Physical Education Project

Yoga Asanas
Yoga Asanas for Curing Life Style Diseases:

Obesity:
1. VAJARASANA:
In Sanskrit Vajra means thunderbolt and since the final position of this asana
looks like thunderbolt, it is called Vajrasana. Vajra is also the major Nadi
directly connected to the Genito-Urinary system. Body parts involved in
performing Vajarasana are feet, ankles and knees. Garudasana (Eagle pose) and
Baddha Konasana (Butterfly pose) are preparatory asanas for Vajarasana.
Procedure
 Sit with legs extended together, hands by the side, palm resting on the
ground, fingers together and pointing forward.
 Fold the right leg at the knee and place the foot under the right hip.
 Similarly fold the left foot and place it under the left hip. Feet should
touch the sides of hips.
 Crown of the head points towards the sky Shoulders down and rolled back
Big Toes touch each other Now place your hands on the knees, with the palms
resting on the knees.
 Back and head should be straight but not tense, gaze in front or close your
eyes and relax. Avoid excessive backward arching of the spine.
 Breathe normally and fix the attention on the flow of air passing in and
out of the nostrils.
 While returning to the original position, bend a little towards right side,
take out your left leg and extend it.
 Similarly, stretch out your right leg.

Suggested Asanas to relax muscles after Vajarasana

Dandasana and Savasana to release the stress around the back, legs and the hips.
Advance pose - Paryakasana (Couch Pose), Bhekhasana (Frog pose II),
Laghuvajarasana (Little thunderbolt pose).

Benefits
(a) Vajrasana increases flexibility in the ankles.
(b) Folding of knees and thighs stretches the quadriceps muscles and
improves blood circulation.
(c) Elevating the spine from the floor, alters the flow of blood in the pelvic
region and pelvic muscles are strengthened.
(d) Vajrasana can be practised even after a meal.
(e) In fact, it increases the efficiency of the digestive system and aids
digestion.
(f) It increases the blood circulation in the abdominal area.
(g) This asana helps with people suffering from sciatica and sacral infections.
(h) It is beneficial for those suffering from stomach ailments such as peptic
ulcer or hyper acidity.
(i) It strengthens the pelvic muscles which helps prevent hernia and aids
women in childbirth.
Contraindications
(a) Person suffering from piles should not practice it.
(b) This asana should not be practised if one is suffering from injured
ligaments at the ankles or at the knees.
(c) Those suffering from hernia or intestinal ulcers should take medical
advice and guidance before practicing this asana and should perform it under
supervision of a trained yoga teacher.
(d) Runners should avoid this if they have injury in their hamstrings or the
calves.
(e) This asana is not to be practised by people who have severe arthritis and
pain in the knees.

2. TRIKONASANA:
The name Trikonasana comes from the Sanskrit words Trikona meaning triangle
and Asana meaning posture. This is a standing posture using the legs to firmly
ground the lower body (creating a triangle with the floor) and through the
vertically extended arm stretching the upper body (creating a triangle between
the front foot and grounded hand). Trikonasana stretches the muscles of the
arms, trunk and legs. The primary muscles stretched in this posture are the front
leg hamstrings and the abdominal and back muscles. The primary muscles
strengthened in this posture are the quadriceps and the gluteal muscles.
Virabhadrasana (Warrior pose I) and Virbhadrasana II (Warrior pose II) are
preparatory asanas for Trikonasana.
Procedure
1. Stand straight with legs together, hands by the side.
2. Spread feet to keep two or two and half feet distance between the legs and
raise both arms parallel to the shoulders. Slowly bending laterally towards the
right side touch the toe of the left leg with the forefinger and middle finger of
the right hand and raise the left hand towards the sky.
3. Fix your gaze towards the left hand. Inhale when you start your pose and
exhale when you are going down. Once you are in the asana breathe in a very
uniform and smooth manner.
4. After maintaining the position for 5 breaths, slowly return to the second
position.
5. Now slowly start bending laterally towards the left side and touch the toe
of right leg with left hand and Keep right hand pointing towards sky.
6. Fix your gaze towards the raised hand.
7. While returning to the original position bring down your raised hand, and
stand erect with legs together.
8. Perform three to five rounds of Trikonasana.

