Concentration by Asana

Improve Concentration Power by yoga Asana 

How Yoga Can Help to Improve Concentration?

Yoga is based on breath with motion and fully present in mind and body. The practice is centered on concentration – focus on the breath,  alignment, and movement.

 Balancing postures are a great way to improve concentration. Balancing posture quite literally force us to concentrate on the present moment of body . With so many factors that could physically and metaphorically make us fall during balances, we are forced to become present, concentration and focus on these points to maintain our balance.

Vrikshasana (Tree Pose)

Vrikshasana is named so as the pose reminds you of a tree. It has the grace, stability, and humility of a healthy tree.Keep your eyes open during the pose and focus on an object or any point ahead to maintain balance. Practice this asana early in the morning on an empty stomach and hold it at least one minute. 

Benefits: It builds self-confidence and esteem and helps you deal with life’s issues in a composed manner. It increases your stamina and stretch the entire body. It calms your nervous system and treats numbness.

 Virabhadrasana (Warrior pose)

This flying warrior pose requires focus and concentration as you stabilize your body on one leg and remaining part of body is parallel to the floor.

 Ardha Chandrasana (Half Moon Pose)

Another one-legged balance, Half Moon works the hips in the opposite direction of Warrior III, creating openness within the hip joint and concentration of the mind.
 

Utthita Hasta Padangusthasana(Extended Hand-to-Big Toe Pose)

As if balancing on one leg isn’t hard enough, this posture kicks it up a notch requiring strength, flexibility, and a big dose of concentration.

 Vasisthasana (Side Plank)

This balance pose has two points of contact with the floor (the feet and one hand), but that doesn’t make it any easier . . . Requiring lots of concentration to stabilize and align, this pose is a true test of awareness.
 

 Bakasana(Crow Pose)

This challenging yet accessible arm balance requires attention to many details of alignment within the body, forcing concentration and complete presence within the moment.

Sirsasana (Headstand)

Turning upside down and balancing on your head is a true test of concentration and present moment awareness (the key of concentration) since you need to steadily focus your attention fully on the task at hand.
 

Vyaghrasana (Forearm Stand) 

Likely one of the most challenging of all balance postures, inverting and balancing solely on your forearms definitely requires intense concentration to be able to achieve.
 

Volley Ball Rules Guide

 

 Description of Volleyball Rules & Regulations

Two teams of 6 players each side on a court that is divided into two half by a net.

Object of the sport is to hit an inflated volleyball over the net, such that the opposing team player cannot return the ball because the ball has been grounded (i.e. the volleyball has touched the surface of the court within the boundary lines of the opposing team’s court), or the ball is returned back over the net but lands outside of the defined boundary lines of the opponent’s court.

Each team has a maximum no. of hits is 3 to get the ball over the net to the opponent’s side of the court within the boundary line .

The  Game begins with first team serving the ball to the opponent team, It has the three hits allowed to get the ball, back over the net to the serving team’s side.

Both team continuously try to attempt to ground the ball in the opponent team’s court. This process is known as Rally – once a team wins a rally, that team awarded a score .If the serving team wins the rally, it maintain the serve . If the  receiving team wins the rally, than receiving team awarded point, It gain the right to serve, and the team’s players change their position to left clockwise Direction 

     The above was a general description of Volleyball Rules & Regulations.

Playing Area

  

Free Zone Dimensions

The main goal of  free zone is to provide a safety for players to play the ball  No one come and any playing equipment in this area except for the volleyball net stands, the referee stand, etc. and all spectators are Standing outside . 

According to FIVB (Federation International de volleyball)

Minimum 3 meters, with a minimum of 5 m from the side lines and 6.5 m from the end lines for world and official tournaments.

Net Height

The official heights for the nets vary for men and women,

1. 1. • Men – 2.43 meters
      • Women – 2.24 meters

Number Of Players

In general, teams must have 6 players to start the match, and 6 eligible substitution players, or “subs” to play the match. There are 6 players on court for each team at the time of match. 

Serving Rules (The Actual Serve)

The server must toss the ball, and then must contact the ball behind the end line in the service block located  (usually a 3 meter wide area).If foot may touch the line during the contact of ball it is fault serve . In the case of a jump serve, the jump takeoff must be behind the line as well .

