Best 5 Yoga Mat Workouts to Enhance Flexibility 2025

Updated January 2026

Incorporating yoga mat workouts into your routine is a fantastic way to boost flexibility, improve posture, and enhance overall well-being. Here are the best five yoga mat workouts that you can do at home to enhance your flexibility, along with specific details on reps, sets, and equipment needed.

1. Downward Dog to Cobra Flow

Description: This dynamic flow stretches the spine, hamstrings, and chest.

• Reps: 10 flows
• Sets: 3
• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30

| Move | Duration | |--------------------|----------| | Downward Dog | 30 sec | | Transition to Cobra| 30 sec | | Rest | 15 sec |

2. Seated Forward Bend

Description: This pose targets the hamstrings and lower back for improved flexibility.

• Reps: Hold for 30 seconds
• Sets: 3
• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20

| Move | Duration | |----------------------------|----------| | Seated Forward Bend | 30 sec | | Rest | 15 sec |

3. Butterfly Stretch

Description: A great stretch for the inner thighs and hips.

• Reps: Hold for 30 seconds
• Sets: 3
• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15

| Move | Duration | |----------------------------|----------| | Butterfly Stretch | 30 sec | | Rest | 15 sec |

4. Lizard Pose

Description: This pose opens the hips and stretches the groin.

• Reps: Hold for 30 seconds each side
• Sets: 2
• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25

| Move | Duration | |----------------------------|----------| | Lizard Pose (Right Side) | 30 sec | | Lizard Pose (Left Side) | 30 sec | | Rest | 15 sec |

5. Pigeon Pose

Description: This advanced stretch targets the hips and glutes.

• Reps: Hold for 30 seconds each side
• Sets: 2
• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25

| Move | Duration | |----------------------------|----------| | Pigeon Pose (Right Side) | 30 sec | | Pigeon Pose (Left Side) | 30 sec | | Rest | 15 sec |

Why Choose HipTrain?

For those looking to enhance their flexibility and overall fitness, HipTrain offers affordable online personal training with certified trainers. Our live 1-on-1 video sessions allow you to practice these workouts with guidance tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these yoga mat workouts into your routine and watch your flexibility improve in 2025! Whether you're a beginner or looking to advance your practice, these exercises will help you achieve your fitness goals.