Best 15 Yoga Mat Workouts for Beginners 2025

Updated January 2026

Yoga mat workouts are an excellent way for beginners to explore flexibility training, strength exercises, and relaxation techniques. Whether you're looking to enhance your overall fitness or simply unwind after a long day, these workouts can be done from the comfort of your home. Here, we present the Best 15 Yoga Mat Workouts for Beginners that will help you build strength, improve flexibility, and promote relaxation.

1. Cat-Cow Stretch

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 20-30

How to Perform:

• Start on all fours, hands under shoulders, knees under hips.
• Inhale, arch your back (Cow), and look up.
• Exhale, round your back (Cat), and tuck your chin.

| Sets | Reps | |------|------| | 1 | 10 |

2. Downward Facing Dog

Duration: 3 minutes
Equipment Needed: Yoga mat
Calories Burned: 15-25

How to Perform:

• From all fours, tuck your toes and lift your hips up.
• Keep your spine straight and heels reaching toward the floor.

| Sets | Duration | |------|----------| | 1 | 30 sec |

3. Warrior I Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 30-40

How to Perform:

• Stand tall, step one foot back, and bend the front knee.
• Raise arms overhead and keep your hips square.

| Sets | Duration | |------|----------| | 2 | 30 sec each side |

4. Child's Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 10-20

How to Perform:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Relax your forehead on the mat.

| Sets | Duration | |------|----------| | 1 | 1 min |

5. Seated Forward Bend

Duration: 4 minutes
Equipment Needed: Yoga mat
Calories Burned: 15-25

How to Perform:

• Sit with legs extended, reach forward towards your toes, keeping your back straight.

| Sets | Duration | |------|----------| | 2 | 30 sec |

6. Bridge Pose

Duration: 6 minutes
Equipment Needed: Yoga mat
Calories Burned: 25-35

How to Perform:

• Lie on your back, knees bent, feet on the floor.
• Lift your hips while squeezing your glutes.

| Sets | Reps | |------|------| | 3 | 10 |

7. Plank Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 20-30

How to Perform:

• From all fours, step back into a plank position, keeping your body straight.

| Sets | Duration | |------|----------| | 2 | 30 sec |

8. Tree Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 15-25

How to Perform:

• Stand tall, place one foot on the inner thigh of the opposite leg.
• Bring your hands together at the heart or overhead.

| Sets | Duration | |------|----------| | 2 | 30 sec each side |

9. Lying Side Leg Raises

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 20-30

How to Perform:

• Lie on your side, lift the top leg towards the ceiling.

| Sets | Reps | |------|------| | 3 | 12 |

10. Corpse Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 5-10

How to Perform:

• Lie flat on your back, arms at your sides, and relax completely.

| Sets | Duration | |------|----------| | 1 | 5 min |

11. Low Lunge

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 20-30

How to Perform:

• From a standing position, step one foot forward into a lunge, keeping the back knee down.

| Sets | Duration | |------|----------| | 2 | 30 sec each side |

12. Cobra Pose

Duration: 4 minutes
Equipment Needed: Yoga mat
Calories Burned: 15-25

How to Perform:

• Lie face down, place hands under shoulders and lift your chest.

| Sets | Duration | |------|----------| | 2 | 30 sec |

13. Side Plank

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 20-30

How to Perform:

• From plank position, rotate your body to one side, stacking your feet.

| Sets | Duration | |------|----------| | 2 | 20 sec each side |

14. Half Lord of the Fishes Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 15-25

How to Perform:

• Sit with one leg crossed and twist your torso toward the bent knee.

| Sets | Duration | |------|----------| | 2 | 30 sec each side |

15. Happy Baby Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Calories Burned: 10-20

How to Perform:

• Lie on your back, grab the outer edges of your feet, and gently rock side to side.

| Sets | Duration | |------|----------| | 1 | 1 min |

Conclusion

These yoga mat workouts are perfect for beginners looking to enhance their fitness journey. The best part? You can get personalized guidance with HipTrain's affordable 1-on-1 live personal training. Our certified trainers will help you with proper techniques, ensuring that you maximize your workouts and stay injury-free. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.