sages carried this powerful Yogic
science to different parts of the world including Asia, the Middle East, northern Africa
and South America. Interestingly, modern scholars have noted and marvelled at the
close parallels found between ancient cultures across the globe. However, it was in
India that the Yogic system found its fullest expression. Agastya, the saptarishi who
travelled across the Indian subcontinent, crafted this culture around a core Yogic way of
life.
Yoga is widely considered as an "immortal cultural outcome" of the Indus Saraswati
Valley Civilisation – dating back to 2700 BC – and has proven itself to cater to both
material and spiritual uplift of humanity. A number of seals and fossil remains of Indus
Saraswati Valley Civilisation with Yogic motifs and figures performing Yoga sādhana
suggest the presence of Yoga in ancient India. The seals and idols of mother Goddess
are suggestive of Tantra Yoga. The presence of Yoga is also available in folk traditions,
Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of
Mahabharata including Bhagawadgita and Ramayana, theistic traditions of Shaivas,
Vaishnavas and Tantric traditions. Though Yoga was being practiced in the pre-Vedic
period, the great sage Maharishi Patanjali systematised and codified the then existing
Yogic practices, its meaning and its related knowledge through Patanjali's Yoga Sutras.
After Patanjali, many sages and Yoga masters contributed greatly for the preservation
and development of the field through well documented practices and literature. Yoga
has spread all over the world by the teachings of eminent Yoga masters from ancient
times to the present date. Today, everybody has conviction about Yoga practices
towards the prevention of disease, maintenance and promotion of health. Millions and
millions of people across the globe have benefitted by the practice of Yoga and the
practice of Yoga is blossoming and growing more vibrant with each passing day.

The Fundamentals of Yoga

Yoga works on the level of one's body, mind, emotion and energy. This has given rise to
four broad classifications of Yoga: Karma Yoga where we utilise the body; Jnāna Yoga
where we utilise the mind; Bhakti Yoga where we utilise the emotion and Kriya Yoga
where we utilise the energy. Each system of Yoga we practice falls within the gamut of
one or more of these categories.
Every individual is a unique combination of these four factors. Only a guru (teacher) can
advocate the appropriate combination of the four fundamental paths as is necessary for
each seeker. "All ancient commentaries on Yoga have stressed that it is essential to
work under the direction of a guru."

Traditional schools of Yoga

The different philosophies, traditions, li neages and guru-shishya paramparas of Yoga
led to the emergence of different traditional schools. These include Jnāna Yoga, Bhakti
Yoga, Karma Yoga, Pātanjala Yoga, Kunḍ ạ lini Yoga, Haṭha Yoga, Dhyāna Yoga,
Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each school has
its own approach and practices that lead to the ultimate aim and objectives of Yoga.

Yogic practices for health and wellness

The widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma,
Pratyāhara, Dhārana, Dhyāna, Samādhi, Bandhas and Mudras, Shatkarmas,
Yuktāhāra, Mantra-japa, Yukta-karma etc. Yamas are restraints and Niyamas are
observances. These are considered to be pre-requisites for further Yogic practices.
Āsanas, capable of bringing about stability of body and mind, "kuryat-tadasanam-
sthairyam", involve adopting various psycho-physical body patterns and giving one an
ability to maintain a body position (a stable awareness of one's structural existence) for
a considerable length of time.
Prānāyāma consists of developing awareness of one's breathing followed by willful
regulation of respiration as the functional or vital basis of one's existence. It helps in
developing awareness of one's mind and helps to establish control over the mind. In the
initial stages, this is done by developing awareness of the "flow of in-breath and out-
breath" (svāsa-prasvāsa) through nostrils, mouth and other body openings, its internal
and external pathways and destinations. Later, this phenomenon is modified, through
regulated, controlled and monitored inhalation (svāsa) leading to the awareness of the
body space getting filled (puraka), the space(s) remaining in a filled state (kumbhaka)
and it getting emptied (rechaka) during regulated, controlled and monitored
exhalation(prasvāsa).
Pratyāhara indicates dissociation of one's consciousness (withdrawal) from the sense
organswhich connect with the external objects. Dhārana indicates broad based field of
attention (inside the body and mind) which is usually understood as concentration.
Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and
Samādhi (integration).
Bandhas and Mudras are practices associated with Prānāyāma. They are viewed as the
higher yogic practices that mainly adopt certain physical gestures along with control
over respiration. This further facilitates control over mind and paves way for higher
Yogic attainment. However, practice of dhyāna, which moves one towards self-
realisation and leads one to transcendence, is considered the essence of Yoga
Sādhana.
Śaṭkarmas are detoxification procedures that are clinical in nature and help to remove
the toxins accumulated in the body. Yuktāhāra advocates appropriate food and food
habits for healthy living.

