Best 15 Yoga Mat Exercises for Strength and Flexibility at Home 2025

Updated January 2026

Yoga mat exercises are a fantastic way to improve strength and flexibility in the comfort of your home. Whether you're a beginner or an experienced yogi, these exercises can be easily modified to suit your fitness level. Here, we present the best 15 yoga mat exercises that you can incorporate into your home workouts in 2025.

1. Downward Dog

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Easy
• Calories Burned: 25-40
• Equipment Needed: Yoga mat
• Benefits: Strengthens the shoulders, arms, and legs while improving flexibility in the spine.

2. Plank Pose

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Benefits: Engages the core, arms, and legs, enhancing overall stability.

3. Warrior I

• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Benefits: Builds strength in the legs, opens the hips, and stretches the chest and lungs.

4. Bridge Pose

• Reps/Sets: 15 reps, 3 sets
• Difficulty Level: Easy
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Strengthens the glutes and lower back while improving flexibility in the spine.

5. Cobra Pose

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Easy
• Calories Burned: 15-25
• Equipment Needed: Yoga mat
• Benefits: Strengthens the spine and opens the chest and shoulders.

6. Side Plank

• Reps/Sets: Hold for 20 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Strengthens the obliques and improves balance.

7. Child’s Pose

• Reps/Sets: Hold for 1 minute, 2 sets
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Benefits: Stretches the back and hips, providing a gentle release.

8. Chair Pose

• Reps/Sets: Hold for 30 seconds, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Benefits: Strengthens the thighs and core while improving balance.

9. Triangle Pose

• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Stretches the legs and torso while improving balance and stability.

10. Seated Forward Bend

• Reps/Sets: Hold for 1 minute, 2 sets
• Difficulty Level: Easy
• Calories Burned: 15-25
• Equipment Needed: Yoga mat
• Benefits: Enhances flexibility in the hamstrings and lower back.

11. Lizard Pose

• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Benefits: Opens the hips and strengthens the legs.

12. Pigeon Pose

• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Deeply stretches the hips and glutes.

13. Boat Pose

• Reps/Sets: Hold for 20 seconds, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Benefits: Strengthens the core and improves balance.

14. Eagle Pose

• Reps/Sets: Hold for 30 seconds each side, 2 sets
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Improves balance and concentration while stretching the shoulders and legs.

15. Corpse Pose

• Reps/Sets: Hold for 5 minutes, 1 set
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Benefits: Promotes relaxation and recovery.

Workout Table Summary

| Exercise | Reps/Sets | Difficulty Level | Calories Burned | |-----------------------|----------------------------|------------------|------------------| | Downward Dog | 30 sec, 3 sets | Easy | 25-40 | | Plank Pose | 30 sec, 3 sets | Intermediate | 30-50 | | Warrior I | 30 sec each side, 2 sets | Intermediate | 25-35 | | Bridge Pose | 15 reps, 3 sets | Easy | 20-30 | | Cobra Pose | 30 sec, 3 sets | Easy | 15-25 | | Side Plank | 20 sec each side, 2 sets | Intermediate | 20-30 | | Child’s Pose | 1 min, 2 sets | Easy | 10-15 | | Chair Pose | 30 sec, 2 sets | Intermediate | 25-35 | | Triangle Pose | 30 sec each side, 2 sets | Intermediate | 20-30 | | Seated Forward Bend | 1 min, 2 sets | Easy | 15-25 | | Lizard Pose | 30 sec each side, 2 sets | Intermediate | 25-35 | | Pigeon Pose | 30 sec each side, 2 sets | Intermediate | 20-30 | | Boat Pose | 20 sec, 3 sets | Intermediate | 25-35 | | Eagle Pose | 30 sec each side, 2 sets | Intermediate | 20-30 | | Corpse Pose | 5 min, 1 set | Easy | 10-15 |

Incorporating these yoga mat exercises into your routine can significantly improve your strength and flexibility. If you're looking for personalized guidance, consider trying HipTrain’s affordable live 1-on-1 personal training. Our certified trainers can help you tailor these routines to meet your specific needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!