Best 15 Yoga Mat Workouts to Try at Home

Updated December 2025

Yoga is a fantastic way to enhance flexibility, strength, and mindfulness—all from the comfort of your home. With a simple yoga mat, you can engage in workouts that promote physical and mental well-being. Here are the Best 15 Yoga Mat Workouts to incorporate into your home workouts routine.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30-50 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 5 rounds | 1 |

Description: A series of 12 postures that flow together to warm up the body. Ideal for morning routines!

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2. Warrior II Pose (Virabhadrasana II)

Duration: 30 seconds per side
Difficulty Level: Beginner-Intermediate
Calories Burned: Approximately 20 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 5 | 2 |

Description: Strengthens legs and core while improving balance and concentration.

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3. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 30 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: A restorative pose that stretches the entire body and calms the mind.

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4. Plank Pose

Duration: 30 seconds
Difficulty Level: Intermediate
Calories Burned: Approximately 25 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 3 | 2 |

Description: Strengthens the core, arms, and back.

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5. Bridge Pose (Setu Bandhasana)

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 10 | 2 |

Description: Opens the chest and strengthens the back while relieving stress.

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6. Cat-Cow Stretch (Marjaryasana-Bitilasana)

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

Workout Table: | Reps | Sets | |------|------| | 10 | 2 |

Description: Promotes spinal flexibility and warms up the body.

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7. Child’s Pose (Balasana)

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 10 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: A resting pose that helps relieve tension and stress.

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8. Seated Forward Bend (Paschimottanasana)

Duration: 1 minute
Difficulty Level: Intermediate
Calories Burned: Approximately 20 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: Stretches the spine and hamstrings while calming the mind.

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9. Tree Pose (Vrksasana)

Duration: 30 seconds per side
Difficulty Level: Intermediate
Calories Burned: Approximately 15 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 2 | 2 |

Description: Enhances balance and stability while grounding your energy.

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10. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 1 minute per side
Difficulty Level: Intermediate
Calories Burned: Approximately 25 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: Opens the hips and stretches the thighs, alleviating tension.

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11. Cobra Pose (Bhujangasana)

Duration: 30 seconds
Difficulty Level: Beginner
Calories Burned: Approximately 15 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 5 | 2 |

Description: Strengthens the spine and opens the chest.

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12. Side Plank (Vasisthasana)

Duration: 30 seconds per side
Difficulty Level: Intermediate
Calories Burned: Approximately 30 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | 3 | 2 |

Description: Strengthens the obliques and improves balance.

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13. Happy Baby Pose (Ananda Balasana)

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 10 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: A gentle stretch that calms the mind and relieves tension in the lower back.

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14. Lizard Pose (Utthan Pristhasana)

Duration: 1 minute per side
Difficulty Level: Intermediate
Calories Burned: Approximately 25 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 1 minute | 2 |

Description: Opens the hips and groin, enhancing flexibility.

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15. Corpse Pose (Savasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 5 calories
Equipment Needed: Yoga mat

Workout Table: | Reps | Sets | |------|------| | Hold for 5 minutes | 1 |

Description: A restorative pose that promotes relaxation and mindfulness.

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Incorporating these yoga mat workouts into your routine can enhance your home workouts and promote overall health. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training that fits your schedule. With certified trainers and HSA/FSA eligibility for expenses, you can elevate your fitness journey without breaking the bank.