Best 15 Yoga Mat Exercises for Home Fitness 2025

Updated January 2026

Yoga mat exercises are an excellent way to improve flexibility, strength, and overall wellness from the comfort of your home. Whether you're a beginner or an experienced yogi, incorporating these exercises into your routine can enhance your fitness journey. Below is a list of the best 15 yoga mat exercises for home fitness in 2025, complete with details on reps, sets, and calories burned.

1. Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: Approximately 30 calories

How to Perform:

1. Start on all fours.
2. Tuck your toes under and lift your hips up, forming an inverted V shape.
3. Keep your spine straight and heels towards the mat.

2. Warrior I Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 40 calories

How to Perform:

1. Stand with feet hip-width apart.
2. Step one foot back and bend your front knee.
3. Raise your arms overhead, keeping your shoulders relaxed.

3. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 10 reps
• Calories Burned: Approximately 20 calories

How to Perform:

1. Start on all fours.
2. Inhale while arching your back (Cow) and exhale while rounding your spine (Cat).

4. Plank Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: Approximately 40 calories

How to Perform:

1. Start in a push-up position, keeping your body straight.
2. Engage your core and hold the position.

5. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Sets/Reps: 3 sets of 10 reps
• Calories Burned: Approximately 30 calories

How to Perform:

1. Lie on your back with knees bent.
2. Lift your hips towards the ceiling while keeping your shoulders on the mat.

6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: Approximately 20 calories

How to Perform:

1. Sit with legs extended.
2. Reach forward towards your toes while keeping your spine straight.

7. Child's Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 1-2 minutes
• Calories Burned: Approximately 15 calories

How to Perform:

1. Kneel on the mat and sit back on your heels.
2. Reach your arms forward and lower your forehead to the mat.

8. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 40 calories

How to Perform:

1. Lie on your side and lift your body, balancing on one arm.
2. Keep your body straight and hold the position.

9. Tree Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 30 calories

How to Perform:

1. Stand on one leg and place the other foot on your inner thigh.
2. Bring your hands to prayer position and hold.

10. Cobra Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 20 calories

How to Perform:

1. Lie on your stomach and place your hands under your shoulders.
2. Lift your chest off the mat while keeping your hips grounded.

11. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 30 calories

How to Perform:

1. Start in a tabletop position and bring one leg forward.
2. Extend the other leg back and lower your torso.

12. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 35 calories

How to Perform:

1. From a lunge position, lower your hips and place both hands inside your front foot.

13. Half Lord of the Fishes Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds on each side
• Calories Burned: Approximately 25 calories

How to Perform:

1. Sit with one leg crossed over the other.
2. Twist your torso towards the bent knee.

14. Boat Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 30 calories

How to Perform:

1. Sit on the mat and lift your legs off the ground.
2. Hold your arms parallel to the ground.

15. Happy Baby Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 1 minute
• Calories Burned: Approximately 15 calories

How to Perform:

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

Summary Table of Yoga Exercises

| Exercise | Equipment Needed | Difficulty Level | Duration/ Reps | Calories Burned | |----------------------------|------------------|------------------|-------------------------|------------------| | Downward Dog | Yoga mat | Beginner | 30s - 1 min | 30 | | Warrior I Pose | Yoga mat | Beginner | 30s each side | 40 | | Cat-Cow Stretch | Yoga mat | Beginner | 3 sets of 10 reps | 20 | | Plank Pose | Yoga mat | Intermediate | 30s - 1 min | 40 | | Bridge Pose | Yoga mat | Beginner | 3 sets of 10 reps | 30 | | Seated Forward Bend | Yoga mat | Beginner | 30s - 1 min | 20 | | Child's Pose | Yoga mat | Beginner | 1-2 min | 15 | | Side Plank | Yoga mat | Intermediate | 30s each side | 40 | | Tree Pose | Yoga mat | Intermediate | 30s each side | 30 | | Cobra Pose | Yoga mat | Beginner | 30s | 20 | | Pigeon Pose | Yoga mat | Intermediate | 30s each side | 30 | | Lizard Pose | Yoga mat | Intermediate | 30s each side | 35 | | Half Lord of the Fishes | Yoga mat | Intermediate | 30s each side | 25 | | Boat Pose | Yoga mat | Intermediate | 30s | 30 | | Happy Baby Pose | Yoga mat | Beginner | 1 min | 15 |

Incorporating these yoga mat exercises into your home fitness routine can significantly enhance your flexibility and overall health. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training that fits your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!