The Family Dances

Building on the foundational movement of capoeira, ginga, we’re now going to practice moving in and out of ginga with the rolé. The full-body engagement that rolé requires allows us to work the upper body and lower body simultaneously. Rolé takes us low to the ground, and practicing entering and exiting rolé fine tunes our balance and agility. We also really warm and activate the triceps and biceps every time we follow through on the rolé sequence. Our legs are getting a nice workout with the continuous ginga movements, and this is enhanced by shifting from the ginga to the rolé and back again. Take your time finding your rhythm in and out of the rolé. Remember to breathe and take every opportunity to stretch the back, the legs, and the arms while moving through the exercises.