There are some minor volleyball rule regarding the toss before the serve. In university and high school matches, the server must hit the volley ball within 8 seconds after the referee whistles for service, and allowed only single toss .For players under 14 age category ,the server must hit the volley ball in 5 seconds from the whistle, but the server may have a second Chance if the first serve was not effective.

Player Service Rotation And Positioning Rules

Each team has 6 players on the court at any one time. At the start of the game, or “set”, each team’s coach arranges his / her players in the zones of the court.

This arrangement dictates the rotational order of the team when they are awarded the serve (either at the beginning of a set, or after a “side-out” in which the team who served the ball to start a rally loses the point).

The diagram below shows the order and flow of rotation:

It is important to note that when a team is serving a ball , the players of both team must be in his zones. After the serving a ball , the players move in rotational direction and occupy any position in his  court and the free zone.

If the serving team wins the rally and continue his serve, the players on both team must go back to their original zones for the service.

This order must be maintained throughout set.

If there is out-side, and the opponent team is awarded the serve, that team rotates left one position clockwise as shown  above diagram (i.e. the zone 2 player moves to zone 1 and serves, the zone 1 player moves to zone 6, so on).

Scoring Rules – Points, Sets, And Matches

single point is scored by any team when:

1. 1. 1. 1. That team hit the ball , and ball touch grounds on the opponent’s court, within the defined area and any part of the ball touches any side of ground or end lines (in other words, the ball lies “in”).
         2. When the opponent team commits a fault (i.e. team doing something against the rules).
         3. When the opponent team receives a penalty.

Sets & Matches

         A set is played by 25 points, and points being awarded from each rally. Those teams must win by continuous two points and win the set; in case the match tie at 24 points each, for example A team would have to win 26-24 points.

A match is a maximum of 5 sets, with a team being declared winner of the match if it wins 3 sets and the set is played to 15 points rather than 25

During the Rally

1. 1. 1. 1. The ball must cross over the net this is called the “crossing space”. In official matches and tournaments, there present antennae on top of the net directly above the sidelines to assist the sideline (see court diagram ). Otherwise, the ball is “out”.
         2. Players may not touch the net .

  3.If player cross the side line and touch the ball or hit the ball so he awarded point to opponent .

 4. A player’s foot or feet touch the opponent court during playing than same awarded the point to opponent .

The Block

1. 1. 1. 1.  Player 1,5 & 6 Back-row players may not block the ball.
         2. The serve may not be blocked.

Rotational / Positional Faults

    It is important to remember ,that volleyball is a very free flowing sports during rallies, with a players moving all around (some restrictions on who can play the ball from where on the court as above mention ), the rotation and position rules are very strict.some faults are declared 

1. 1. 1. 1. Rotational Fault – when the service is not done according to rotational order. point and service is awarded to the opponent 
         2. Positional Fault – At the time of the serve, the players are not in his exact zones on court according to their rotational order. If player is in court through illegal substitution. point and service awarded to the opponent.

Substitutions

1. 1. 1. 1. A player has been substituted and re-enter the game,but only  the position from which they were substituted.
         2. Inserting a Libero does not count as a substitution.
         3. Number of substitutions allowed:
         • As per FIVB  only 6 substitutions are allowed in per set. A player of the starting line-up may leave the game, but only single time in a set, and again enter the court is only one time in a set .

 An “exceptional substitution” may occur when a player cannot continue playing due to injury or illness. They should be substituted legally (except the Libero)

The Libero

If you recall the Libero position is a designated defensive specialist in the team. There is one Libero designated for every set as per FIVB allows 2 Liberos designated per set 

A Librero’s uniform must be different contrasting colour to that of his teammates 

The Play of the Libero

1. 1. 1. 1. The Libero is restricted to play as a back-row player, and is not allowed to complete an attack from anywhere the Libero may not block, or attempt to block.
         2. The Libero may serve in one rotation each set.

Libero Replacement

1. 1. 1. 1. The Libero replacements is not counted as substitutions. They are several time, but they must be complete a rally between two Libero replacements. Libero is allowed to replace any player in a back-row position.
         2. The player who is replaced by the Libero only it can replace the Libero. An incorrect Libero replacement is penalized and the opponent team is awarded a point, and the serve.
         3. A Libero, and the player replaced by the Librero, must enter or leave the court only by the sideline in front of their team bench between the attack line and the end line.

Conclusion

The above descriptions of the overall rules should be more than enough to get you started!

