Tutorials, Step By Step guide, Tips & Follow Along Video
Pronounced “pohn-chi is a bridge. It is a backbend or low backbend (arms and legs bent but back isn't touching the ground).
The ponte is a bridge with the stomach facing upward and the hands and feet pushing to keep the back arched and off the floor. Most learn to roll into a ponte by turning their legs and hips around first and then inverting into a bridge. The capoeirista can then roll out into a cocorinha, queda de rins, or resistincia for a stylish entrance into a roda. The ponte also doubles as a last resort esquiva although that depends on the player's skill level, style, and speed of the game.
Step by step guide
One of the most basic ways to incorporate ponte is to rotate in and out of ponte.
For example, starting from a quadruped position, start by stepping one leg over the other.
Once the foot is planted, take the hand from the same side, and bring it around your head to bring your chest towards the ceiling.
At this point, you should be in a ponte position.
To rotate out of the ponte, start with the hands.
Bring the hand around the head to return the quadruped position.
Lastly bring the leg around the body to return to the starting position.