This Training Tip Actually Applies to Both Flyers and Bases, but Especially to You Bases out There!

Recently I have been doing some acro with Cat Hamilton, a skilled lady base, acro teacher, and friend from the U.S. She's visiting Bali for a few weeks, and also shooting some content while she is here for a mini-acro-docuseries she is creating (which I will feature in) but more on that later... It's been super fun to share washing machines, play together, and have a different experienced acro person to share this practice with here in Bali.


acroyoga class

Whilst sharing some machines with each other, we got on a topic to focus on:

Internal and external rotation of the legs! I was sharing one of my custom machines called "ankle breaker" and she shared a machine she's been practicing called "killer bee". Both of these machines required a lot of internal rotation, and some external rotation too. I am fortunate as a base that I have a good amount of both internal and external rotation. And it really helps a hell of a lot for machines like these. But I didn't always have such good rotation in acro.


acroyoga pose

Just to break it down in case you have no idea what I'm talking about... Internal rotation is where you turn your toes and leg in - so turning your toes to face towards each other, sometimes called duck feet. External rotation is the opposite, turning your toes and leg outwards so your heels come together, like a Charlie Chaplin or ballet dancers position.