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The Au is a common move that can be used in all capoeira games. There are different variations.

For this tutorial, we will focus on the Au Sem Mao or no hands cartwheel.

The steps start from a basic Ginga position with your left leg back, but can be switched to right leg depending on your preference.

Ginga

At first, watch this video and then follow the steps described below:

Au Sem Mao execution in slow motion

1st

Step

Start on a basic Ginga position (left leg back). Step into Cadeira position with your left leg.

au sem mao au sem mao

2nd

Step

Jump with your left leg and at the same time swing your right leg over and jump as if you are doing an Au.

au sem mao au sem mao

3rd

Step

Land on the other side with your right leg and finish with your left leg in Ginga position (can also finish on Cadeira).

au sem mao au sem mao au sem mao

Tips

 Make it easier and better

  • Start small. In step 3, jump and swing the leg in front of you so your body builds up strength, technique and confidence. When you get used to it, swing your leg a little bit higher each time until you get to an almost vertical position.
  • Use your arms to provide momentum.
  • Use your hands if you need to. Either before the move so you can push off to the other side, or during so you can land safely. Gradually you will get to the stage where you won’t need your hands anymore.
  • Try both sides to find out which side you are stronger and more confident at. Focus on the stronger side until your able to do the movement and then practice on the other side.

LEARN AU SEM MAO AND OTHER AWESOME MOVES WITH US!
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