monkeymix monkeymix

1884 posts   31988 followers   518 followings

dawn sora moore  πŸ“Los Angeles πŸ‘£@thespringsla SUN 1030A, M 7A πŸ™πŸ»@theyogamatoc workshop 6/24 12-230P πŸ™πŸ»@infinitystrap workshop 8/19 πŸ“§ hello@yogawithmonkey.com

https://m.soundcloud.com/poth_interview_podcast/se-17-2016-11-29-interview-dawn-monkey-yang

Welcome #betsheCAN DAY 7!
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First, I am so proud of each of you for authentically working at where YOU need to be. Know this patience and this work will get you there. When your body is ready it will invite the full press into your practice and you'll scream! I'll scream too! So worry less and TRUST the process!
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For those of you that want to try lift off with both feet in straddle press I tried to talk you through the steps. Try feet on blocks or mat. If your hamstrings need some assist use blocks and if necessary use the a strap. LISTEN to my cues and see if you're engaging them in your body. If you don't feel it in your body... PAUSE and try again up to that point. Again it's about mindfully layering the pieces together. There are no shortcuts and there is no magic fairy dust with this- it boils down to the 3 P's we started with patience, props and practice!
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So try the straddle press trying to find a little float with both legs. Start with a wider stance which was easier for me because it invites the hips to already start more externally rotated. Listen to the rest as I press up. I know everyone is itching to kick up, do what they used to do, bring both legs together, but try to refrain from trying to go all the way up or going back to old ways and try to stick with what you're learning, embrace the struggle and know it will make you stronger. Is that a deal?
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If you're not quite here play and post from where YOU are working. It all adds up to the same place! Keep up the great work! Can't wait to see some feet float or see progress from where you're at!
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior- give them a follow and some love!
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Check in tomorrow on my IG stories where I'll share some tips on working the bandhas! I learned them from the HIIT classes I've been doing with an awesome Coach @lifes_athlete! You don't wanna miss it! πŸ€Έβ€β™€οΈπŸ’ͺπŸ»πŸ™πŸ»

Welcome #betsheCAN DAY 6!
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You guys are killing it with the puppy press in handstand, headstand and Pincha. Whatever variation you practice in the same principles apply. Right now it's a lot to absorb and you won't necessarily get it all, but little by little your body will start to remember what you're asking it to do. If you watch me press even after a year I still set myself up nice and slow. I'm still creating that body memory in my body so keep remembering this is the START of your journey and with practice it'll start to come together bit by bit.
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DAY 6 as we try to puppy press on blocks, using the strap or going without props I want you to focus on my fingertips. As you begin the journey of lifting the foot up to half straddle then lifting the other leg into full straddle note how I use my fingertips as brakes to prevent me (most of the time πŸ˜†πŸ€£πŸ€£πŸ€£) from falling over. I didn't get this cue until I started studying videos of yoga teachers I follow and watching how they used those fingertips. I tried to capture this video a little closer up so you could see the tips engage but you'll note that I'm still rooting my knuckles to the ground to ensure I'm not jamming into my wrists.
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So DAY 6 is about trying press wherever you are and not worrying about going into full handstand. If you're having luck with one leg try to find a few breaths there. If you're good there move on to bringing both legs to straddle and finding a few breaths there vs rushing to bring the legs up. To be honest finding a slower rise up will help your body know what to do to find the slow decent down. Bringing the legs up together in full handstand will come way easier so take your time. Slow down, breathe and again, play from where you're at now. The rest will come. Get those props out and use them! Lots of love and keep asking those great questions!
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior- give them a follow and some love!

Welcome #betsheCAN DAY 5!
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So proud of each of you learning where you need to stop and work and then growing from that space. The extra work you're doing in the space where you need the most work will PAY off handsomely. The idea is to layer progress on top of progress vs rushing the process. Once I got that into my head I let ego go, really committed to the work I needed and then my progress started to really shine! Trust the process!
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So for DAY 5 we layer on top of DAY 4 and once the foot is lifted trying next to float the leg into half straddle which was the first press variation I learned. Two things you really focus on here on top of everything else πŸ˜³πŸ˜‚πŸ˜³(tried to talk through those cues): 1) using fingertips like "brakes". Some of you mentioned how you felt like you were going to fall over. To "brake" the fall you engage your fingertips firmly while keeping the knuckles rooted too. I'll share a clip on my IG story for you tomorrow am. Also watch the videos closely from this point and pay attention to fingertips- mine and other handstanders you follow! 2) keep that kneecap lifted. You release it you will come back down. You keep it lifted and you will float!
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I posted variations of working the same drills in headstand and Pincha. You'll find the same work there is you feel more steady in those poses. If you're not quite here yet don't worry, back up and work the day that makes most sense for you. Again no point with rushing. Practice, let go and then practice again. There is NO magic, there's only practice, letting go and practicing again and again. Keep up the great work and continue to ask questions! Trying my best to get to all of them!
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior- give them a follow and some love!

