Yoga 101: 5 Quick Poses to Get Started

You’ve likely worn a few pairs of yoga pants in your day. Whether or not you’ve ever set foot on a mat or perfected your yoga wheel pose though might be a different story. Hibbett | City Gear is here to change that. 

Maybe you’re looking for relaxing yoga poses, or you want to begin yoga exercises to increase your strength. Either way, we’ve got a few yoga moves to help you get started.

1. Child’s Pose

Also called Bālāsana, Child’s Pose is perfect for warmups and cooldowns. Use this resting pose to calm your mind, elongate your back and hips, and slow your breaths.

To begin, rest your body on your knees and feet, fanning knees into a V-shape with feet together. Lean in with your forehead near or on the floor, with your arms stretching forward and your glutes touching your heels.

2. Bridge Pose

Setu Bandha Sarvangasana or Setu Sarvangasana is a yoga pose that gives your neck, spine and back a good stretch. Use Bridge Pose to build lower body strength, restore and calm the body, and improve blood circulation, headaches and back pain.

To get into Bridge Pose, lie face-up on the floor. Slowly lift your torso into the air, with feet and arms firmly on the ground. Once your body is lifted and thighs and feet are parallel, move hands below your pelvis. To deepen the pose, lift heels and tailbone up.

3. Tree Pose

You don’t have to be one with the earth to master Vrikshasana. Mimic the gracefulness of a tree and work on your balance by starting on one foot. Slowly bring your other foot up until it rests firmly on your opposite calf or thigh. Extend arms upward to maintain balance, or place palms together at your chest and hold.

4. Downward-Facing Dog

Want to build strength in your shoulders, arms and legs? Downward-Facing Dog, or Adho Mukha Dandasana, is a great foundational pose that works some of the key muscles throughout your body.

Begin on all fours, lifting your hips away from the floor. Start straightening your legs, and then slowly walk hands forward toward the end of your mat — until your body is in an inverted V position.

5. Plank Pose

Want to build your arm and ab strength, along with your core and stamina? Begin Adho Mukha Dandasana on the ground by keeping arms straight, palms flat on the floor and aligned over your shoulders. Extend your spine, and keep toes on the ground as you lift your legs and body, keeping a straight back.

For more great beginner yoga poses and how to do them, check out our post with detailed instructions. Head to your nearest Hibbett | City Gear for all your yoga needs, from yoga mats and blocks to yoga pants and sports bras.