3 Yoga Moves I NEVER attempt & why -- with modifications!

I LOVE yoga! But there are three movements in a lot of traditional yoga poses that can be damaging to some people. I hope you enjoy this video and find it informative. Below are the time markers:
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Move 1
1:03 Clasping hands arm binds
1:34 The biomechanics of what's happening
3:50 Alternatives
Move 2
4:32 Lotus pose
5:15 The biomechanics of what's happening: 5:15
6:59 Alternatives
Move 3
7:29 Hero pose
7:54 The biomechanics of what's happening
8:15 Alternatives
8:40 Bonus info
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[@teresahoang76]

This absolutely makes sense. You’re SO kind and also so gentle in your delivery. I’m screaming inside when I see yogis do such potentially so harmful asanas. Thank you Adell xx

[@AdellBridges]

Awww hahaha it takes all types!! Some people need to be screamed at before they listen

[@ayakokp735]

Wow it totally make sense that my left knee gets some pain here and there for my left hip is not as mobile as my right!! Thank you so much!

[@patricia630]

So helpful and so well explained! Thank you!!

[@HannahBarrettYoga]

When you pick up the cushion I seriously ugly laughed! Love this adele

[@AdellBridges]

hahahah glad I made you ugly laugh! haha

[@tiffany7985]

I always really appreciate how you describe anatomy and muscle movement in detail. While I think we should listen to our bodies, but sometimes we don't know why something feels good or not.

[@AdellBridges]

Yesssss!!! Our bodies are our true gurus, BUT they speak to us in a language that is sometimes very hard to comprehend. That's why I am a big fan of staying curious, always open to new knowledge and applying that knowledge with a sense of intrigue and non-judgement. It's the only way we can really learn what's best for us :-) ❤️❤️❤️❤️

[@recoveringauthenticity5759]

This is so helpful and informative ! thank you Adell x

[@alexwentoutside6843]

Thank You Adell, I love Your approach and I am so grateful for Your videos!

[@TheStudioDrummer]

Great info, thank you!

[@ManonYogaEY]

Super interesting as always, thank you Adell 🙏✨☺️

[@AdellBridges]

You’re welcome my lovely ! 💛💖💛💖

[@DougKremer]

Wonderful advice and insight for movement in general. Especially important as you mention for those bendy, hypermobile, and Ehlers-Danlos friends watching. ❤️

[@golnazgh2633]

Thank you adell so helpful az always 🙏🙏🙏🌻🌻🌻🌻

[@Liierenify]

Omg i watched you say that long hero variation 3 times it was so funny xD. Love the video Adell

[@theverticalyogi]

Thank you so much, it was so full of knowledge and sweet to watch. Loved it!

[@AdellBridges]

so glad you liked it! thank you!!!

[@sophiavenianaki9965]

So well explained! Thank you Adell!

[@AdellBridges]

my absolute pleasure!!

[@marinaschmidt6599]

WOW so helpful! Amazing.Thank you so much. As someone with hypermobility, the concept of active vs. passive stretching is so important. Eye opening.

[@kliotirgio2743]

so happy to hear that!! I have never felt good in those asanas. Adell you are the best!!!

[@AdellBridges]

Nooo YOU are!!! 🥰😘😍

[@paulosalazar]

Thank you for answering my question Adell! Very detailed explanation couldn’t have asked for more.

[@AdellBridges]

hehe thank you for the inspiration Pablo!!

[@soft-yoga-with-domi]

This is really great. So well explained, thank you! I also have hypermobility and how much I loved showing off the lotus and all the deep twists, but a couple of injuries later I just want to protect my joints at all costs :) Thanks, Adell, great video! 💚

[@AdellBridges]

You’re welcome! If I redid this video now, I’d change some things. No movement is wrong or should be avoided but rather we do need to be careful about where we go PASSIVELY if we’re not strengthening around the joints in those same positions 🫶

[@ranaabdelzaher3628]

This is so helpful specially for a beginner! Big thanks Adele❤️

[@AdellBridges]

that's music to my ears! thank you Rana!

[@yael-le-bronze]

Thank you so much!

[@poptemporanea]

Thanks Adell! It´s so important to talk about biomechanics (and so hard to do it easily) And you did that! Now I realized why you do some modifications. Thanks a lot! Love from Argentina

[@AdellBridges]

Thank you so much! Love from Florida 😘

[@gyanendrashilpkar2728]

So well explained 🙏😍

[@SS-zm7cn]

Wow! Wonderful video. Really an eye opener for me.

[@AdellBridges]

so happy to hear it! Let me know if you have other questions; it's always helpful for me to be inspired by genuine pondering and musings when making my videos :)

[@kthryncnls]

You are the best Adell! 💕

[@AdellBridges]

Noooo YOURE the best!!

[@englishforyoga7982]

amazing! I knew there was something wrong with the cracking noises in my shoulders when I bind! thanks a lot!

