10 Best Yoga Mat Workouts for Stress Relief

Updated December 2025

Yoga is an excellent way to relieve stress while improving flexibility, strength, and overall mental health. In this list, we present the 10 Best Yoga Mat Workouts for Stress Relief that you can easily do at home. Each workout is designed to help you unwind and find your inner calm. Let’s dive in!

1. Child’s Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Benefits: Gently stretches the back and hips, calms the mind.

2. Downward-Facing Dog (Adho Mukha Svanasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Moderate
• Calories Burned: 40-50
• Equipment Needed: Yoga mat
• Benefits: Relieves tension in the spine and shoulders, reduces fatigue.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Reps: 10 cycles
• Duration: 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Benefits: Increases spinal flexibility, helps alleviate back pain.

4. Standing Forward Bend (Uttanasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Moderate
• Calories Burned: 40-50
• Equipment Needed: Yoga mat
• Benefits: Calms the mind, stretches the hamstrings and calves.

5. Warrior II (Virabhadrasana II)

• Duration: Hold for 30 seconds each side
• Sets: 3
• Difficulty Level: Moderate
• Calories Burned: 50-60
• Equipment Needed: Yoga mat
• Benefits: Builds strength and stability, boosts confidence.

6. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Moderate
• Calories Burned: 40-50
• Equipment Needed: Yoga mat
• Benefits: Relieves stress, stretches the spine and hamstrings.

7. Bridge Pose (Setu Bandhasana)

• Reps: 10-15
• Sets: 3
• Duration: Hold for 30 seconds
• Difficulty Level: Moderate
• Calories Burned: 40-50
• Equipment Needed: Yoga mat
• Benefits: Opens the chest, reduces anxiety.

8. Legs-Up-the-Wall Pose (Viparita Karani)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Calms the nervous system, reduces stress and fatigue.

9. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Promotes deep relaxation, reduces stress and anxiety.

10. Yoga Nidra

• Duration: 20-30 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Benefits: Induces deep relaxation and a meditative state.

Summary Table of Workouts

| Workout | Duration | Difficulty Level | Calories Burned | |--------------------------|-------------------|------------------|------------------| | Child’s Pose | 1-3 minutes | Easy | 30-40 | | Downward-Facing Dog | 1-2 minutes | Moderate | 40-50 | | Cat-Cow Stretch | 10 cycles | Easy | 30-40 | | Standing Forward Bend | 1-3 minutes | Moderate | 40-50 | | Warrior II | 30 seconds/side | Moderate | 50-60 | | Seated Forward Bend | 1-3 minutes | Moderate | 40-50 | | Bridge Pose | 10-15 reps | Moderate | 40-50 | | Legs-Up-the-Wall Pose | 5-10 minutes | Easy | 20-30 | | Corpse Pose | 5-10 minutes | Easy | 20-30 | | Yoga Nidra | 20-30 minutes | Easy | 15-20 |

Incorporating these yoga mat workouts into your routine can significantly reduce stress and enhance your overall well-being. For those looking for personalized guidance, consider trying HipTrain.

HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers who can help you tailor your workouts to your specific needs. Plus, you can use your HSA/FSA for eligible expenses, making it a convenient choice for busy professionals.