Relaxation pose - Uttanasana (Standing Forward Bend Pose), Tadasana

(Mountain Pose), Dandasana (Staff Pose)
Benefits
1. 2. 3. 4. 5. Trikonasana is very important for people who practice
activities like walking or cycling as it increases flexibility and movement in the
hips.
2. It helps in strengthening the pelvis and legs, and developing balance in
your lower body.
3. It strengthens the back and abdominal muscles. It improves the capacity
of the heart and improves cardiovascular functioning.
4. Trikonasana improves backache and arthritis.
5. This asana helps burn fat and is recommended for those suffering from
over-weight and obesity.

Contraindications

1. Avoid trikonasana if suffering from migraine, low or high blood pressure,

or neck and back injuries.
2. A person suffering from diarrhoea shouldn’t perform this asana.
3. Those who experience dizziness shouldn’t look down at the floor during
the final stage.
4. Those suffering from cervical spondylosis should perform the asana with
proper precautions.
Asthma
1. SUKHASANA:
Siddhasana or Padmasana. The name is derived from the Sanskrit, sukha,
meaning pleasure or comfort, and asana, meaning posture. Sukhasana is a
meditative posture and is done with sitting cross-legged in the most basic or
simple form unlike other meditative postures. This posture is excellent for
meditation, pranayama and the beginning of a yoga class or at the end to bring
the mind and breath under control. Sukhasana is considered a base or a warm-up
yoga posture to prepare the body for more intense yoga postures / yoga flow.
Procedure
1. Sit on the mat with legs stretched out in front and the spine straight.
2. Place the hands on the thighs with elbows bent. Take a few breaths,
connecting the breath with the body.
3. Inhale and fold the legs.
4. Fold the right foot under the left thigh.
5. And fold the left foot under the right thigh.
6. Cross the legs at the mid shins, and not at the ankles.
7. The pubic bone and the crossed shins should be in one line. Keep ankles
flexed a little so that the feet are on their outside edges, perpendicular to the
floor.
8. Exhale once the legs are in this position. Keep the head, neck and back
straight.
9. Draw your abdomen softly inward and upward. Inhale and place the
hands on the knees in any mudra depending on the pranayama at practice, or if
this posture is only to relax then place the palms one over the other close to the
navel.
10. You could place the outer wrists on the closest knee, with the thumb and
the index finger joined at the tips.
11. Have the other three fingers stretched out and pointing downwards.
Begin slow inhalation and with each inhalation loosen the body and as you
exhale expand the spine and move upwards pushing the lower back inside and
upper back upwards.
12. Sink the legs and the knees deep into the floor without pushing them.
Repeat this and slowly bring the body and mind awareness to the Pranayama
you are practicing while in this yoga posture and relax your facial muscles.
13. Slowly relax the back and stretch the legs out in front of you and come in
Dandasana and relax for a few breaths if required.
Benefits
1. Sukhasana yoga posture facilitates meditation and pranayama.
2. Sukhasana improves awareness regarding the body’s posture and keeps
the spine in an ideal position.
3. If you are mentally stressed or have had a tiring day, this posture will
offer peace and mental calm.
4. This posture is the standard meditative posture and is important to line up
the energetic channels within the body to help the flow of prana.
5. This posture gives room for improving the flexibility of the waist and the
lower region of the body.

Contradictions
1. Individuals suffering from backache shouldn’t stay in this position for
more than 5 mins.
2. Someone with severe arthritis would find it difficult to sit on the floor as
there would be too much pressure at the knees. In such cases, this posture can be
avoided or modifications tried.
3. Sukhasana should be avoided by individuals who have undergone knee
replacement surgery, or are suffering from problems related to the spine or
spinal disc problems. They should take the advice of their doctors before doing
this asana.
4. Someone who suffers from sciatica should avoid Sukhasana as the sciatic
nerve can get pinched.
5. This posture is practised with the eyes closed and for longer periods,
hence those suffering from severe migraine or have anxiety issues may find it
difficult to remain in this posture with eyes closed.
SPORT
 Badminton
Who wouldn't want to play the world's fastest racket game? Badminton can be played with two
or four players. The object of the game is to score points by successfully hitting the shuttlecock
over the net. Though the game has some similarities to tennis, the rules of badminton are distinct
and important to know before you take a swing at your first game. If you want to be a badminton
master or just impress your friends, then let's get started.

1. Learning the Rules

1.

[Link] the object of the game: Badminton, like tennis, is a racket sport that is played by either
two players or two teams of two players each. The object is for you or your team to get to 21 points first.
You score a point whenever you successfully serve the shuttlecock and your opposing team commits a
fault, which means that the team fails to appropriately return the shuttlecock.