Kabaddi Rule Guide

                                  

                            Kabaddi Rule Guide 

       Kabaddi is a well liked contact sport in Asia that first originated in Ancient India. Kabaddi is played all over the country and it is the official game in the states of Tamil Nadu, Bihar, Punjab, Maharashtra  and Telangana . Outside of India it is a popular activity in Iran, is the national game of Bangladesh and Nepal where it is taught in all state schools. Kabaddi is also popular in other area of the world where there are Indian and Pakistani communities such as in the United Kingdom where the sport is governed by the England Kabaddi Federation UK.

There are many regional variations of the game of Kabaddi in India, including Sanjeevani, Gaminee, Punjabi and Amar versions, all of which have slightly different interpretations of the game and its rules. There are also other games very similar to Kabaddi in both India and other countries that may not be pure Kabaddi, they are very closely related. These include the game of Hadudu that is played in Bangladesh, the Maldives’ Baibalaa and Maharashtra’s Hututu.

The governing body for Kabaddi is the International Kabaddi Federation and consists of over 30 national associations and oversees the game and its rules across the world.

Measurement of Play ground 

Object of the Game

The overall object of the game is to simply score more points than the opposition team within the allotted time. To do this, each team must attempt to score points by both attacking and defending. When attacking, the offensive team sends across a raider into the opposition’s half who must touch one of more members of the opposition to score a point. When defending, the objective is to capture the raider by wrestling them to the ground or simply by preventing them returning to their own half by the time their breath is up.

Players & Equipment

Kabaddi is played by two teams that both consist of twelve players each. However, only seven players per team are allowed on the field of play at any one time. The Kabaddi playing surface measures 13m x 10m and is separated into two halves by a white line, one team occupying each half. It can be played on a wide range of surfaces from a dedicated clay court to spare ground where a playing surface has been chalked out.

Unlike so many other popular sports and games, Kabaddi is a game that genuinely needs no special equipment, clothing or accessories, ensuring it is a game that is open to everyone.

Scoring

Scoring in Kabaddi is relatively simple. Teams score one point for each opponent that they put out of the game. Putting an opponent out (and thus scoring a point) is done in different ways. When attacking, this is done by the raider touching opposition members, putting them out. When defending, it is done by preventing the raider returning to their own half.

Bonus points are also available in Kabaddi. The raider can earn an extra point by successfully touching the bonus line in the opposition’s half. Three bonus points are available to a team when all of their opponents are declared out and a point is also available if any part of an opposing team member’s body goes outside of the boundary.

Winning the Game

At the end of the match, the team is having more points is declared the winner. If at the end of the Match both teams have the same points, then the Match is deemed to be a draw and the result is depend on referee  which method he is used for taking decision i.e. Give 3 raid , give extra time and any special task etc.  

Rules of Kabaddi

·         Each team shall consist of no more than 12 players with only 7 taking to the field at any one time.

·         Because of the physical nature of Kabaddi, matches are categorized in age and weight categories.

·         There are six officials looking after each Kabaddi match. The officials comprise of a referee, a scorer, two assistant scorers and two umpires.

·         The duration of the match is two halves of 20 minutes with a half time break of 5 minutes.

·         At the start of a Kabaddi match, there is a coin toss with the winner having the choice as to whether to have the first raid or not. In the second half of the match, the team that did not raid first shall begin the second half with a raid.

·         To win a point when raiding, the raider must take a breath and run into the opposition’s half and tag one or more members of the opposing team and then return to their own half of the pitch before inhaling again.

·         To prove that another breath hasn’t been taken, the rider must continue to repeatedly yell the word ‘Kabaddi’. Failure to do this, even for just a moment means that the rider must return to their own side of the court without points and the opposite team is awarded a point for a successful defense play.

·         The team being raided is defending, and the players must prevent the raiders from tagging them and returning back over the halfway line. Whilst in defence, a team may score a point by successfully preventing the raider returning to their own half after tagging them. Raiders may only be grabbed by their limbs or torso, not by their hair, clothes or anywhere else, and defenders are not permitted to cross the centre line.

·         Each team will take turns in raiding and defending. Following halftime, the two teams switch sides of the court and the team who defended first in the first half begin the second half by raiding.

·         The game continues in this way until the time is up, the team with the most points at the end of the match is declared the winner.

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