[@AdellBridges]

you're so welcome Amalia

[@Heal2Inspire]

Thank you this makes so much sense and my joints are very happy I have taken the time to watch this :)

[@AdellBridges]

thank you!!

[@9481Bey]

I love how informative your videos are. I'm only a beginner but your video was very helpful

[@AdellBridges]

Yay I’m so happy it was helpful! If there’s anything else you’re wondering about, let me know!

[@biancadiekreativen5140]

absolutely fun to watch :-) Thank you!

[@AdellBridges]

hehe yay! glad you had fun. Life should be as fun as possible :-)

[@designnerd21]

this was amazing! thank you so much!

[@AdellBridges]

you're so welcome!

[@susankusser3475]

Thank you!

[@rossellasclafani7509]

Grazieeeee ti seguo dall'italia! Sei magnifica 😎😍

[@kph_yoga]

Great video Adell

[@AdellBridges]

Yeah you know, some people can do these with no problems and so they teach them and that’s fine!! But deffo worth knowing that it’s not wrong or bad to modify

[@gaeln1901]

Very very interesting. Thank you😘👍🏾🙏🏾 My knees have never been cooperative with lotus and virasana so I stopped few years ago trying to stand into these poses. I'm a huge fan of a bind but actively holding them but it's a good thing to know and teach

[@AdellBridges]

That’s awesome!! And as I said, we’re all different you know! So if the bind feels good for you, then that’s the number one sign that it’s not harmful, I say! 💖

[@agostina1046]

Thanks for sharing this Adell!!! I have hiper elasticity and I hurt my hand in bakasana, so bakasana is a no for me. I love your content, keep going ❤️

[@laurenfromfrance7892]

Very useful video🙏🏼🙏🏼

[@AdellBridges]

So happy it was useful for you Lauren xoxo

[@mariastavropoulos7741]

I’ll take that great advice ! Thanks

[@AdellBridges]

let me know how you feel doing it :-) !!

[@joygrace8208]

❤️🙏🏼Really helpful thank you, made me giggle too 😄 It's what I have come to realise! If only I had listened to my body many years ago 😊

[@AdellBridges]

Well, on the plus side think of all the value from those life lessons! That’s what Life is about I think hehe; seeing everything as an opportunity to learn!

[@joygrace8208]

😊🙏🏼absolutely 💖 Thank you kindly ☀️

[@yogapausignori]

Hi adell! Thanks for this video. Im hypermobile too and have injured my left shoulder doing bird of paradise. I have lernt to avoid internal rotation during my practice thanks to you and celest. ♥

[@AdellBridges]

yeah!!! internal rotation in its essence isn't a problem of course! we need to internally rotate in our shoulders as much as we need to externally rotate. it's about that mindful and intentional approach to ANY movement and avoid being totally floppy and passive :-)

[@yogawithmagdalena]

Excellent Video, Adell! Binds never felt good for my shoulders. Also, body proportions make a huge difference when it comes to binding: I've seen lean people with long arms and flat belly doing the most awkward twists and binds with ease, while for folks like me, who have much shorter limbs and a voluminous ribcage and belly I hardly can bring my fingertips together in some of the popular binded twist, no matter how many years I've been practicing.

[@Poposha1]

This is really helpful, i always wondered why i felt weird in these postures and usually avoided them Or did them modified. Thank you for the info

[@inesmalheiros7160]

Omg Adell, I just had a click moment of understanding why maybe my left knee is so painful 🤯! I always did lotus and all those things mentioned with such ease, specially on my left. But I also have pain now, although not when I do the poses. I was thinking to get a second opinion from a PT or osteopath, now I’m definitely going to! Thanks again for being amazing xx

[@AdellBridges]

Oh I'm so happy to hear it. Not just that the video was helpful but that youre going to go take it to a medical professional and get a few different opinions! Very smart (but then I already knew that about you!)

[@karinekmk9293]

I'm a bit shocked...I love binds so much (bird of paradise, revolve bird of paradise, half lord of the fishes, etc). Now I'm worried bc I broke my supraspinatus tendon last summer (during heavy weight lifting), and wonder if all those binds could have weakened the tendon😲 Anyway, I like how you explain things, I understand you perfectly (English is not my mother language - french yogi here !). I also watched and liked your tutorial about flying splits, so...new sub 😀Will do a flow with you ASAP !

[@keturah113]

My internal rotation is hypermobile, external rotation is painful. After years of forcing external rotation my hips and knees have paid the price. No matter how much I warm up and lightly stretch external rotation had not improved in 20 years. It's about time I accept this is how my body is made and zero reflection of my yoga ability. 💜

[@user-tq1mm8gh9e]

Thank you. I did my back in when i tried the bird of paradise pose, felt a twinge i still have pain in my lower right back.

[@alexwentoutside6843]

My no go I have done with a famous youtube yogi: lizard pose + pushing the knee in front outside. My right knee ,,cracked" and it does not hurt permanently and I also can run again, but I can´t really make a triangle with my right knee in front or attempt splits with the right leg. Be grateful for your body and our joints carry us around this wonderful world, so no overdone pose is worth losing this ability.

