10 Best Yoga Mat Workouts for Relaxation and Strength

Updated January 2026

Incorporating yoga mat workouts into your routine can significantly enhance both relaxation and strength. Whether you're a novice or an experienced yogi, these workouts can be performed right at home, making them perfect for busy professionals. Below are the 10 best yoga mat workouts that focus on relaxation and strength, all while using minimal equipment—just your yoga mat!

1. Downward Dog to Cobra Flow

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Instructions:

1. Start in Downward Dog (30 seconds).
2. Transition to Cobra Pose (30 seconds).
3. Repeat for 5 rounds.

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2. Warrior II to Reverse Warrior

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat

Instructions:

1. Hold Warrior II for 1 minute.
2. Transition into Reverse Warrior for 1 minute.
3. Repeat for 5 rounds on each side.

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3. Bridge Pose with Leg Lifts

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Instructions:

1. Hold Bridge Pose for 30 seconds.
2. Lift one leg at a time while in the pose (10 reps per leg).
3. Repeat for 4 sets.

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4. Child's Pose with Side Stretch

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Instructions:

1. Hold Child’s Pose for 2 minutes.
2. Stretch to the right for 1 minute, then to the left for 1 minute.

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5. Plank to Side Plank

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-80
• Equipment Needed: Yoga mat

Instructions:

1. Hold Plank for 30 seconds.
2. Transition to Side Plank (15 seconds each side).
3. Repeat for 5 rounds.

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6. Seated Forward Bend with Breathing

• Duration: 6 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-40
• Equipment Needed: Yoga mat

Instructions:

1. Sit in a Seated Forward Bend for 2 minutes.
2. Focus on deep breathing, inhaling for 4 seconds and exhaling for 6 seconds.

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7. Cat-Cow Stretch

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Instructions:

1. Alternate between Cat and Cow positions for 1 minute each.
2. Repeat for 4 rounds.

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8. Lizard Pose

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Instructions:

1. Hold Lizard Pose for 1 minute on each side.
2. Focus on deep breathing throughout.

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9. Half Pigeon Pose

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Instructions:

1. Hold Half Pigeon for 2 minutes on each side.
2. Use your breath to deepen the stretch.

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10. Savasana (Corpse Pose)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-20
• Equipment Needed: Yoga mat

Instructions:

1. Lie flat on your back, arms at your sides, and relax for 10 minutes.
2. Focus on your breath and let go of tension.

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Comparison of Yoga Mat Workouts

| Workout | Duration | Difficulty Level | Calories Burned | |----------------------------|----------|------------------|------------------| | Downward Dog to Cobra Flow | 5 min | Beginner | 30-50 | | Warrior II to Reverse Warrior | 10 min | Intermediate | 50-70 | | Bridge Pose with Leg Lifts | 8 min | Intermediate | 40-60 | | Child's Pose with Side Stretch | 5 min | Beginner | 20-30 | | Plank to Side Plank | 10 min | Intermediate | 50-80 | | Seated Forward Bend | 6 min | Beginner | 20-40 | | Cat-Cow Stretch | 5 min | Beginner | 20-30 | | Lizard Pose | 5 min | Intermediate | 30-50 | | Half Pigeon Pose | 8 min | Intermediate | 40-60 | | Savasana | 10 min | Beginner | 10-20 |

Incorporating these yoga mat workouts into your weekly routine can help you achieve a perfect balance of relaxation and strength. For those looking for personalized guidance, consider trying HipTrain. With affordable live 1-on-1 video personal training, certified trainers can help you optimize your workouts and achieve your fitness goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.