Fig : YOGA POSES FOR BEGINNERS

2. BALANCED DIET
A diet is all that we consume in a day. And a balanced diet is a diet that contains an
adequate quantity of the nutrients that we require in a day. A balanced diet includes six
main nutrients, i.e. Fats, Protein, Carbohydrates, Fibre, Vitamins, and Minerals.

Fig: COMPONENTS OF A BALANCED DIET

All these nutrients are present in the foods that we eat. Different food items have different
proportions of nutrients present in them. The requirements of the nutrients depend on the
age, gender, and health of a person.

Importance of a Balanced Diet

The following are the importance of a balanced diet :

 Balanced Diet leads to a good physical and a good mental health.

 It helps in proper growth of the body.

 Also, it increases the capacity to work

 Balanced diet increases the ability to fight or resist diseases.

Components of a balanced diet

Some components of a balanced diet are as follows :

Fats
Some part of our energy requirement is fulfilled by fats. Fats can be found in fatty foods
such as butter, ghee, oil, cheese, etc.

Proteins
We need proteins for growth purposes and to repair the wear and tear of the body. Protein
also helps in building muscle. It is found in dairy products, sprouts, meat, eggs, chicken,
etc

Carbohydrates
We need the energy to process and it is fulfilled by carbohydrates. Carbs provide us
energy. Carbohydrates can be found in rice, wheat, chapati, bread, etc. Cereals are our
staple food.

Minerals and Vitamins

Vitamins, Minerals, and Fibre improve the body’s resistance to disease. We mainly obtain
it from vegetables and fruits. Deficiency diseases like Anemia, Goitre, etc can be caused
due to lack of mineral in the body.
 MY FAVOURITE SPORT - BADMINTON

Badminton, court or lawn game played with lightweight rackets and a shuttlecock.
Historically, the shuttlecock (also known as a “bird” or “birdie”) was a
small cork hemisphere with 16 goose feathers attached and weighing about 0.17 ounce
(5 grams). These types of shuttles may still be used in modern play, but shuttles made
from synthetic materials are also allowed by the Badminton World Federation. The
game is named for Badminton, the country estate of the dukes of Beaufort
in Gloucestershire, England, where it was first played about 1873. The roots of the sport
can be traced to ancient Greece, China, and India, and it is closely related to the
old children’s game battledore and shuttlecock. Badminton is derived directly
from poona, which was played by British army officers stationed in India in the 1860s.
The first unofficial all-England badminton championships for men were held in 1899,
and the first badminton tournament for women was arranged the next year.

The Badminton World Federation (BWF; originally the International Badminton

Federation), the world governing body of the sport, was formed in 1934. Badminton is
also popular in Malaysia, Indonesia, Japan, and Denmark. The BWF’s first world
championships were held in 1977. A number of regional, national, and zonal badminton
tournaments are held in several countries. The best-known of these is the All-England
Championships. Other well-known international tournaments include the Thomas
Cup (donated 1939) for men’s team competition and the Uber Cup (donated 1956) for
women’s team competition.
Badminton first appeared in the Olympic Games as a demonstration sport in 1972 and
as an exhibition sport in 1988. At the 1992 Games it became a full-medal Olympic sport,
with competition for men’s and women’s singles (one against one) and doubles (two
against two). Mixed doubles was introduced at the 1996 Games.
Competitive badminton is usually played indoors because even light winds affect the
course of the shuttlecock. (Recreational badminton, on the other hand, is a popular
outdoor summertime activity.) The rectangular court is 44 feet (13.4 metres) long and 17
feet (5.2 metres) wide for singles, 20 feet (6.1 metres) wide for doubles. A net 5 feet
(1.5 metres) high stretches across the width of the court at its centre. A clear space of 4
feet (1.3 metres) around the court is needed. Play consists entirely of volleying—hitting
the shuttlecock back and forth across the net without letting it touch the floor or ground
within the boundaries of the court.

In international play, athletes compete in best-of-three-games matches. A game is

played to 21 points, provided that the winner has at least a 2-point advantage. If a 2-
point advantage is never reached, the first player or team to score 30 points wins.
Points were only awarded to the serving side until 2006, when the BWF adopted the
“rally scoring” system, under which either side can score at any time.

