How to Do a Capoeira Handstand
Capoeira, developed hundreds of years ago by African slaves, is an Afro-Brazilian martial arts discipline that combines fight, dance, rhythm, acrobatics and music. The handstand is one of the many Capoeira moves that demonstrate your strength, coordination and ability to balance. Before learning the basic handstand, you’ll first need to learn the Ginga. The Ginga is the base of all Capoeira moves. It prepares you for many attacking, defending and acrobatic moves.
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Instructions
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Ginga
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Stand with your feet wider than shoulder-width apart and parallel to one another. Keep your weight evenly distributed between your feet, bend your hips and knees and lower your body into a shallow squat. This is the starting stance.
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Transfer your weight onto your right foot. In one smooth movement, swing your left leg backward behind your body, bend your left elbow, swing your forearm across the front of your chin. Also swing your right arm out to your right side to help with your balance. The distance between your feet should be slightly more than shoulder-width, and your back foot should be in line with your front foot.
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Balance on the ball of your back foot with a slight bend in your back leg. Keep your front foot flat on the floor and bend your front knee 90 degrees. Push with your left foot and bring it forward, parallel with your right foot, back to the starting stance.
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Transfer you weight onto your left foot. In one smooth movement, swing your right leg behind your body, bend your right elbow, swing your forearm across the front of your chin and swing your left arm out to your left side to help with balance.
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Push with your right foot and bring it forward, parallel with your left foot, to the starting stance. Continue the side-to-side movements, alternating your legs and arms, while keeping the moves smooth and rhythmic.
Basic Handstand
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Stand in the Ginga starting stance. Start to do the Ginga -- transfer you weight onto your left foot, swing your right leg backward behind your body and swing your bent right elbow across the front of your chin. When you return your right leg back to the beginning stance, this is where you'll transition into the Capoeira handstand.
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Shift your weight onto your right foot, lift your left foot a few inches off the floor and pivot your body 180 degrees to the right. Plant your left foot, bend at your waist, extend your arms and reach toward the floor.
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Place your hands on the floor, palms down and shoulder-width apart. Spread your fingers out like a fan for stability and a bigger support platform. Kick up with your right leg, then your left and bring your legs together above your head.
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Point your toes toward the ceiling and straighten your body so it is perpendicular to the floor. Find your point of balance, maintain your balance for as long as you can and then kick your legs back to the floor.
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Tips & Warnings
When you are first learning the handstand, have a spotter stand next to you to grab onto your ankles to help you balance.
Improper technique can lead to injuries. If you are new to Capoeira or not clear with the technique, work with a qualified Capoeira instructor.
References
- Photo Credit Stephen Shugerman/Getty Images Entertainment/Getty Images
