🎯 Learning outcomes
- Perform static and dynamic balances and simple gymnastics movements
- Improve coordination with rope skipping, ball skills and rhythmic movements
- Understand posture problems and prevent them
Before you start: Basic balance and posture.
📖 Explanation
Static balance means holding a position still (tree pose, one-foot stand); dynamic balance means staying steady while moving (walking on a beam, hopping). Gymnastics basics include forward rolls, cartwheels (with supervision) and balancing on mats.
Coordination improves with skipping patterns, juggling scarves, ball bouncing and dance steps.
Bad posture habits (slouching, heavy bags, bending over phones) cause pain. Strengthening core muscles and taking breaks help maintain posture.
Mallakhamb, a traditional Indian sport from Maharashtra and Madhya Pradesh, uses a wooden pole or rope for balance and strength routines.
✗ Balance is something you either have or don't
✓ Balance improves with regular practice and strong core muscles.
🧪 Try this activity
Hold the tree pose (vrikshasana) for 15 seconds on each leg, then try with eyes closed and compare.
✍️ Question bank with answers
Tap an option to check multiple-choice answers. Open “Answer” or “Marking points” for the others.
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Standing in tree pose is
Answer
A. static balance
The body is still.
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Mallakhamb uses a
Answer
A. wooden pole or rope
It is traditional pole gymnastics.
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Looking down at a phone for long hours may cause
Answer
A. neck pain
Bending the neck strains it.
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Give an example of dynamic balance.
Answer
walking on a beam or hopping
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Name one core muscle exercise.
Answer
plank or bridge
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Why does balance become harder with eyes closed?
Marking points
- We use our eyes to sense position
- Without vision the body has less information
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Create a six-move balance and coordination routine with a short explanation of each move.
Marking points
- Six moves
- Static and dynamic balance included
- Coordination moves explained
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A classmate often has back pain from a heavy bag. Suggest two solutions.
Answer
- Carry only needed books
- Use both straps and keep the bag close to the back
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Draw tree pose and label the standing leg and raised foot.
Answer
Labelled standing leg, raised foot on inner thigh, hands joined
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