Best Relaxing Yoga Mat Workouts for Stress Relief at Home

Updated January 2026

In today's fast-paced world, finding time to unwind and practice self-care is essential. Yoga mat workouts are a fantastic way to relieve stress and promote relaxation, all from the comfort of your own home. Here are the best relaxing yoga mat workouts designed to help you find your zen and melt away tension.

1. Child’s Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Benefits:

• Gently stretches the hips, thighs, and back.
• Calms the mind and relieves stress.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds
• Difficulty Level: Easy
• Calories Burned: 20-25
• Equipment Needed: Yoga mat

Benefits:

• Increases flexibility of the spine.
• Relieves tension in the neck and back.

3. Forward Fold (Uttanasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

• Stretches the hamstrings and calves.
• Helps to calm the nervous system.

4. Legs Up the Wall (Viparita Karani)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat, wall space

Benefits:

• Relieves tired legs and feet.
• Encourages relaxation and reduces anxiety.

5. Seated Forward Bend (Paschimottanasana)

• Sets: 2
• Duration: Hold for 1-3 minutes
• Difficulty Level: Moderate
• Calories Burned: 25-30
• Equipment Needed: Yoga mat

Benefits:

• Stretches the spine and hamstrings.
• Promotes a sense of inner peace.

6. Reclining Bound Angle Pose (Supta Baddha Konasana)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Benefits:

• Opens the hips and groin.
• Calms the mind and body.

7. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Benefits:

• Final relaxation pose to integrate the benefits of your practice.
• Reduces stress and promotes deep relaxation.

8. Bridge Pose (Setu Bandhasana)

• Sets: 3
• Reps: Hold for 30 seconds
• Difficulty Level: Moderate
• Calories Burned: 25-30
• Equipment Needed: Yoga mat

Benefits:

• Stretches the chest and spine.
• Relieves tension in the lower back.

9. Butterfly Stretch (Baddha Konasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Benefits:

• Opens hips and stretches inner thighs.
• Calms the mind and relieves stress.

10. Happy Baby Pose (Ananda Balasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

Benefits:

• Stretches the back and hips.
• Encourages relaxation and playfulness.

Summary Table

| Workout | Duration | Difficulty Level | Calories Burned | |----------------------------|--------------------|------------------|------------------| | Child’s Pose | 1-3 minutes | Easy | 15-20 | | Cat-Cow Stretch | 30 seconds | Easy | 20-25 | | Forward Fold | 1-2 minutes | Easy | 20-30 | | Legs Up the Wall | 5-10 minutes | Easy | 10-15 | | Seated Forward Bend | 1-3 minutes | Moderate | 25-30 | | Reclining Bound Angle | 5-10 minutes | Easy | 15-20 | | Corpse Pose | 5-10 minutes | Easy | 5-10 | | Bridge Pose | 30 seconds | Moderate | 25-30 | | Butterfly Stretch | 1-3 minutes | Easy | 15-20 | | Happy Baby Pose | 1-2 minutes | Easy | 10-15 |

Incorporating these relaxing yoga mat workouts into your routine can significantly reduce stress and promote a sense of well-being. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers can help tailor your yoga practice to your individual needs, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier to invest in your health.