BONUS 2 for DAY 4 #betsheCAN; DAY 5 coming up later tonight.
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So another way to practice the start of puppy press is in other variations that maybe a little more familiar like headstand and/or forearm balance. Same techniques with your breath so give it a go if you're finding handstand a little more challenging.
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The same work applies and the same work in these variations will show up eventually when you are on your hands! Stick with it!
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Upper body love X2 done! Felt strong! Outfit love from @blissbandits πŸ€Έβ€β™€οΈβ€οΈπŸ¦„πŸ™ˆπŸ˜˜πŸ’

SLEEPY SLEEPY πŸ’ MONKEY #betsheCAN BONUS video DAY 4. I must love you cuz I posted a video looking like this πŸ˜­πŸ˜­πŸ˜˜πŸ¦„. The formal DAY 4 is the one before this one so please refer to that one first!
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Woke up this morning and was so excited seeing everyone doing the work they needed to move closer to press! Some of you will be moving on or trying puppy press today. First, try as I showed you on the first DAY 4 on blocks and maybe with a strap. Those tools will help! As I watched some of you this morning and know many of you will be trying again today try a little external rotation making a little 1/2 circle with the intention drawing the knee in towards the armpit. If you have a male dog look at how he lifts his leg and pees... there's a slight little circle made🀣😭😭😭😭. Silly but it's just like that. Try it this way vs just drawing the knee straight into the armpit. Hope that makes sense?
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The foot that remains on the mat or block stay on the highest tiptoe as your other leg is making the half circle leading with the knee. As you try to lift the foot off the mat or block please squeeze the quad and if it's burning or cramping you're doing it right 😳🀣🀣🀣😭 then keep the kneecaps lifted the whole time. Take a video and look at it.... you'll see it remain engaged or release. That is going to be key moving forward!
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Most of all practice then let go. Once you make this process too serious you'll loose the fun and intention of the journey. Practice a little a day wherever and whenever! Those little practices here and here ALL add up! Proud of you and keep in mind this 10 day journey is your beginning so stay positive and don't get discouraged. What I'm sharing with you took TIME and close to a year for me so know the work continues after this point. At the end of the journey I'll be creating check in points monthly for remainder of the year to keep us all accountable with practice and to cheer you on!
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Love you guys! Hope this little tidbit helps! Good luck! Can't wait to see you guys move!

Welcome #betsheCAN DAY 4!
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So today we will give it a first go with puppy press on blocks and maybe use of a strap. Try not to have any expectations on whether or not your leg lifts off the ground because it may or may not happen. Continue to be present and grateful for where YOU are right now and grow from there.
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If you don't have blocks use a stair or step. That will work too. If you're ready for DAY 4 and/ or wanna try first stand on 2 blocks placed a little wider than hips width. That distance was the easiest start for me. With both feet planted on the lowest portion of the blocks with hands rooted to the mat on your inhale come to your highest tiptoe while drawing the navel into towards the spine. This time as you shift forward shoulders over wrists start to externally rotate one hip drawing the knee in as close to the armpit as you can. Visualize a little male puppy hiking it's leg to pee on a tree; hence why it's called a puppy press. The key for me here was focusing getting the knee high enough in toward the armpit.
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At the bottom of the exhale keeping the other leg (leg on the block) firm and kneecap lifted try to lift the foot off the block keeping the hip lifted. Don't try to raise the foot up yet just focus on feeling all the above with the foot lifted. It's a lot to keep in mind. Try one side, then balance it out and puppy press on the other side. Wrist stretches in between.
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Try it on blocks knowing you have the cartwheel we played with to fall safely out into so trust the process. Embrace falling, giggle it off, set it up again rethinking the cues and then try again. Don't rush right into another attempt. Try to study the video you're taking and SEE what you lacked and try to bring more awareness the next go around. If you're steady on blocks try it with one block then gradually using no blocks. Use a strap or not depending on where you are with keeping your elbows hugged in.
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If you've tried and this isn't happening for you back up to whatever day's drill YOU need to work on and post that for tomorrow. πŸ€Έβ€β™€οΈβ€οΈ
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior- give them a follow and some love!

It's been such a blast sharing little tidbits from some awesome inspirations of mine (sharing and you should follow them too) in the #betsheCAN press journey. It's been a fun year seeing the small fruits of my work come to fruition. Didn't happen overnight. Didn't feel what I needed to feel overnight. It took lots of work. It took lots of practice and most of all dedication to just slow down my attempts and make each one count, to mindfully be honest and think about what I needed to work on which my body lacked... do that work first and not rush the process. At this point to share what I have learned is a dream. The best advice I still give is to trust the process and let go of timeframes of when you felt it should happen. Trust. Your body will tell you and when it happens I'll be there cheering you on similar to @ellavateyoga who has been one of my biggest inspirations and cheerleaders in the process! (If you're looking for a great way to practice go to her page and check out the online classes and drills! I learned most of what I will share from her).
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Practicing press to L sit! One of my newly found transitions from press. Wearing @betshewear baby! Day 3 is posted for the journey (prior post) and I look forward to seeing your posts when I land in LA later today. Expect the love! πŸ€Έβ€β™€οΈπŸ™πŸ»β€οΈπŸ˜˜

