Best Yoga Mat Exercises for a Full-Body Workout at Home

Updated January 2026

Incorporating yoga mat exercises into your home workout routine can yield incredible benefits for your body and mind. These exercises not only enhance flexibility and strength but also promote relaxation and mindfulness. Here are the best yoga mat exercises for a full-body workout you can do at home, perfect for all fitness levels!

1. Downward Facing Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 30 calories in 15 minutes

• Instructions: Start in a plank position, then lift your hips up and back, forming an inverted V-shape. Keep your hands shoulder-width apart and feet hip-width apart.
• Reps/Sets: Hold for 30 seconds; repeat 3 times.

2. Warrior II Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 25 calories in 15 minutes

• Instructions: Stand with feet wide apart, turn your right foot out, bend your right knee, and stretch your arms parallel to the floor, gazing over your right fingertips.
• Reps/Sets: Hold for 30 seconds on each side; repeat 3 times.

3. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40 calories in 15 minutes

• Instructions: Start in a push-up position with your body in a straight line. Engage your core and hold.
• Reps/Sets: Hold for 30 seconds; repeat 3 times.

4. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 35 calories in 15 minutes

• Instructions: Sit on the mat, lean back slightly, lift your legs off the floor, and hold them parallel to the ground while keeping your back straight.
• Reps/Sets: Hold for 20 seconds; repeat 3 times.

5. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories in 15 minutes

• Instructions: Lie on your back, bend your knees, and lift your hips towards the ceiling while squeezing your glutes.
• Reps/Sets: Hold for 30 seconds; repeat 3 times.

6. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 15 calories in 15 minutes

• Instructions: Kneel on the mat, sit back on your heels, and stretch your arms forward while lowering your torso to the ground.
• Reps/Sets: Hold for 1 minute; repeat 2 times.

7. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories in 15 minutes

• Instructions: Lie face down, place your hands under your shoulders, and lift your chest while keeping your lower body on the mat.
• Reps/Sets: Hold for 30 seconds; repeat 3 times.

8. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 35 calories in 15 minutes

• Instructions: Lie on your side, prop yourself up on one elbow, and lift your body off the mat, keeping it in a straight line.
• Reps/Sets: Hold for 20 seconds on each side; repeat 3 times.

9. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories in 15 minutes

• Instructions: Sit with your legs extended, hinge at the hips, and reach for your toes while keeping your back straight.
• Reps/Sets: Hold for 1 minute; repeat 2 times.

10. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 25 calories in 15 minutes

• Instructions: Start in a plank position, bring your right knee forward and place it behind your right wrist while extending your left leg back.
• Reps/Sets: Hold for 30 seconds on each side; repeat 2 times.

Conclusion

These yoga mat exercises are not only effective for a full-body workout but also serve to enhance your overall well-being. Whether you’re a beginner or more advanced, you can easily integrate these moves into your home routine.

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