[@AdellBridges]

It’s true! And also of course marvellous that our bodies do adapt and heal and with that knowledge from previous injuries we can go forth stronger than ever!

[@isabelahodorog4330]

Yessssss!!!

[@AdellBridges]

Isabela!! 🥰😘😍😘🥰😘

[@Angie-zo6wf]

Love this video- super insightful! I'm wondering about whether fire log pose falls into a similar category as lotus? There is less of a bend at the knees but it still seems like it can be harmful to some!

[@AdellBridges]

Could be yes! Simple rule of thumb is to keep some activation (just 5-10%) in the muscles and not stay longer than about a minute ☺️

[@alexwentoutside6843]

3:55 you already mentioned the ,,not touching" in another workout, since then I ALWAYS did not touch my leg with the arm during the twist, because then the twist felt actually juicy!!!!

[@AdellBridges]

Yessss so happy to hear it!!

[@fifum]

Haha thanks, amazing:)

[@swaha55]

Great video Adell. So many things to revisit and reconsider with yoga poses. Like leg behind the head seems ridiculous to me. What do you think about where you reach one hand behind you with your elbow pointed up and reach the other hand behind you with big internal rotation and bind with your hands. I am thinking that shoulder that is internally rotated might be at risk. Or even hands behind your back in reverse prayer position and the working your hands up your back from there. I can do it but now I question how good that is for your wrists.

[@AdellBridges]

Yes it's like anything; pushing yourself there can be detrimental. It's always just asking yourself "Why am I doing this?" as well as remembering that you may get the same benefits going 50% towards the posture as someone else is getting going 100% there, so why do you need to go further? You know?

[@studioohana3213]

Really helpful and interesting, but now I'm wondering what your take is on such poses in Yin Yoga. Reclined hero / Saddle / Square pose...?

[@AdellBridges]

I don’t believe it’s beneficial to the soft tissues of the body to hold poses for more than a minute and certainly not at end range. But deffo worth the mental, emotional, and spiritual benefit of finding stillness if propped up to bring no risk to the joints.

[@chrissieknowlesmorris6058]

Thanks very much this is so helpful and also makes me feel better about my silly knees 😂 silly yes, lonely no.

[@AdellBridges]

Awww heheh lonely NOT! Yayyy

[@stephyblues]

I have the exact opposite situation, I can super easily do the butterfly, my knees touch the floor without even trying, but I reaaaaally can't split. My legs deny that movement. And I notice it's more common to do split than squad or butterfly (not sure about the name). So, what can I do to make splits? Should I just live without it?

[@CzarCarbonel]

I'm exactly the same!

[@HeidiFelizYoga]

❤️❤️❤️

[@orchidana6804]

❤❤❤❤❤

[@islaynicklin3964]

I have a question... The only time I don't follow this principle of coming from a place of strength and not using external forces to force things is when I stretch my quads. I generally stretch my quads from a pigeon pose or lunge. I'll use my hamstrings and gluttes to lift my foot initially, but then I just fully pull it in with my hand because this seems to be the only way I can get a good quad stretch. Is that ok or should I not be doing that? Thanks so much Adell! Your videos are the best!

[@AdellBridges]

This is SUCH a good question; I'm so glad you asked! If you keep some of the engagement that you used to initially pull the foot up even as you're pulling the foot to go deeper, then you're good! So, use your hand -- yes! But you'll build greater mobility if you then push your foot into your hand, and then try to pull your foot away from your hand (nothing will move, but you'll feel it!). The activation of the muscle in that range of motion tells the brain that there's purpose there, and that it's safe there. So you'll slowly be able to build to greater depth there. I'm actually on KZbin right now to upload a new yoga flow and in it, we'll use this concept in a reclined pigeon so you can see what I mean if you want to do that class ;-)

[@csscott9803]

Hello there 👋😁

[@agostina1046]

I always had the feeling that ashtanga pretends too much for some body parts, is ashtanga suitable for all body types?

[@AdellBridges]

I believe it's not, at least not the way it's traditionally taught. For example I don't believe in the idea that you can't "progress" to other poses until you've mastered postures earlier in the sequence. This leads to people pushing themselves into shapes that aren't suitable for their body types. But moving with respect to our differences in body shapes and abilities means that almost any movement can be done in a way that reaps benefits :-)

[@emg508]

So so good. I f*cked up my shoulder and my knee try to do what you described. Never again.

[@emg508]

Im curious what are your thoughts on chin stand? One of those asanas I'll never attempt

[@AdellBridges]

Yeah it’s another “but WHY?!” kind of pose. Like, for sure you can live a long and fulfilling life and never do a chin stand! 🤣 For me personally, I’ve never had any neck issues and so that, along with headstand and shoulder stand-which can be mega harmful to some people- could feature in another video perhaps about poses that I do but that I wouldn’t necessarily recommend to others!