Best Home Yoga Mat Workouts for Stress Relief 2025

As we navigate the complexities of modern life, stress relief becomes increasingly essential. Practicing yoga on a mat at home offers a perfect solution to unwind and rejuvenate. Here are the Best Home Yoga Mat Workouts for Stress Relief in 2025 that you can easily incorporate into your daily routine.

1. Child's Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Benefits: Calms the mind, relieves tension in the body
• Calories Burned: 10-15
• Difficulty Level: Easy

Instructions:

1. Start on your hands and knees.
2. Sit back on your heels and stretch your arms forward.
3. Breathe deeply, focusing on relaxation.

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2. Downward Facing Dog (Adho Mukha Svanasana)

• Duration: Hold for 1 minute
• Benefits: Reduces stress, stretches the spine and legs
• Calories Burned: 20-25
• Difficulty Level: Moderate

Instructions:

1. From all fours, lift your hips up and back.
2. Keep your hands shoulder-width apart and feet hip-width.
3. Hold and breathe deeply.

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3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Duration: 1-2 minutes
• Sets: 3 rounds
• Benefits: Increases spine flexibility, reduces back tension
• Calories Burned: 15-20
• Difficulty Level: Easy

Instructions:

1. Begin on all fours.
2. Inhale arching your back (cow), exhale rounding your spine (cat).
3. Repeat for the duration.

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4. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1-3 minutes
• Benefits: Calms the nervous system, stretches the spine and hamstrings
• Calories Burned: 15-20
• Difficulty Level: Moderate

Instructions:

1. Sit with legs extended straight.
2. Inhale and reach your arms up, exhale and fold forward.
3. Hold and breathe deeply.

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5. Legs Up the Wall (Viparita Karani)

• Duration: Hold for 5-10 minutes
• Benefits: Relieves anxiety, reduces fatigue
• Calories Burned: 10-15
• Difficulty Level: Easy

Instructions:

1. Lie on your back and extend your legs up the wall.
2. Relax your arms at your sides.
3. Focus on your breath.

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6. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Benefits: Promotes deep relaxation, reduces stress
• Calories Burned: 5-10
• Difficulty Level: Easy

Instructions:

1. Lie flat on your back with arms at your sides.
2. Close your eyes and focus on your breath.
3. Allow your body to relax completely.

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7. Bridge Pose (Setu Bandhasana)

• Duration: Hold for 30 seconds to 1 minute
• Sets: 3 rounds
• Benefits: Opens the chest, reduces stress and anxiety
• Calories Burned: 15-20
• Difficulty Level: Moderate

Instructions:

1. Lie on your back with knees bent and feet flat.
2. Inhale and lift your hips towards the ceiling.
3. Hold and breathe.

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8. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: Hold for 1-2 minutes each side
• Benefits: Releases hip tension, promotes emotional release
• Calories Burned: 20-25
• Difficulty Level: Moderate to Advanced

Instructions:

1. Start in a tabletop position and bring one knee forward.
2. Extend the opposite leg back.
3. Lean forward to deepen the stretch.

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9. Reclining Bound Angle Pose (Supta Baddha Konasana)

• Duration: Hold for 5-10 minutes
• Benefits: Opens the hips, calms the mind
• Calories Burned: 10-15
• Difficulty Level: Easy

Instructions:

1. Lie back and bring the soles of your feet together.
2. Let your knees fall outward.
3. Focus on your breath.

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10. Yoga Nidra (Yogic Sleep)

• Duration: 20-40 minutes
• Benefits: Deep relaxation, reduces insomnia and anxiety
• Calories Burned: 10-15
• Difficulty Level: Easy

Instructions:

1. Lie down in a comfortable position.
2. Follow a guided Yoga Nidra session for relaxation.

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Conclusion

Incorporating these yoga mat workouts into your routine can significantly enhance your stress relief efforts and overall wellness. Remember, consistency is key. For those looking to elevate their practice, consider personalized guidance from a certified trainer.

Updated January 2026