Capoeira - Au Columna
Learn how to do an Au Columna. This capoeira trick requires a lot of shoulder/back flexibility and some abdominal strength. Learn the cartwheel and stretch your bridge before you try this. The english translation for Au Columna is Spine Wheel, and sometimes this
capoeira skill is also called Bridge Wheel. For more capoeira videos, click here. For more detailed instructions, check out capoeira main.
Execution
- Start from the ginga and step to the right so that your right foot points to the left. Plant your right hand in front of your right foot so that your fingers point back to your feet or slightly to the left (see video). Keep watching your opponent the whole time and push your hips up.
- Lift your left leg and then plant your left hand on the floor (over-head).
- For a short moment, both legs should be in the air, like if you were doing a bridge without letting your feet touch the ground.
- The left leg goes down first.
- Then go back to the ginga.
Advice
- Stretch your shoulders, your back and your arms before you try this capoeira skill.
- As a warm-up, walk around in a bridge position. You should not try the au columna if you can't breathe normally when you are doing a bridge.
- Don't practice the au columna if you are having back, shoulder or elbow problems.
- Make sure you plant your hands correctly.
- Keep in mind that you should be able to see your opponent the whole time.
Performance
Suggestions
