Best Yoga Mat Exercises for At-Home Workouts 2025

Updated December 2025

Home workouts have become increasingly popular, especially with the rise of flexible schedules and the need for affordable fitness solutions. Yoga mats are a versatile and essential piece of equipment for anyone looking to enhance their strength and flexibility from the comfort of home. Here, we present the best yoga mat exercises that can transform your at-home workout routine.

1. Downward Dog

Description: A classic yoga pose that stretches the hamstrings and calves while strengthening the arms and shoulders.

• Reps/Sets: Hold for 30 seconds, repeat 3 times
• Difficulty Level: Beginner
• Calories Burned: ~20 calories

2. Plank Pose

Description: A core-strengthening exercise that engages multiple muscle groups.

• Reps/Sets: Hold for 30-60 seconds, repeat 3 times
• Difficulty Level: Intermediate
• Calories Burned: ~30 calories

3. Warrior II

Description: This pose builds strength in your legs and core while improving balance.

• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times
• Difficulty Level: Beginner
• Calories Burned: ~25 calories

4. Bridge Pose

Description: Strengthens the back, glutes, and hamstrings while providing a gentle stretch for the spine.

• Reps/Sets: 10-15 repetitions, 3 sets
• Difficulty Level: Beginner
• Calories Burned: ~15 calories

5. Cat-Cow Stretch

Description: A dynamic movement that enhances flexibility in the spine and relieves tension.

• Reps/Sets: 10-15 repetitions, 2 sets
• Difficulty Level: Beginner
• Calories Burned: ~10 calories

6. Side Plank

Description: This pose strengthens the obliques and improves overall stability.

• Reps/Sets: Hold for 20-30 seconds on each side, repeat 2 times
• Difficulty Level: Intermediate
• Calories Burned: ~25 calories

7. Seated Forward Bend

Description: A calming pose that stretches the spine and hamstrings, promoting flexibility.

• Reps/Sets: Hold for 30 seconds, repeat 3 times
• Difficulty Level: Beginner
• Calories Burned: ~15 calories

8. Chair Pose

Description: A strength-building pose that targets the thighs and improves endurance.

• Reps/Sets: Hold for 30 seconds, repeat 3 times
• Difficulty Level: Intermediate
• Calories Burned: ~20 calories

9. Child’s Pose

Description: A restorative pose that stretches the back and promotes relaxation.

• Reps/Sets: Hold for 1 minute, repeat 2 times
• Difficulty Level: Beginner
• Calories Burned: ~5 calories

10. Pigeon Pose

Description: This pose deeply stretches the hips and glutes, enhancing flexibility.

• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times
• Difficulty Level: Intermediate
• Calories Burned: ~20 calories

Conclusion

Incorporating these yoga mat exercises into your at-home workouts can significantly improve your strength and flexibility. Whether you're a beginner or more advanced, there is something for everyone. For those looking for personalized guidance, consider HipTrain's live 1-on-1 personal training sessions. Our certified trainers offer affordable pricing, flexible scheduling for busy professionals, and HSA/FSA approval for eligible expenses.