Best 10 Yoga Mat Exercises for Home Fitness 2025

Updated December 2025

Incorporating yoga mat exercises into your home fitness routine is a fantastic way to enhance flexibility, build strength, and promote relaxation. Whether you're a beginner or an experienced yogi, these exercises can be tailored to your fitness level and can be done right in the comfort of your home. Here are the best 10 yoga mat exercises that you can include in your home workout regimen for 2025.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~40 calories (30 minutes)

Instructions:

• Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
• Tuck your toes under and lift your hips up and back, straightening your legs and arms to form an inverted V shape.
• Hold for 30 seconds to 1 minute.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30-60 seconds|

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2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories (30 minutes)

Instructions:

• Begin on all fours, hands under shoulders and knees under hips.
• Inhale, arch your back, and look up (Cow).
• Exhale, round your spine and tuck your chin (Cat).
• Repeat for 1 minute.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 1 minute |

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3. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories (30 minutes)

Instructions:

• Stand with feet wide apart, turn your right foot out 90 degrees.
• Bend your right knee, keeping your left leg straight.
• Extend your arms parallel to the floor, gaze over your right hand.
• Hold for 30 seconds to 1 minute, then switch sides.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30-60 seconds|

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4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~40 calories (30 minutes)

Instructions:

• Lie on your back with knees bent and feet hip-width apart.
• Press into your feet, lift your hips towards the ceiling, and clasp your hands under your back.
• Hold for 30 seconds.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30 seconds |

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5. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~20 calories (30 minutes)

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward on the floor.
• Relax your forehead on the mat and breathe deeply.
• Hold for 1 minute.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 1 minute |

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6. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories (30 minutes)

Instructions:

• Start in a push-up position with your body in a straight line from head to heels.
• Engage your core and hold for 30 seconds to 1 minute.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30-60 seconds|

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7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~40 calories (30 minutes)

Instructions:

• Sit with your legs extended straight in front of you.
• Inhale, lengthen your spine, and exhale as you reach towards your toes.
• Hold for 30 seconds.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30 seconds |

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8. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~40 calories (30 minutes)

Instructions:

• Start in a tabletop position, bring your right knee forward towards your right wrist.
• Extend your left leg back, keeping your hips square.
• Hold for 30 seconds, then switch sides.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30-60 seconds|

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9. Standing Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories (30 minutes)

Instructions:

• Stand with your feet hip-width apart.
• Inhale, raise your arms overhead, and exhale as you fold forward, reaching for your toes.
• Hold for 30 seconds.

Workout Table: | Sets | Duration | |------|--------------| | 3 | 30 seconds |

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10. Corpse Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~15 calories (30 minutes)

Instructions:

• Lie flat on your back with your arms at your sides and legs slightly apart.
• Close your eyes and focus on your breathing.
• Hold for 5-10 minutes.

Workout Table: | Sets | Duration | |------|--------------| | 1 | 5-10 minutes |

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These exercises are perfect for building a balanced home fitness routine that includes flexibility, strength, and relaxation. To get the most out of your practice, consider working with a certified personal trainer who can guide you through these exercises live and provide personalized feedback.

HipTrain offers affordable 1-on-1 live personal training sessions that can help you achieve your fitness goals from the comfort of your home. With flexible scheduling and HSA/FSA eligibility for eligible expenses, it's an ideal solution for busy professionals.