10 Best Home Yoga Mat Exercises for Relaxation and Strength 2025

Updated January 2026

Practicing yoga at home is an effective way to enhance relaxation and build strength. With just a yoga mat and your body weight, you can perform exercises that improve flexibility, tone muscles, and promote mindfulness. Here are the 10 best yoga mat exercises designed to help you achieve both relaxation and strength.

1. Downward-Facing Dog

• Duration: Hold for 30 seconds
• Reps/Sets: 3 sets
• Difficulty Level: Beginner
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat

How to Do It: Start on all fours, tuck your toes, and lift your hips up and back. Keep your spine straight and press your heels towards the ground.

2. Warrior II

• Duration: Hold for 30 seconds on each side
• Reps/Sets: 3 sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat

How to Do It: Stand with your feet wide apart. Turn your right foot out 90 degrees and bend your right knee over your ankle. Extend your arms out to the sides, gazing over your right hand.

3. Child’s Pose

• Duration: Hold for 1 minute
• Reps/Sets: 3 sets
• Difficulty Level: Beginner
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat

How to Do It: Kneel on the mat, sit back on your heels, and stretch your arms forward while lowering your torso to the ground. Breathe deeply to relax.

4. Plank Pose

• Duration: Hold for 30 seconds
• Reps/Sets: 3 sets
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat

How to Do It: Start in a push-up position, keeping your body in a straight line from head to heels. Engage your core and hold your breath steady.

5. Bridge Pose

• Duration: Hold for 30 seconds
• Reps/Sets: 3 sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~25 calories
• Equipment Needed: Yoga mat

How to Do It: Lie on your back with your knees bent. Press your feet into the mat and lift your hips towards the ceiling, squeezing your glutes at the top.

6. Cat-Cow Stretch

• Duration: 1 minute (alternate every 5 seconds)
• Reps/Sets: 3 sets
• Difficulty Level: Beginner
• Calories Burned: ~15 calories
• Equipment Needed: Yoga mat

How to Do It: Start on all fours. Inhale as you arch your back (Cow), and exhale as you round your back (Cat). Repeat for the duration.

7. Seated Forward Bend

• Duration: Hold for 1 minute
• Reps/Sets: 3 sets
• Difficulty Level: Beginner
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat

How to Do It: Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you reach for your toes, feeling a stretch in your hamstrings.

8. Tree Pose

• Duration: Hold for 30 seconds on each side
• Reps/Sets: 3 sets
• Difficulty Level: Intermediate
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat

How to Do It: Stand on one leg, placing the foot of the opposite leg on your inner thigh or calf. Bring your hands together at your heart or raise them overhead for balance.

9. Cobra Pose

• Duration: Hold for 30 seconds
• Reps/Sets: 3 sets
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~25 calories
• Equipment Needed: Yoga mat

How to Do It: Lie on your stomach, place your hands under your shoulders, and gently lift your chest while keeping your elbows slightly bent.

10. Corpse Pose

• Duration: Hold for 5 minutes
• Reps/Sets: 1 set
• Difficulty Level: Beginner
• Calories Burned: ~10 calories
• Equipment Needed: Yoga mat

How to Do It: Lie flat on your back with your arms at your sides. Close your eyes and focus on relaxing each part of your body.

Summary Table

| Exercise | Duration | Reps/Sets | Difficulty Level | Calories Burned | |-----------------------|--------------------|-----------|----------------------|------------------| | Downward-Facing Dog | 30 seconds | 3 sets | Beginner | ~30 | | Warrior II | 30 seconds/side | 3 sets | Beginner to Intermediate | ~50 | | Child’s Pose | 1 minute | 3 sets | Beginner | ~20 | | Plank Pose | 30 seconds | 3 sets | Intermediate | ~40 | | Bridge Pose | 30 seconds | 3 sets | Beginner to Intermediate | ~25 | | Cat-Cow Stretch | 1 minute | 3 sets | Beginner | ~15 | | Seated Forward Bend | 1 minute | 3 sets | Beginner | ~20 | | Tree Pose | 30 seconds/side | 3 sets | Intermediate | ~30 | | Cobra Pose | 30 seconds | 3 sets | Beginner to Intermediate | ~25 | | Corpse Pose | 5 minutes | 1 set | Beginner | ~10 |

Incorporate these yoga exercises into your home workout routine to promote relaxation and strengthen your body. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Enjoy flexible scheduling, HSA/FSA eligibility, and a tailored approach to your fitness journey.