10 Best Yoga Mat Workouts for Home Practice 2025

Updated January 2026

Yoga mat workouts are a fantastic way to improve flexibility, strength, and mindfulness without needing a gym. With the rise of home fitness, incorporating yoga into your routine has never been easier. Here are the 10 best yoga mat workouts for home practice in 2025, perfect for all skill levels.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 50-70 per session

Equipment Needed: Yoga mat
Benefits: Warms up the body, increases flexibility and strength.

| Step | Movement | Duration | |------|----------|----------| | 1 | Mountain Pose | 30 seconds | | 2 | Forward Bend | 30 seconds | | 3 | Plank Pose | 30 seconds | | 4 | Upward Dog | 30 seconds | | 5 | Downward Dog | 30 seconds | | 6 | Repeat 5 times | 5 minutes |

2. Warrior Series (Virabhadrasana)

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100 per session

Equipment Needed: Yoga mat
Benefits: Strengthens legs, improves balance.

| Pose | Duration per Side | |------|-------------------| | Warrior I | 1 minute | | Warrior II | 1 minute | | Warrior III | 1 minute | | Repeat on the other side | 3 minutes |

3. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-50 per session

Equipment Needed: Yoga mat
Benefits: Stretches the spine, hamstrings, and shoulders.

| Step | Movement | Duration | |------|----------|----------| | 1 | Sit with legs extended | 30 seconds | | 2 | Inhale, reach arms overhead | 30 seconds | | 3 | Exhale, fold forward | 4 minutes |

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-50 per session

Equipment Needed: Yoga mat
Benefits: Improves spinal flexibility and relieves tension.

| Step | Movement | Duration | |------|----------|----------| | 1 | Start on all fours | 1 minute | | 2 | Inhale for Cow Pose | 1 minute | | 3 | Exhale for Cat Pose | 1 minute | | 4 | Repeat for 5 cycles | 2 minutes |

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 40-60 per session

Equipment Needed: Yoga mat
Benefits: Strengthens the back, opens the chest.

| Step | Movement | Duration | |------|----------|----------| | 1 | Lie on your back, knees bent | 30 seconds | | 2 | Lift hips while squeezing glutes | 1 minute | | 3 | Hold for 30 seconds | 3 minutes |

6. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60 per session

Equipment Needed: Yoga mat
Benefits: Opens hips and stretches the thighs.

| Step | Movement | Duration per Side | |------|----------|-------------------| | 1 | Start in Downward Dog | 30 seconds | | 2 | Bring one knee forward | 1 minute | | 3 | Hold and breathe | 3 minutes |

7. Tree Pose (Vrksasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 30-50 per session

Equipment Needed: Yoga mat
Benefits: Improves balance and concentration.

| Step | Movement | Duration per Side | |------|----------|-------------------| | 1 | Stand tall, shift weight | 1 minute | | 2 | Place foot on inner thigh | 4 minutes |

8. Child’s Pose (Balasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 20-30 per session

Equipment Needed: Yoga mat
Benefits: Relaxes the body and mind.

| Step | Movement | Duration | |------|----------|----------| | 1 | Kneel on the mat | 1 minute | | 2 | Sit back on heels | 1 minute | | 3 | Extend arms forward | 3 minutes |

9. Downward Dog to Plank Flow

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 70-90 per session

Equipment Needed: Yoga mat
Benefits: Builds strength and flexibility.

| Step | Movement | Duration | |------|----------|----------| | 1 | Start in Downward Dog | 1 minute | | 2 | Flow into Plank | 1 minute | | 3 | Alternate between poses | 8 minutes |

10. Cool Down Stretches

Duration: 5 minutes
Difficulty Level: All Levels
Calories Burned: 20-30 per session

Equipment Needed: Yoga mat
Benefits: Promotes relaxation and recovery.

| Step | Movement | Duration | |------|----------|----------| | 1 | Seated Forward Bend | 1 minute | | 2 | Supine Twist | 1 minute | | 3 | Savasana | 3 minutes |

Incorporating these yoga mat workouts into your home practice can significantly enhance your flexibility and overall well-being. For personalized guidance, consider affordable 1-on-1 live personal training through HipTrain. Our certified trainers can tailor workouts to your needs, ensuring you get the most out of your practice. Plus, HipTrain sessions are HSA/FSA approved, making them a smart investment in your health.