Welcome #betsheCAN DAY 3!
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So given where you landed with the Uttanasana on the blocks either stay here working the hamstrings and/or try DAY 3! Hamstring flexibility is gonna be key here!
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So we're going to practice a fun little drill I learned from my one of my favorite @ellavateyoga where you practice little tiny floats up and down your mat. Keep in mind you might get your toes up completely, but try to use the below as a recipe with the possibility of working in that direction.
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Use a strap just a little above your elbows to hug them IN. This will also keep your arms straight and stacked. With your inhale come to your highest tip toes, draw your navel in toward the spine, plant your hands firmly to the mat spreading your fingers nice and wide, draw the navel in even MORE lifting the hips up to your highest point (work on the blocks and shifts forward will help here) and the biggest cue for me that got me to float was LIFT your kneecaps and keep them engaged as you shift for forward! Shit, that's a lot to think of and that was only the inhale.
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Now at the bottom of your exhale KEEP kneecaps lifted. If you're taking a video LOOK at your knees and most of you might see a release of the kneecaps when you try to float forward. This was MY issue and once I saw myself the cue then made sense and the work for keeping that engagement happened.
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You'll notice how SLOW I try each attempt. I am THINKING each step through, sometimes I even spoke it aloud because it took that much work to really understand what my body needed to do. I was creating body memory nice and slow. You'll see more progress with fewer, but quality attempts vs multiple thoughtless ones! Make each one count!
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Try it with the strap and then see where you might be without it. Again, the idea isn't to nail a DAY. It's you practicing with me for 10 days authentically from YOUR space. Only add on when you're ready so if for 10 days you try and stick with Uttanasana on blocks you'll be that much closer. This is what this journey is about. Love you guys! Have fun and remember wrist exercises in between!
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior.

This grip is harder for me, but I was in a hurry and wanted to do just a few and B A M #superman style 7 cheater ones. Do these count? πŸ˜ƒπŸ˜­πŸ˜­πŸ˜­πŸ€£πŸ’ͺ🏻 I know, I know... don't cheat come all the way down and back up right?!
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Quickie Mormon workout:
2,500 steps in 20 min,
Abs,
3 sets of pull ups (16 total).
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Wearing @betshewear! Off to my presentation today. Have a great afternoon πŸ’ͺπŸ»πŸ€Έβ€β™€οΈπŸ™ŒπŸΌβ€οΈ

Welcome #betsheCAN DAY 2!
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Great job with the wrist exercises and the cartwheels! For DAY 2 we are going to work on some #hamstring flexibility in Uttanasana or Standing Forward Fold. Hamstring flexibility comes with practice and with TIME, it does not happen overnight. With that said, know that some of us with tighter hamstrings might need to stay here working on hamstrings for the remainder of the 10 day journey so please don't force this particular drill trying to get your hands down to the mat just for a post. There are no gains to that. Trust the process and know that over time your hamstrings will open with a little practice everyday.
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Remember the idea with this journey is to show you where you might need to stay and practice vs rushing into another drill your body might not be ready for! I found my press in slow and steady increments. I found my press BEFORE finding a steady float kicking up. I wanted my body to learn slowly and move with intention vs trying to hope for some luck with a kick up! When I rushed the process it never happened. Once I was able to do Uttanasana on a block with hands down I moved on to something else.
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So for DAY 2 start with both feet on the lowest part of the blocks. Inhale draw the navel into the spine creating space and while lifting the hips UP then on your exhale see where your fingers fall! If they barely or don't touch the mat don't worry about it, just realize you might have work here to do. If your hands are flat you've got some open hamstrings! From there start to rock yourself forward shifting shoulders over wrists. Root through the knuckles and plant the palms of your hands; primarily in the index and thumb fingers. I'm showing the use of a strap which keeps the elbows hugged in. I used the @infinitystrap for a lot of my workup to press. My arms weren't so steady so it gave me the little assist until that day I didn't need it. So use the strap if you have to and don't be afraid to fall. Falling was the strongest part of my journey! Embrace it!
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Sponsor love: @omgiyoga @infinitystrap @blissbandits @betshewear @openheartwarrior- give them a follow and some love!

Felt the ride to 5 once and working to feel it again and again. Four seems to be my steady and happy with it for now. Shit, I had ZERO a month ago 😭😭😭! Just like yoga; practice not perfection!
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Felt good to move after sitting on my ass all day flying to #Philadelphia. #moveyourbody

Happy belated Dad! You look amazing for 78! You're the apple of my monkey eye! You've been here for me through thick and thin cheering me on to always be and bring my best! I am largely who I am because of YOU! I am confident, I am stubborn, I am motivated... and the list goes on, but mostly I am loved by you.
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I am grateful for your presence for the past 46 years! Your hugs and kisses are just as meaningful as the ones you gave me when I was just a little girl! I love you Dad! XO Sora.

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