10 Best Yoga Mat Exercises for Total Body Strength

Updated January 2026

Incorporating yoga mat exercises into your fitness routine can significantly enhance your total body strength, flexibility, and balance. These workouts can be easily done at home, making them perfect for busy professionals looking to stay fit without the hassle of a gym. Here are the 10 best yoga mat exercises to build strength throughout your body.

1. Plank Pose

Description: A fundamental strength-building pose that targets the core, shoulders, and back.

• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets
• Calories Burned: ~3-5 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

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2. Downward Dog

Description: This classic pose strengthens the arms, shoulders, and legs while stretching the back.

• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets
• Calories Burned: ~4-6 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

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3. Warrior II

Description: A powerful pose that builds strength in the legs and core while improving focus.

• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

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4. Boat Pose

Description: This pose engages the core, hip flexors, and spine, building strength and stability.

• Reps/Sets: Hold for 20-30 seconds, 3 sets
• Calories Burned: ~3-5 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

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5. Bridge Pose

Description: A great exercise for strengthening the glutes, lower back, and core.

• Reps/Sets: Hold for 30 seconds, 3 sets
• Calories Burned: ~3-4 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

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6. Chaturanga Dandasana (Four-Limbed Staff Pose)

Description: A challenging pose that builds arm and core strength.

• Reps/Sets: 5-10 reps, 3 sets
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: Yoga mat

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7. Side Plank

Description: This variation of the plank strengthens the obliques and shoulders.

• Reps/Sets: Hold for 15-30 seconds on each side, 3 sets
• Calories Burned: ~4-6 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

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8. Crescent Lunge

Description: An excellent way to build leg strength and flexibility while engaging the core.

• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

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9. Cat-Cow Stretch

Description: This dynamic stretch strengthens the spine while improving flexibility.

• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: ~2-4 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

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10. Seated Forward Bend

Description: A calming pose that stretches the hamstrings and lower back while promoting relaxation.

• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets
• Calories Burned: ~3-5 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

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Sample Workout Table

| Exercise | Reps/Sets | Duration | Difficulty Level | Calories Burned | |-----------------------|-------------------------|-------------------|------------------|------------------| | Plank Pose | 3 sets, 30 secs | 1.5 mins total | Beginner | 10-15 | | Downward Dog | 3 sets, 30 secs | 1.5 mins total | Beginner | 12-18 | | Warrior II | 3 sets, 30 secs each | 3 mins total | Intermediate | 15-21 | | Boat Pose | 3 sets, 20 secs | 1 min total | Intermediate | 10-15 | | Bridge Pose | 3 sets, 30 secs | 1.5 mins total | Beginner | 9-12 | | Chaturanga | 3 sets, 5-10 reps | 2 mins total | Advanced | 15-21 | | Side Plank | 3 sets, 15-30 secs each | 3 mins total | Intermediate | 12-18 | | Crescent Lunge | 3 sets, 30 secs each | 3 mins total | Intermediate | 15-21 | | Cat-Cow Stretch | 3 sets, 10-15 reps | 2 mins total | Beginner | 6-12 | | Seated Forward Bend | 3 sets, 30 secs | 1.5 mins total | Beginner | 10-15 |

Incorporating these yoga mat exercises into your routine will help build total body strength effectively. For personalized guidance, consider trying HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling and HSA/FSA approval for eligible expenses, it's an ideal solution for busy professionals looking to enhance their fitness journey from home.