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Back fall from sitting position
Start learning the back fall by sitting on the ground with the legs together, knees bent, and feet flat on the ground with the arms in a guarding position, then:
- Cross the arms in front of the chest with tight fists in a guarding position and tuck the chin down to the chest.
- Curl the back into a half circle and roll the body backward.
- As the upper back touches the mat, slap the mat with open palms with the arms at a 45-degree angle from the body and kiai. The palms of the hand should hit the ground a split second before the upper back hits the ground. Do not reach backward with the arms (may break the wrists). Do not keep arms to close to the body (ineffective). Do not extend arms too far out to the sides (ineffective and may sprain the shoulders).
- Immediately snap the arms back in front of the chest in a guarding position to protect yourself from further attack.
- Return to the sitting position.
- Repeat until the movements become smooth and powerful.