Combining two simple skills, the difficulty is in the transition. Cartwheels and Queda de Rins. 1. Keep the legs together and lower down into the QDR. The eccentric lowering is going to be foundational for the full version. 2. The eccentric movement into the QDR is going to be more difficult. Switch the legs once you’re comfortably in your QDR. A circular motion is going to make it easier. 3. Last is to pull it all together. 4. Find a movement to do before or after the AU + QDR. improvise with what you can do. There are no limits, but here are a few easy examples to get started. Class Member get access to extended tutorials with added details and explanations. Sign in my bio link. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenicstutorials #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #bodyweighttutorials

Movements I could never have imagined 15 years ago are now accessible because of Capoeira. Confidence and strength in movement is a testimony to Capoeira, and art that gives you the keys to your body. . . Classes every Wednesday and Saturday on Zoom. All levels have something to gain. #capoeira #movementpuzzle #movementmonday #functionalpatterns #fitnessresults #mobilitywork #mobilityflow #rangeofmotion #backbends #backday #wheelpose #bridgepose #bridgeposevariation #capoeiralifestyle #capoeirafloreios #movementmonday #intense #wtfisthis

? <— this is the sound of quality No banging on the floor, no wasted energy. Smooth transitions and as much body control as can be mustered. . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #animalflow #frc #controlyourself #funworkout #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #mobilityflow #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Thoracic extension protocol! Hunching over for hours out of time, means extension is going to be hard. He following exercises go from least to most intense. Start at 1 and work your way to 4 if you’re feeling stiff. 1. Spinal waves - One of my favorites for teaching thoracic articulation and just waking up in the morning. Create a smooth wave and stand in front of a wall if this is challenging. 2. Cat/Cow - Very simple but very powerful. Make sure to push and retract either the shoulders as you move. Use a resistance band for added difficulty. 3. Thoracic CARs - grab something you can hug like a pillow and squeeze it hard before making your rounds. Resist bending at the lumber and isolate each movement (rotation, lateral lean, bending back, bending forwards). Continuously contact the whole body as you move. 4. Thoracic PAILS/RAILS - extend up as much as you can. Block yourself with a book or a yoga block. Push into the block and then extend further off the block. Rinse and repeat. If you have a stiff back, then you have even MORE reason to do these exercises on a consistent basis. Done let your back just rust away. Take care of it and make it strong. . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #wheelpose #backday #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #backworkout #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #flexibilitytraining #capoeirabrasil #bridgepose #movebetter #idoportal #mestresuassuna

A fun way to train Volta por Cima and Passo a Frente ?️ . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

?Article in my bio link!!!? An in depth look the history of classes in the word of CAPOEIRA from 1900 to 2020 (in bio link) I had to read a few books for the research and it was a fun journey to put it all l together. Thé man in the photo is Mestre Leopoldina and he’s an example of the old guard who had to beg and plead capoeiristas to teach them. There were no Mestres or academies at this time. It’s only in the middle of the century where the concept of Mestres, graduations, and large academies. This is the history of the traditions you follow at your local capoeira academy. Enjoy! . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Slowly working my way to shoulders over my wrists in the bridge. Why elevate the feet? To get into the correct position. Over time I will lower the feet down until I am shoulders over wrists in the floor. Warm up with some shoulder rotations before starting. 1. Wall slides. Much harder than they look. I overlooked these for a long time. Keep your back and hands to the wall. 2. Butchers block on the floor. keep the shoulder elevated and arms shoulder width apart. 3. Shoulder dislocations. Keep the arms straight and move the shoulders as the arms move around. I did 3 sets this morning but 2 is also good to get started. 2 times a week! . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #dohashtagsevenwork #capoeiramoves #capoeiraflow #yogaflow #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Pancake progress!!! Picture 1 - today Picture 2 - 2018?? I stopped practicing my pancake and after a month of practice I’ve beaten my old record. Having a METHOD is everything :) Can’t wait to get my stomach to the floor! . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #pancakes? #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Not terrible but could use some practice ;) On my travels I’ve met some of the fattest squirrels on the planet. (Swipe to see their beautiful plump faces) . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #helicoptero #spinehealth #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna

Our WhatsApp group receives weekly videos on different topics. We analyze different movements and systematically improve our technique and abilities. You can find out about classes by sending me a DM or checking out the link in my bio Don’t train pure random movements. Having some method is very beneficial. . . . . . Follow @dende_arts YouTube channel and blog in bio link . . My Au de Coluna guide in my bio link. Invest in your movement education. . . . . . #capoeira #movementculture #movementismedicine #capoeiramovies #capoeiramoves #capoeiraflow #capoeiralife #frc #controlyourself #trainingmotivation #functionaltraining #functionalfitness #functionalmovement #calisthenics #cordaodeouro #calisthenicsworkout #calisthenicsfreestyle #movementislife #capoeiratreina #capoeiralifestyle #capoeirabrasil #flowsession #movebetter #idoportal #mestresuassuna