Vibe & Flex Yoga Challenge Day 22: Standing Forward Bend With Clasped Hands 

Jah Guide. Welcome to Day 22 of the Vibe & Flex Yoga Challenge. A challenge about your personal yoga growth. Personal yoga growth here is your mental, physical and spiritual journey to a better healthy and flexible you.

Yesterday’s pose, Thread The Needle Pose, was amazing and an relaxing floor pose with a punch. Today’s pose has us back on our feet and stretching using our body weight.

standing forward bend w%2F clasped hands

In Sanskirt “Standing Forward Bend w/ Clasped Hands,” is called Uttanasana.

Ut- meaning intense

tan- meaning to extend or stretch

asana- meaning pose


  • Lengthens hamstrings and calves
  • Calms the brain and relieves stress
  • Stretches the thighs, knees and hips
  • Reduces anxiety and headaches

How To Standing Forward Bend (W/ Clasped Hands):

  1. Start standing with your feet under our hips place your hands on your hips.
  2. Exhale, and lean forward your hips making sure not to lean from your waist.
  3. Lengthen your torso and bring your hands backwards clasping your hands or your fingertips.
  4. Bring your arms over up, over your head leaving them to dead weight hang.
  5. Press your tailbone towards the floor to increase your body activation.

*Hold this pose for 30 seconds to 1 minute. You can hold this pose for up to 5 minutes*


  • If clasping your hands is a little to much for you, instead, cradle your elbows making them into a body weight suitable for your weight.
  • You can always place a yoga block on a chair for extra support. Facing the chair you will bend forward with your cradled elbows landing on the yoga block with your forehead  on your arms.
  • Bring your hands as close to your floor as possible. Try to touch your knuckles from your fist to the floor.

Vibe Of The Day (#VOTD):


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