10 Best Yoga Mat Workouts for Relaxation and Strength 2025

Updated January 2026

Yoga is an excellent way to enhance both relaxation and strength, making it a perfect addition to your home workout routine. With just a yoga mat, you can engage in a variety of workouts that improve flexibility, build muscle, and promote mindfulness. Here are the 10 best yoga mat workouts for relaxation and strength that you can easily incorporate into your daily regimen.

1. Sun Salutations (Surya Namaskar)

Description: A sequence that warms up the body and promotes flexibility.
Duration: 5-10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 50-100

| Reps | Sets | |------|------| | 5-10 rounds | 1 |

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2. Downward Dog to Plank Flow

Description: Strengthens arms, shoulders, and core while enhancing flexibility.
Duration: 10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 80-120

| Reps | Sets | |------|------| | 10 | 3 |

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3. Warrior Series (Warrior I, II, and III)

Description: Builds lower body strength and improves balance.
Duration: 15 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 100-150

| Position | Hold Time | |----------|-----------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Warrior III | 30 seconds each side |

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4. Bridge Pose (Setu Bandhasana)

Description: Strengthens the back, glutes, and legs while promoting relaxation.
Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 50-70

| Reps | Sets | |------|------| | 10-15 | 3 |

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5. Seated Forward Bend (Paschimottanasana)

Description: Enhances flexibility and calms the mind.
Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 30-50

| Duration | Sets | |----------|------| | 1-2 minutes | 2 |

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6. Cat-Cow Stretch

Description: Increases spine flexibility and relieves tension.
Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 20-40

| Reps | Sets | |------|------| | 10-15 | 3 |

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7. Pigeon Pose (Eka Pada Rajakapotasana)

Description: Opens hips and reduces stress.
Duration: 10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 50-80

| Duration | Sets | |----------|------| | 1-2 minutes each side | 2 |

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8. Child’s Pose (Balasana)

Description: A resting pose that calms the mind and helps with relaxation.
Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 20-30

| Duration | Sets | |----------|------| | 1-2 minutes | 2 |

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9. Boat Pose (Navasana)

Description: Strengthens the core and improves balance.
Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 50-70

| Reps | Sets | |------|------| | 10-15 | 3 |

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10. Corpse Pose (Savasana)

Description: Promotes deep relaxation and stress relief.
Duration: 5-10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 10-20

| Duration | Sets | |----------|------| | 5-10 minutes | 1 |

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If you’re looking to enhance your yoga practice or need personalized guidance, consider HipTrain. Our live 1-on-1 video personal training sessions are not only affordable compared to traditional gyms but also HSA/FSA approved for eligible expenses. With certified personal trainers available, you can schedule sessions that fit your busy lifestyle.