10 Best Yoga Mat Workouts for Calm and Flexibility 2025

Updated January 2026

Yoga is an incredible practice that not only enhances flexibility but also promotes a sense of calm and mindfulness. Whether you’re a beginner or a seasoned yogi, incorporating yoga mat workouts into your routine can significantly improve your physical and mental well-being. Here are the 10 best yoga mat workouts for calm and flexibility you can do at home in 2025.

1. Downward Dog Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 150 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Downward Dog | 3 | 30 | | Child's Pose | 3 | 30 | | Forward Fold | 3 | 30 |

Description: This flow helps stretch the spine, hamstrings, and calves while calming the mind.

2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 100 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Cat Pose | 3 | 15 | | Cow Pose | 3 | 15 |

Description: This gentle movement warms up the spine and promotes flexibility.

3. Warrior II Sequence

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 200 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Warrior II | 3 | 30 | | Reverse Warrior | 3 | 30 | | Side Angle Pose | 3 | 30 |

Description: The Warrior II sequence builds strength and flexibility in the legs and opens the hips.

4. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 120 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Seated Forward Bend | 3 | 45 |

Description: This pose stretches the spine and hamstrings, promoting relaxation.

5. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 100 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Pigeon Pose | 3 | 30 (each side) |

Description: Pigeon Pose opens the hips and alleviates tension in the lower back.

6. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 120 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Bridge Pose | 3 | 30 |

Description: This pose strengthens the back and opens the chest, promoting relaxation.

7. Legs-Up-The-Wall Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 80 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Legs-Up-The-Wall | 3 | 60 |

Description: A restorative pose that calms the mind and relieves tension in the legs.

8. Tree Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approx. 150 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Tree Pose | 3 | 30 (each side) |

Description: This balancing pose enhances focus and stability while stretching the hips and thighs.

9. Supine Spinal Twist

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 100 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Supine Spinal Twist | 3 | 30 (each side) |

Description: This pose helps release tension in the spine and promotes relaxation.

10. Savasana (Corpse Pose)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approx. 50 calories in 30 minutes

| Exercise | Sets | Duration (seconds) | |----------------------------|------|--------------------| | Savasana | 1 | 300 |

Description: The ultimate relaxation pose that allows the body to integrate the benefits of the practice.

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Incorporating these yoga mat workouts into your home practice can greatly enhance your flexibility and promote a sense of calm. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions, making it easier to fit fitness into your busy schedule. Plus, sessions are HSA/FSA approved for eligible expenses.