 To win each game, you must earn 21 points first, and win by two in the process. So, if both teams
have a score of 20, one team must win by 22-20, and so on.
 If you and your opponent cannot win by 2 and keep going until the score is 29-all, then the first
team to score 30 points wins.
 The first team to win two games wins the match. If the score is 1-1 in games, you must play a
third deciding game.

[Link] familiar with the badminton court: The badminton court is 44 feet (13.4 m) long by 20 feet
(6.1 m) wide. If you're playing singles, you play on the part that is 44 feet (13.4 m) long but only 17 feet
(5.2 m) wide. The net should be positioned halfway across the court, made of three-quarter inch mesh at
the 20 foot (6.1 m) mark (17 feet (5.2 m) for singles), 5 feet (1.5 m) above the ground. When you're
playing doubles, the extra 15 feet (1.5 m) on the left and right side of the court (the doubles sidelines) are
considered fair game for serving and returning. Here's what else you need to know:

 Each side of the court has a right and left service court. The server of one team must serve from
one service court to the service court diagonal from it. Players must change courts after each
point has been scored.
  When serving in singles, you can serve to the opponent's diagonal service box and the back
singles line on that side of the course, but not to the wider doubles sideline.
 When serving in doubles, the player can serve to the opposing team's diagonal service box,
including the doubles sideline, but not the singles long service line.
 So, for singles service, the receiving court is longer and narrow, and in doubles service, the court
is wide and short.
 After the shuttlecock is successfully served, each team's entire court becomes fair game. The
shuttlecock just has to stay within the bounds of the doubles or singles court.
 Players can score points once a player commits a fault. If a server forces the opponent to take a
fault, a point will be given to the server. If the recipient forces a fault to the server (so the server
can't play it), the recipient will receive the point as well as the recipient becoming the new server
for the next play.


[Link] the basics of play: Here's what you need to know before you start your badminton game,
beyond the court information and the scoring rules:

 Toss a coin or have another contest to decide which team will be serving first and which side they
will play on.
 The first serve of a badminton game comes from the right half of the court to the court that is
diagonally opposite that court. For the rest of the game, if you have an even number of points
serve from the right, if you have an odd number of points, serve from the left.
 If the serving side commits a fault, then the receiving side gets a point and the serve shifts to that
side. If the serving team serves and the receiving side commits a fault, then the serving team
moves from one service court to the other and continues to serve. There is a point scored after
every serve (unlike in volleyball, for example).
 In doubles, each team only has one "service." So, if one player on one team serves and faults,
then the shuttle goes to a player on the other team, and so on.
 When a receiving team wins a point and gets the serve, the team does not switch sides but serves
from where they are standing. If they win the first service point, then the players switch positions
from right to left.
 After each game, opponents change ends of the court, and the side that won the previous game
gets to serve at the start of the next game.
[Link] how a player can get a fault: There are several reasons that a team or player can earn a
fault. Here they are:

 When the shuttlecock is served, the shuttlecock must be hit to a point higher or at the server's
waist - otherwise it's a fault. If any part of the racket at the point of striking wasn't higher than
any part of the serving player's hand, a fault can be given.
 If the serving team fails to serve the shuttlecock over the net. The shuttlecock must be hit only
once by the same player is to be considered fair in badminton. In badminton, you only get one try
on each serve. The only exception is if your team gets a let, which is when the shuttlecock hits the
net and falls over into the opponent's court. In that case, you get another try.
 If you hit the shuttlecock into or under the net at any point in the game.
 If the shuttlecock hits you.
 If you hit the shuttlecock out of bounds or passes around or under the net to the player on the
other side. Shuttlecocks falling on the line can be deemed as fair-play.
 If you hit the shuttlecock on the ground on your side of the court or had extended beyond the
longest service line, these contribute to a fault.
 If the server fails to serve the shuttlecock into the correct opposing court.
 If any player attempts to (successful or unsuccessful) obstruct their opponent in any way, these
contribute to a fault on that player.
 The feet of any player must be completely within the service court at the time of play - otherwise
a fault will be called.
 If the player is able to touch the badminton net with any piece of equipment including their
clothes or any body part, this contributes to faults.
 Balks contribute to a badminton fault too.

