10 Best Yoga Mat Workouts for At-Home Practice 2025

Updated December 2025

Yoga is a fantastic way to improve flexibility, strength, and mental clarity. Practicing yoga on a mat at home allows you to create a personalized environment while enjoying the numerous benefits of yoga. Here’s a list of the 10 best yoga mat workouts you can do at home in 2025.

1. Sun Salutations (Surya Namaskar)

Benefits: Warms up the body, improves flexibility, and increases blood flow.
Duration: 10 minutes
Sets: 3 rounds

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Mountain Pose | 1 | 1 min | | Forward Fold | 1 | 1 min | | Plank | 1 | 30 sec | | Cobra Pose | 1 | 30 sec | | Downward Dog | 1 | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 50-70 calories per session

2. Warrior Series (Virabhadrasana)

Benefits: Builds strength in legs and core, improves focus.
Duration: 15 minutes
Sets: 3

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Warrior I | 5 each side | 1 min | | Warrior II | 5 each side | 1 min | | Warrior III | 5 each side | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80 calories per session

3. Balance Poses (Tree Pose & Eagle Pose)

Benefits: Enhances balance, stability, and concentration.
Duration: 10 minutes
Sets: 3

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Tree Pose | 5 each side | 1 min | | Eagle Pose | 5 each side | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40-60 calories per session

4. Core Strengthening Flow

Benefits: Strengthens abdominal muscles and improves posture.
Duration: 15 minutes
Sets: 3

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Boat Pose | 5 | 30 sec | | Plank to Side Plank| 5 each side | 1 min | | Dolphin Pose | 5 | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 50-70 calories per session

5. Restorative Yoga Sequence

Benefits: Reduces stress, promotes relaxation, and improves sleep.
Duration: 20 minutes
Sets: 1

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Child’s Pose | 1 | 2 min | | Supported Bridge | 1 | 5 min | | Legs-Up-The-Wall | 1 | 5 min |

Equipment Needed: Yoga mat, bolster (optional)
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories per session

6. Yoga for Flexibility

Benefits: Enhances muscle elasticity and range of motion.
Duration: 20 minutes
Sets: 2

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Pigeon Pose | 2 each side | 2 min | | Seated Forward Bend| 1 | 3 min | | Lizard Pose | 2 each side | 2 min |

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40-60 calories per session

7. Yoga for Stress Relief

Benefits: Alleviates tension and encourages mindfulness.
Duration: 15 minutes
Sets: 1

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Cat-Cow Stretch | 10 | 1 min | | Downward Dog | 1 | 2 min | | Savasana | 1 | 5 min |

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories per session

8. Yoga for Strength

Benefits: Builds muscle endurance and overall strength.
Duration: 30 minutes
Sets: 3

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Chaturanga | 5 | 1 min | | Chair Pose | 5 | 1 min | | Warrior III | 5 each side | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 70-100 calories per session

9. Power Yoga Flow

Benefits: Increases heart rate and builds stamina.
Duration: 25 minutes
Sets: 3

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Jumping Lunges | 10 each leg | 1 min | | Plank Jacks | 10 | 1 min | | Crow Pose | 5 | 1 min |

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 100-150 calories per session

10. Yoga for Better Sleep

Benefits: Promotes relaxation and prepares the body for rest.
Duration: 15 minutes
Sets: 1

| Exercise | Reps | Duration | |-------------------|--------------|----------| | Reclined Bound Angle| 1 | 5 min | | Supine Spinal Twist| 2 each side | 2 min | | Savasana | 1 | 5 min |

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories per session

Conclusion

Practicing these yoga mat workouts at home not only enhances your physical fitness but also contributes to your mental well-being. With the affordability of personal training, HipTrain offers live 1-on-1 sessions with certified trainers, making it easier to incorporate these practices into your routine. Plus, HipTrain is HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.