THE WHAT:
The 'AU Navalha' (“razor cartwheel”) is a ground acrobatic context derived from Capoeira, built around the referent mechanics of reverse hinge synergies and unilateral backward loading. The pattern is based on a committed reverse hinge entry, where the body folds back into space on a single leg (ipsilaterally), creating elastic potential that is redirected through the upper body and into a sharp, slicing leg trajectory.

The main focus is developing control and confidence in reversing weight into space, storing elastic energy through the hinge, and expressing it through a horizontal “razor-like” kick line. This slicing trajectory reflects the naming logic of navalha (razor), where the leg action is organised as a clean, cutting arc through space.

A key requirement is the ability to commit fully into the reverse hinge and re-catch support through the hand, maintaining continuity of flow while transitioning between lower-body loading and upper-body support. The quality of the movement depends on how effectively elastic energy from the hinge is preserved and redirected into the kick.

A progressive variation is the Macaco em pé, where the same entry organisation is redirected into a more vertical, overhead trajectory, shifting the expression from slicing horizontal force into a higher, more arcing pathway.

For fear management and progressive exposure, the reverse hinge entry can be practised over a low elevated surface (e.g. stable chair/box or low wall), reducing the depth requirement of the reach while preserving the spatial commitment needed to clear and land on the opposite side.

Resource contents:
0:05 - AU Navalha (horizontal-trajectory)
0:44 - Macaco em pé (progressive vertical variation)

THE HOW:
In the AU Navalha, prioritise a clear and committed reverse hinge rather than a cautious reach. The movement begins by loading back into the leg, allowing the body to organise elastic tension before transferring weight through the hand and into the slicing leg action. The key is not to interrupt this load-release sequence.

The kick should feel like a continuous horizontal release of stored energy, with the hand acting as a transitional support rather than a stopping point. If range or confidence is limited, use an elevated surface to reduce depth while maintaining the same directional intent.

In the Macaco em pé variation, redirect the same reverse hinge mechanics into a more vertical pathway, allowing the trajectory to shift from horizontal slicing to upward expression. This serves as a progression in spatial range and control rather than a separate technique.

Execution should prioritise commitment into the reverse hinge, clean transfer through support, and uninterrupted energy release into the chosen trajectory, with the movement always resolving through continuous flow rather than segmented phases.

___________________
For programming, guidance, & support for your physical practice:

The 'Video Resource Library' (VRL): https://www.movemorevrl.com/browse
FREE fundamental prehabilitation program: https://www.movemoremp.com
Online Support (1 to 1 coaching): https://movemoremp.com/onlinesupport
Elements (standardised programs): https://www.movemoremp.com/elements
[email protected]