HISTORY AND DEVELOPMENT

Badminton was known in ancient times; an early form of the sport was played in ancient
Greece. In Japan, the related game Hanetsuki was played as early as the 16th century.
In the west, badminton came from a game called battledore and shuttlecock, in which
two or more players keep a feathered shuttlecock in the air with small rackets. The
game was called "Poona" in India during the 18th century, and British Army officers
stationed there took a competitive Indian version back to England in the 1860s, where it
was played at country houses as an upper class amusement. Isaac Spratt, a London
toy dealer, published a booklet, "Badminton Battledore - a new game" in 1860, but
unfortunately no copy has survived.The new sport was definitively launched in 1873 at
the Badminton House, Gloucestershire, owned by the Duke of Beaufort. During that
time, the game was referred to as "The Game of Badminton," and the game's official
name became Badminton.Until 1887 the sport was played in England under the rules
that prevailed in India. The Bath Badminton Club standardized the rules and made the
game applicable to English ideas. The basic regulations were drawn up in 1887. In
1893, the Badminton Association of England published the first set of rules according to
these regulations, similar to today's rules, and officially launched badminton in a house
called "Dunbar" at 6 Waverley Grove, Portsmouth, England on September 13 of that
year. They also started the All England Open Badminton Championships, the first
badminton competition in the world, in 1899.

The International Badminton Federation (IBF) (now known as Badminton World

Federation) was established in 1934 with Canada, Denmark, England, France, the
Netherlands, Ireland, New Zealand, Scotland, and Wales as its founding members.
India joined as an affiliate in 1936. The BWF now governs international badminton and
develops the sport globally.While originated in England, international badminton has
traditionally been dominated by a few Asian countries, plus Denmark from Europe.
China, Indonesia, South Korea and Malaysia are among the nations that have
consistently produced world-class players in the past few decades and dominated
competitions on the international level, with China being the most dominant in recent
years.
SPACE REQUIREMENTS

Fig: STANDARD BADMINTON COURT DIMENSIONS

Overall Court Dimensions

The overall dimensions of a badminton court is 20 feet by 44 feet. The lines along these
measurements mark the sidelines for doubles play and long service lines for singles
play.

The Net Line

The net line marks the middle of the court where the net is placed, creating a 22 feet by
20 feet area on each side of the net.

Short Service Line

The short service line is marked 6 feet 6 inches (some are marked 7 feet) from the
center line. The area inside the short service line is also called the Non Volley Zone.

Center Line
The Center Line is the line that divides the court from the Short Service Line to the Back
Boundary Line. This delineates the Left from Right Service Court.

Side Line for Singles Play

The Singles Side Line is marked 1 1/2 feet from the edge of the outer boundary
(doubles side line)
Back Boundary Line and Long Service Line for Singles
The back boundary line is the same for singles and doubles play it is the outermost
back line on the court.

Long Service Line for Doubles

The Long Service line for Doubles is marked 2 1/2 feet inside the Back Boundary Line.

The Badminton Net

The badminton net measures 5 feet tall in the center.

SIMPLIFIED RULES

Scoring System

o A match consists of the best of 3 games of 21 points.

o Every time there is a serve – there is a point scored.
o The side winning a rally adds a point to its score.
o At 20 all, the side which gains a 2 point lead first, wins that game.
o At 29 all, the side scoring the 30th point, wins that game.
o The side winning a game serves first in the next game.

Interval and Change of Ends

o When the leading score reaches 11 points, players have a 60 second interval.
o A 2 minute interval between each game is allowed.
o In the third game, players change ends when the leading score reaches 11 points.

Singles

o At the beginning of the game (0-0) and when the server’s score is even, the server
serves from the right service court. When the server’s score is odd, the server
serves from the left service court.
o If the server wins a rally, the server scores a point and then serves again from the
alternate service court.
o If the receiver wins a rally, the receiver scores a point and becomes the new server.
They serve from the appropriate service court – left if their score is odd, and right if it
is even.

Doubles

o A side has only one ‘set’.

o The service passes consecutively to the players as shown in the diagram.
o At the beginning of the game and when the score is even, the server serves from the
right service court. When it is odd, the server serves from the left court.
o If the serving side wins a rally, the serving side scores a point and the same server
serves again from the alternate service court.
o If the receiving side wins a rally, the receiving side scores a point. The receiving side
becomes the new serving side.
o The players do not change their respective service courts until they win a point when
their side is serving.

FAMOUS BADMINTON PLAYERS

SAINA NEHWAL P.V. SINDHU

CAROLINA MARIN LEE CHONG WEI

PHYSICAL EDUCATION

B.K.P.S. COLLEGE OF ARCHITECTURE

NIDHI KRISHNASWAMY
FINAL YEAR