[Link] the basic ways to strike the shuttlecock: The standard badminton racket is 26 inches (66.0 cm)
long and weights anywhere from 4.5-5.5 ounces. Most of them are made with metal and nylon, and you'll
need to generate enough energy to effectively strike the shuttlecock with this light racket. The main
strokes are the forehand and the backhand (as in tennis) and you'll need a light, quick wrist to effectively
strike the shuttle. Here's what you need to know about striking the shuttlecock:

 It's all about the footwork. See the shuttle and use several small steps to position yourself so that
you can easily strike it instead of having to stretch too much.
  You'll need to practice the backswing, the forward swing and hit, and the follow through in order
to hit the shuttle effectively. You should hit the shuttle's round center, not the feathers of the
shuttle.
 Perfect your clear shot. This is the most common shot and the goal is to strike the shuttle in a way
that moves your opponent away from the net, which gives you time to set up your next shot.
 Practice your drop shot. To hit this shot effectively, you'll have to hit a slow, gentle shot that
makes the shuttle fall just over the net, making it hard to reach for your opponent, no matter how
fast he runs.
 Smash the shuttle. This is a powerful shot that you use to hit a shuttle that is above the height of
the net. You'll need to raise you're racket behind your back, as if you were going to scratch it,
anticipate the shuttle coming your way, and then hit it hard, diagonally down, as if you were
smashing it over a fence.
 Drive the shuttle. This can be a forehand or a backhand shot that makes the shuttle move parallel
to the ground, just barely passing over the net, making it hard for your opponent to anticipate or
return your shot.
 Recognize that servers must be able to understand when his opponents looks ready to receive the
stroke. The server must not serve when the opponent doesn't seem ready to receive.
 Both players must be standing within the confines of the court with both feet stationary in contact
with the ground until the server delivers the ball to their opponent. However, players must not
stand on either of any of the lines painted on the ground - for these are considered to be outside of
the service court's area.

2. Mastering the Strokes

1.

[Link] the grip: The grip is how you hold your racket and it will affect every stroke that you hit. You
have two basic grips in the game, one for the forehand and one for the backhand. Here's what you need to
know:

 The forehand grip: Hold the racket with your non-playing hand, pointing the handle toward you
with your racket face perpendicular to the floor. Put your hand on the handle as if you are shaking
hands with it. Look for a V shape between your thumb and index finger. Rest the handle loosely
in your fingers for more flexibility. Shorten the grip and place it closer to the shaft for more
control of the racket when you're hitting the shuttle from forecourt and midcourt.
  The backhand grip: Hold the racket as if you were holding a forehand grip. Then, turn it
clockwise, so that the V shape you've formed moves to the right. Put your thumb against the back
bevel of the handle for more leverage and power, resting the racket loosely in your fingers.
Again, use a longer grip for clears and a shorter grip for net play. Relax your thumb and use more
power from your arm instead for clears because the extension of your thumb is extremely limited
in the short-court backhand grip, and you have more time to prepare for a backhand clear than for
a mid court block or net kill, meaning that the leverage of the thumb isn't as important.

o

[Link] the high and low serve: There are many ways to hit a badminton serve, from the high serve to
the backhand serve. Here are a few serves you will need to know:[3]

 The high serve. This is a great serve for moving your opponent back during singles play; it's a
little trickier for doubles. You have to use an underhanded forehand for this serve. Relax, bend
your knees, standing 2–3 feet (0.6–0.9 m) behind the short service line. Lead with your non-
racket leg, placing your racket leg behind it. Move your racket back almost to your shoulder, then
swing it forward. Hold the shuttle by the feathers and drop it slightly in front of you. Hit the
shuttle with the flat face of your racket and follow through until your racket reaches all the way to
the non-racket side of your head.
 The low serve. This serve is more commonly used during doubles. You can use the forehand or
the backhand for this motion.
 For the forehand serve, stand 2–3 feet (0.6–0.9 m) behind the service line, bring your racket back
to your waist level and start swinging forward. Hold the shuttle by the feathers and bring it close
to meet the racket instead of dropping it. Hit the shuttle at a higher point, but still below your
waist, and push it with the racket face, trying to make it just skim the tape of the net.
 For the backhand serve, just lead with your racket leg and your non-racket leg behind, with your
feet pointing toward your opponent. Use a short backswing and then bring the racket forward,
holding the shuttle at the tip of the feathers in front of waist level. Then, push the shuttle with the
racket face and try to make it skim the tape of the net. Shorten your grip for more control.
2.

