5 Best Yoga Mat Workouts for Stress Relief at Home 2025

Updated December 2025

In today's fast-paced world, finding effective ways to relieve stress is essential for maintaining both mental and physical health. Yoga mat workouts are a fantastic option for stress relief, allowing you to practice mindfulness and improve flexibility right from the comfort of your home. Here are the 5 Best Yoga Mat Workouts for Stress Relief that you can incorporate into your daily routine.

1. Restorative Yoga

Overview: Restorative yoga focuses on relaxation and rejuvenation. It uses props and longer-held poses to help calm the mind.

• Duration: 30 minutes
• Equipment Needed: Yoga mat, bolster, blanket
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories

| Pose | Duration | |------------------|----------| | Child's Pose | 5 minutes| | Supported Bridge | 5 minutes| | Legs-Up-The-Wall | 5 minutes| | Corpse Pose | 15 minutes|

---

2. Vinyasa Flow

Overview: A dynamic sequence of poses that links breath with movement, Vinyasa flow helps release tension and improve circulation.

• Duration: 30 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories

| Pose | Duration | Reps | |----------------|----------|------| | Downward Dog | 1 minute | 3 | | Warrior I | 1 minute | 2 per side | | Triangle Pose | 1 minute | 2 per side | | Cat-Cow Stretch | 1 minute | 5 |

---

3. Yin Yoga

Overview: Yin yoga involves holding poses for extended periods, promoting deep relaxation and flexibility.

• Duration: 45 minutes
• Equipment Needed: Yoga mat, blocks
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150 calories

| Pose | Duration | |---------------------|----------| | Butterfly Pose | 5 minutes| | Sphinx Pose | 5 minutes| | Dragon Pose | 5 minutes per side | | Reclined Bound Angle| 10 minutes|

---

4. Gentle Yoga for Anxiety Relief

Overview: This gentle flow focuses on calming the nervous system and reducing anxiety through slow movements and deep breathing.

• Duration: 30 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 120 calories

| Pose | Duration | |----------------------|----------| | Seated Forward Bend | 5 minutes| | Cat-Cow Stretch | 5 minutes| | Seated Twist | 5 minutes per side | | Easy Pose | 10 minutes|

---

5. Meditation on the Mat

Overview: Combining meditation with gentle stretching can enhance mindfulness and stress relief.

• Duration: 20 minutes
• Equipment Needed: Yoga mat, cushion (optional)
• Difficulty Level: All levels
• Calories Burned: Approximately 50 calories

| Activity | Duration | |-------------------------|----------| | Guided Breathing | 5 minutes| | Mindful Stretching | 10 minutes| | Sitting Meditation | 5 minutes|

---

Why Choose HipTrain for Your Yoga Journey?

Incorporating these yoga mat workouts into your routine can significantly enhance your stress relief efforts. For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified personal trainers can help you tailor these workouts to your specific needs and goals, all from the comfort of your home. Plus, HipTrain sessions are HSA/FSA approved, making them a smart choice for your wellness expenses.

Make 2025 your year of stress relief and wellness with these yoga mat workouts and expert guidance from HipTrain!