5 Best Yoga Mat Workouts for Home Practice 2025

Updated December 2025

Practicing yoga at home has never been easier or more accessible. With just a yoga mat, you can enhance your flexibility, strength, and mental clarity. Here, we’ve compiled the 5 best yoga mat workouts for home practice that cater to all levels and can be easily integrated into your busy schedule. Plus, with affordable personal training options from HipTrain, you can enjoy personalized guidance without breaking the bank.

1. Sun Salutations (Surya Namaskar)

Description: A dynamic sequence of poses that warms up the body, improves flexibility, and strengthens the core.

• Duration: 10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 50 calories

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Mountain Pose | 30 seconds | | 2 | Forward Bend | 30 seconds | | 3 | Plank | 30 seconds | | 4 | Downward Dog | 30 seconds | | 5 | Cobra Pose | 30 seconds | | 6 | Forward Bend | 30 seconds | | 7 | Mountain Pose | 30 seconds |

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2. Warrior Flow

Description: This flow enhances balance, stability, and strength while engaging the entire body.

• Duration: 15 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 75 calories

| Set | Exercise | Reps | |-----|------------------|----------| | 1 | Warrior I | 5 breaths| | 2 | Warrior II | 5 breaths| | 3 | Reverse Warrior | 5 breaths| | 4 | Side Angle Pose | 5 breaths| | 5 | Repeat on the other side | |

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3. Core Strengthening Yoga

Description: A sequence focusing on core stability and strength through various poses.

• Duration: 20 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100 calories

| Set | Exercise | Reps | |-----|------------------|----------| | 1 | Boat Pose | 30 seconds | | 2 | Plank | 30 seconds | | 3 | Side Plank | 30 seconds each side | | 4 | Bridge Pose | 10 reps | | 5 | Dolphin Pose | 30 seconds |

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4. Flexibility Enhancer

Description: A series of poses aimed at increasing flexibility in the hips, back, and legs.

• Duration: 25 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 60 calories

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Downward Dog | 1 minute | | 2 | Pigeon Pose | 1 minute each side | | 3 | Seated Forward Bend | 1 minute | | 4 | Butterfly Stretch | 1 minute | | 5 | Supine Spinal Twist | 1 minute each side |

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5. Restorative Yoga

Description: A gentle practice focusing on relaxation and stress relief, perfect for winding down.

• Duration: 30 minutes
• Equipment Needed: Yoga mat, bolster or pillow
• Difficulty Level: All Levels
• Calories Burned: Approximately 40 calories

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Child's Pose | 2 minutes | | 2 | Supported Bridge | 3 minutes | | 3 | Legs Up the Wall | 5 minutes | | 4 | Reclined Bound Angle | 5 minutes | | 5 | Savasana | 10 minutes |

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Incorporating these best yoga mat workouts into your home practice can significantly improve your flexibility and overall well-being. For personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions, which are HSA/FSA approved for eligible expenses. With certified trainers available to help you every step of the way, you can achieve your fitness goals from the comfort of your home.