[Link] the flick and drive serve: Here's what you need to know:
  The flick serve. Use this for a quick serve but do so sparingly. Use a forehand or a backhand,
acting like you're going to push the shuttle in a typical low serve, but instead, use your wrist to
quickly flick the shuttle over.
 The drive serve. This is an attacking serve perfect for singles or doubles. This will make the
shuttle travel at a flatter angle and at a faster pace. Use an underarm forehand, standing a bit
further from the service line, leading with your non-racket leg, placing your racket a bit below
waist level, bringing it back and parallel to your waist. Swing the racket forward and follow
through as you drop the shuttle slightly sideways to your body, hitting it and letting it pass the net
at a flatter angle.
3.

[Link] the forehand: Once you see that the shuttle is coming low and in front of you, you'll need to hit
that forehand to beat your opponent. Here's what you have to do:

 Drop the racket head down and behind you. Make sure that the racket extends out behind you.
 Keep your knees bent and ready to move.
 Move forward with your racket foot.
 Keep your arm nearly straight as you swing the racket, snapping your wrist at the last possible
second before you hit the shuttle.
 Have an open racket face and swing the racket upward to generate momentum. Follow through
until your racket hits near your opposing shoulder.

[Link] the backhand: To hit a backhand, you have to wait for the shuttle to approach your backhand
side. Here's what you do:

 Move on your left foot and step your right foot around in front of your body (if you are right-
handed and your backhand is on your left side, that is), making sure that your right shoulder faces
the net.
 Bend your right elbow and draw your right hand across your body to get ready to swing the
racket, moving your weight to your back left foot, keeping your right foot loose and limber.
 Shift your weight to your forward foot, straightening your elbow as you swing the racket forward
until the racket face connects with the shuttle, following through to move the racket forward past
your right shoulder.
4.
[Link] to slice your shots: The slice can help slow down the shuttle or change its direction. This is a
more advanced skill that will make it hard for your opponent to know where you're going or to be able to
return the shuttle. Here's what you can do:[5]

 Slice your net shots. Start the forward motion as usual and then move the racket inward as you
slice it perpendicular to the center of the birdie, thus slicing the shuttle and making it spin cross
court instead of moving forward, as your opponent would expect it to do.
 If service of the shuttlecock from the server's racket causes the bird to touch the net and then go
over, play must stop and the play is done over. However, if the shuttlecock happens to touch the
net then go over further into the play, the stroke is good and the bird can remain playable.
 Slice your drop shots. Just slice the racket, moving it perpendicular to the center of the shuttle
when it's in the air. This will slow down the shuttle, making it quickly fall on the opponent's side
near the net.

[Link] to hit an overhead shot: Also known as a smash shot, this shot allows you to use your power
and to hit the shuttle at the top of its arc. To do this, aim your free hand up near the shuttle, and then
swing the racket over your head with your racket hand, smashing the center of the birdie before it falls,
directing it down in your opponent's court.

 Aiming is important here -- try to aim the shuttle in a place that will be hard for your opponent to
reach.

[Link] some of the obvious errors made during serving that can (and can't) be considered a
fault:

 Servers must be able to get the bird over in their hit. If the bird get's attempted to be hit but is
missed, a fault can't be charged. (Things do happen to the best of all people.)
 If the bird is held on the racket during the execution of the stroke or if the bird get's hit twice, this
is a fault.
[Link] the Strategy
1.
[Link] sure to always return to "the stance of readiness" after each shot: After you return their shot,
return to the middle of the court, so if they hit it to your left or right, you have more time to react and run
to their shot, and return it back. Stay on your toes, and slightly move left and right ,so your energy and
momentum is still active and you can be ready to run for the next move.

 This stance means that your feet should be even with your shoulders and parallel and your toes
should be pointed toward the net.
 Keep your knees bent slightly and your racket in your hand with your arm across the front of your
body.
 Don't stand as if you were just normally standing up, or your body will be far too stiff to move
well.
2.

[Link] ready to move anywhere any time: Be prepared to run up to the net, run cross court, back up all
the way to the back service line, or to reach the shuttle from any position. The element of surprise is
important here, too, so watch out for your opponent's tricks.

[Link] for the overhead as often as you can: The overhead smash is the most powerful shot in the game
because it allows you to hit the shuttle as hard and fast as you can, making it as difficult as possible for
your opponent to return your shot. Look for opportunities to hit this shot when the shuttle is being
returned high in the air.
3.

[Link] your opponents running around: Don't hit the shuttle right back to your opponent every time,
or you'll just be making it easier for him or her to hit the shuttle right back. Your goal should be to move
your opponent or opponents up and down the court or back and forth across the court so they get winded
and tired and don't have the opportunity to properly return the shuttle.
[Link] a method to your madness: Don't just aim to hit the shuttle back and hope that your opponent
messes up; have an idea of where you're going to hit it, how you're going to hit it, and why you're going to
hit it a certain way. If you just blindly swing at the shuttle, you won't get very far.
4.

