10 Best Yoga Mat Workouts for Ultimate Flexibility

Updated December 2025

Yoga mat workouts are an excellent way to improve flexibility, strength, and overall well-being from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts can help you achieve your fitness goals. Here are the 10 Best Yoga Mat Workouts for Ultimate Flexibility that you can easily incorporate into your routine.

1. Downward Dog to Cobra Flow

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

How to Perform:

1. Start in a Downward Dog position (hold for 30 seconds).
2. Flow into Cobra by lowering your hips and arching your back (hold for 30 seconds).
3. Repeat for 5 rounds.

2. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 3 minutes
• Calories Burned: ~15

How to Perform:

1. Sit with your legs extended in front of you.
2. Inhale and reach your arms overhead.
3. Exhale and hinge at your hips, reaching for your toes (hold for 1 minute).

3. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes (2.5 minutes per side)
• Calories Burned: ~20

How to Perform:

1. Start in a tabletop position.
2. Bring your right knee forward and extend your left leg back.
3. Hold for 2.5 minutes and switch sides.

4. Butterfly Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 3 minutes
• Calories Burned: ~10

How to Perform:

1. Sit on your mat and bring the soles of your feet together.
2. Let your knees fall to the sides.
3. Hold for 3 minutes, gently pressing down on your thighs.

5. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 4 minutes
• Calories Burned: ~20

How to Perform:

1. Start on all fours.
2. Inhale, arch your back (Cat), then exhale, round your spine (Cow).
3. Repeat for 10 rounds.

6. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 5 minutes (2.5 minutes per side)
• Calories Burned: ~25

How to Perform:

1. Begin in Downward Dog.
2. Step your right foot outside your right hand and lower your hips (hold for 2.5 minutes).
3. Switch sides.

7. Warrior II to Reverse Warrior Flow

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: 6 minutes
• Calories Burned: ~40

How to Perform:

1. From standing, step your feet wide, and turn your right foot out.
2. Bend your right knee into Warrior II, then flow into Reverse Warrior (hold each for 30 seconds).
3. Repeat for 5 rounds.

8. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 4 minutes
• Calories Burned: ~15

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips towards the ceiling (hold for 30 seconds).
3. Repeat for 6 rounds.

9. Supine Spinal Twist

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 5 minutes (2.5 minutes per side)
• Calories Burned: ~15

How to Perform:

1. Lie on your back and bring your knees to your chest.
2. Drop your knees to the right while keeping your shoulders on the mat (hold for 2.5 minutes).
3. Switch sides.

10. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: 3 minutes
• Calories Burned: ~10

How to Perform:

1. Kneel on your mat and sit back on your heels.
2. Reach your arms forward and lower your forehead to the mat (hold for 3 minutes).

Conclusion

Incorporating these yoga mat workouts into your routine will significantly enhance your flexibility and well-being. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your needs, making it easier to stay committed and achieve your fitness goals. Plus, with HSA/FSA eligibility for eligible expenses, it's a smart investment in your health.