Best 15 Yoga Mat Exercises for Beginners at Home 2025

Updated December 2025

Yoga is an excellent way to improve flexibility and strength, especially for beginners looking to enhance their home workouts. Using a yoga mat can provide the support needed to perform various exercises with proper form. Below, we’ve compiled the best 15 yoga mat exercises that are perfect for beginners, each designed to build strength, increase flexibility, and promote overall wellness.

1. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20 per 10 minutes
• Reps/Sets: 10 reps, 2 sets
• Duration: 1 minute

How to Perform:

1. Start on all fours, with your wrists under your shoulders and knees under your hips.
2. Inhale as you arch your back (cow position) and look up.
3. Exhale as you round your spine (cat position) and tuck your chin.
4. Repeat for the set duration.

2. Downward Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 25-30 per 10 minutes
• Reps/Sets: Hold for 30 seconds, 2 sets
• Duration: 1 minute

How to Perform:

1. Start in a plank position.
2. Lift your hips up and back, forming an inverted V.
3. Keep your feet hip-width apart and hands shoulder-width apart.
4. Hold the position, breathing deeply.

3. Warrior I Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 20-25 per 10 minutes
• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Duration: 1 minute

How to Perform:

1. Stand tall and step your left foot back, bending your front knee.
2. Raise your arms overhead, keeping your shoulders relaxed.
3. Hold the position, then switch sides.

4. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 20-25 per 10 minutes
• Reps/Sets: 10 reps, 2 sets
• Duration: 1 minute

How to Perform:

1. Lie on your back, knees bent and feet flat on the mat.
2. Press through your feet to lift your hips.
3. Hold for a few seconds, then lower back down.

5. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 10-15 per 10 minutes
• Reps/Sets: Hold for 1 minute
• Duration: 1 minute

How to Perform:

1. Kneel on the mat and sit back on your heels.
2. Stretch your arms forward, lowering your forehead to the mat.
3. Breathe deeply and relax.

6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20 per 10 minutes
• Reps/Sets: Hold for 30 seconds, 2 sets
• Duration: 1 minute

How to Perform:

1. Sit with your legs extended in front of you.
2. Inhale and reach your arms up, then exhale as you bend forward.
3. Hold your feet or shins, breathing deeply.

7. Plank Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 30-35 per 10 minutes
• Reps/Sets: Hold for 30 seconds, 2 sets
• Duration: 1 minute

How to Perform:

1. Begin in a push-up position with your body in a straight line.
2. Engage your core and hold the position.

8. Lunge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 25-30 per 10 minutes
• Reps/Sets: 10 reps each side, 2 sets
• Duration: 1 minute

How to Perform:

1. Step forward with your right foot, lowering your back knee toward the mat.
2. Keep your front knee over your ankle.
3. Switch sides after completing the reps.

9. Cobra Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20 per 10 minutes
• Reps/Sets: Hold for 30 seconds, 2 sets
• Duration: 1 minute

How to Perform:

1. Lie face down, placing your hands under your shoulders.
2. Inhale as you lift your chest off the mat, keeping your elbows close to your body.
3. Hold for a few breaths.

10. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 30-35 per 10 minutes
• Reps/Sets: Hold for 15 seconds each side, 2 sets
• Duration: 1 minute

How to Perform:

1. From a plank position, shift onto your right hand and the side of your right foot.
2. Stack your left foot on top and hold.
3. Switch sides after completing the reps.

11. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-25 per 10 minutes
• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Duration: 1 minute

How to Perform:

1. From a tabletop position, bring your right knee forward to your right wrist.
2. Extend your left leg back and lower your torso.
3. Switch sides after completing the reps.

12. Tree Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-25 per 10 minutes
• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Duration: 1 minute

How to Perform:

1. Stand tall and shift your weight to your left foot.
2. Place your right foot on your left thigh or calf.
3. Bring your hands to prayer position at your heart.

13. Happy Baby Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 10-15 per 10 minutes
• Reps/Sets: Hold for 1 minute
• Duration: 1 minute

How to Perform:

1. Lie on your back and bring your knees toward your chest.
2. Grab the outside of your feet and gently pull down.

14. Low Lunge

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 20-25 per 10 minutes
• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Duration: 1 minute

How to Perform:

1. From a standing position, step forward into a lunge with your right foot.
2. Lower your left knee to the mat and hold.

15. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 5-10 per 10 minutes
• Reps/Sets: Hold for 5 minutes
• Duration: 5 minutes

How to Perform:

1. Lie flat on your back with your arms at your sides.
2. Close your eyes and focus on your breath.

Conclusion

Incorporating these 15 yoga mat exercises into your daily routine can significantly improve flexibility and strength. They are suitable for beginners and can be done comfortably at home. For those looking to take their fitness journey to the next level, consider personalized training options.