[Link] your opponent's weaknesses: If you want to win, then you have to make your opponent play
your game and make him as uncomfortable as possible. If your opponent has a weak backhand (as most
beginners tend to have), hit the shuttle repeatedly toward his backhand. If he's slow on his feet, move him
around. If he loves to play near the net, hit your shots long and hard. If your opponent loves the smash
shot, don't hit the shuttle in the air. Be attuned to your opponent's strengths and weaknesses so you can
win as easily as possible.

 It's important to observe your opponent closely. Whether you're starting a game or just rallying
for fun, be on the lookout for your opponent's strengths and weaknesses as early as possible.
5.

[Link] it up: Though always aiming for the overhead is nice, or hitting mostly forehands cross-court
because that's your best shot is a good idea, if you do the same thing every time, your opponents will
begin to catch on pretty fast. It's important to keep the element of surprise going, so your opponents are
likely to be caught off guard and won't quite ever know what to expect when they play against you.
 This includes where you serve, which shots you prefer, and where you tend to hit the shuttle.
 Essential gears for badminton
[1] Footwear
Appropriate footwear is a vital purchase for badminton. Anyone who has played or even just watched a
game will know the pace at which players move around the court — players are constantly changing
direction and agility on the court is vital in winning that all important point.
Your footwear must be able to support these movements and badminton shoes are designed specifically
for badminton movements. The soles are thin, designed to keep the player’s feet close to the floor and
provide lateral support. This allows the player to make quick ankle direction changes, whilst reducing the
risk of injury.
Non-badminton shoes are adequate when you are starting out but be aware if you are wearing running
shoes. Running shoes are designed with downward force in mind and they have a higher thicker sole not
quite so suitable for the unpredictable movements of badminton.

[2] Badminton rackets

There are a wide variety of rackets available which can seem a little overwhelming if you are new to the
sport. But purchasing your racket needn’t be a daunting task.
As with any sporting equipment the prices range wildly so the best advice is to pick one you can afford
and that suits your level. If you are starting out, it is not really necessary to go for a pro model, go for a
lightweight one as they are more suitable for beginners.
You will also need to consider your style when choosing a racket. Are you player who focuses more on
power or control in their game? Rackets are designed with different characteristics for different styles of
play, so bear this in mind when making your purchase.
The weight of the racket is also something that should be considered. Heavy rackets are considered
power rackets as it will give you more force behind your shot. Lighter rackets offer better control and allow
you to more easily place shots around the court- therefore may be a better choice for beginners.
Testing the balance point of a racket, is another way to check which racket is right for you. To do this,
hold the shaft of the racket on your index finger so that the racket is horizontal. If your finger is closer to
the racket head then as you balance the shaft then it is more of a power racket, and if it is closer to the
handle then it’s a control racket.
The shaft of the racket will either be flexible or stiff and again which end of the spectrum you choose can
be determined by your playing style. A flexible racket is the best choice for beginners as it is easier to
control.
The shape of the frame tends to fall into the isometric (square like) category or the conventional (oval)
frame head. The isometric frame has a larger surface area with which to hit the shuttle, so would
therefore be a better choice for beginners.

[3] Shuttlecocks
When picking a shuttlecock or the ‘birdie’ — you have two choices: those made of authentic feathers and
those made of nylon. Not surprisingly the feather ones are more expensive and are considered to be
superior but they don’t last as long as the less expensive ones. So when starting out the nylon versions
are your best bet.

[4] Badminton sets

Although getting involved in badminton requires minimal equipment, you may want to start with a friendly
knock up. If you have enough space, many manufacturers make sets that include the net, racket and
shuttlecocks for you to get started with.
 Fitness

Playing badminton can have a number of positive health and fitness benefits on your body. Here are
some of its key exercise advantages:
 Improves aerobic fitness, with more oxygen circulated around the body to increase muscular
endurance.
 Burns off calories with energy being supplied to the muscles and not forming fat.
 Boosting flexibility and sprint speed, due to the fast-paced nature of badminton.
 Improves hand-eye co-ordination with concentration required for serving.
 Develops the strength and power of muscles, notably leg and arm muscles.
 Furthers concentration and mental strength, with matches often lasting for many hours.

 Boosts a player's cardiovascular fitness, allowing more oxygen to be pumped around the body

and help provide energy to muscles.