Best 15 Yoga Mat Workouts for Flexibility and Strength

Updated January 2026

Yoga mat workouts are an excellent way to build both flexibility and strength from the comfort of your home. They require minimal equipment and can be tailored to any fitness level. Here, we present the best 15 yoga mat workouts that will help you enhance your flexibility and strength.

1. Downward Dog to Upward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per hour
Duration: 30 seconds each position, repeat 3 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Downward Dog | 3 | 30 seconds | | Upward Dog | 3 | 30 seconds |

2. Sun Salutation (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 200 calories per hour
Duration: 5 rounds

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Sun Salutation | 5 | 1 cycle = 1 round |

3. Warrior II Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per hour
Duration: 30 seconds on each side, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Warrior II | 2 | 30 seconds |

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 120 calories per hour
Duration: 30 seconds, repeat 3 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Bridge Pose | 3 | 30 seconds |

5. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per hour
Duration: 30 seconds on each side, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Pigeon Pose | 2 | 30 seconds |

6. Plank to Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per hour
Duration: 30 seconds each position, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Plank | 2 | 30 seconds | | Side Plank | 2 | 30 seconds |

7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per hour
Duration: 1 minute, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Seated Forward Bend | 2 | 1 minute |

8. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 90 calories per hour
Duration: 1 minute, repeat 3 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Cat-Cow Stretch | 3 | 1 minute |

9. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per hour
Duration: 30 seconds on each side, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Lizard Pose | 2 | 30 seconds |

10. Tree Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 130 calories per hour
Duration: 30 seconds on each side, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Tree Pose | 2 | 30 seconds |

11. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 80 calories per hour
Duration: 1 minute, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Child’s Pose | 2 | 1 minute |

12. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 100 calories per hour
Duration: 30 seconds, repeat 3 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Cobra Pose | 3 | 30 seconds |

13. Half Moon Pose

Equipment Needed: Yoga mat
Difficulty Level: Advanced
Calories Burned: Approximately 200 calories per hour
Duration: 30 seconds on each side, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Half Moon Pose | 2 | 30 seconds |

14. Dolphin Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories per hour
Duration: 30 seconds, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Dolphin Pose | 2 | 30 seconds |

15. Happy Baby Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 70 calories per hour
Duration: 1 minute, repeat 2 times

| Exercise | Sets | Reps/Duration | |-----------------------|------|---------------| | Happy Baby Pose | 2 | 1 minute |

These yoga mat workouts provide a comprehensive approach to improving flexibility and strength. Whether you're a beginner or more advanced, there's something for everyone.

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