Best Yoga Mat Exercises for Beginners at Home 2025

If you’re looking to start your fitness journey from the comfort of your home, yoga mat exercises are a fantastic way to build strength, flexibility, and mindfulness. In 2025, we’ve curated the best yoga mat exercises for beginners that are not only effective but also easy to follow. These exercises require minimal equipment and can be done in a small space. Let’s dive into the top yoga mat exercises you can incorporate into your home workouts!

Updated January 2026

1. Downward Facing Dog

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

How to Do It:

1. Start on all fours.
2. Tuck your toes and lift your hips, straightening your legs and arms.
3. Hold the position, keeping your head between your arms.

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2. Cat-Cow Stretch

• Reps: 10
• Sets: 3
• Duration: 5 minutes
• Calories Burned: 15-20
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Begin on all fours.
2. Inhale as you arch your back (Cow), and exhale as you round your back (Cat).
3. Repeat the flow for 10 reps.

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3. Child’s Pose

• Reps: Hold for 30 seconds
• Sets: 3
• Duration: 5 minutes
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Kneel on the mat and sit back on your heels.
2. Reach your arms forward and lower your torso.
3. Relax and breathe deeply.

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4. Warrior I Pose

• Reps: Hold for 30 seconds each side
• Sets: 3
• Duration: 6 minutes
• Calories Burned: 25-35
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Step one foot back while bending the front knee.
2. Raise your arms overhead and square your hips to the front.
3. Hold for 30 seconds, then switch sides.

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5. Bridge Pose

• Reps: 10
• Sets: 3
• Duration: 5 minutes
• Calories Burned: 20-30
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Lie on your back with knees bent and feet flat.
2. Press through your feet to lift your hips, squeezing your glutes.
3. Hold for a count of 3, then lower.

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6. Seated Forward Bend

• Reps: Hold for 30 seconds
• Sets: 3
• Duration: 5 minutes
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Sit with your legs extended in front.
2. Inhale and reach your arms overhead, then exhale and fold forward.
3. Relax into the stretch.

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7. Corpse Pose

• Reps: Hold for 1 minute
• Sets: 1
• Duration: 1 minute
• Calories Burned: 5-10
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

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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8. Plank Pose

• Reps: Hold for 20-30 seconds
• Sets: 3
• Duration: 5 minutes
• Calories Burned: 30-40
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat

How to Do It:

1. Start in a push-up position, keeping your body in a straight line.
2. Engage your core and hold the position.
3. Breathe evenly.

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9. Lying Spinal Twist

• Reps: Hold for 30 seconds each side
• Sets: 2
• Duration: 4 minutes
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

How to Do It:

1. Lie on your back and bring your knees to your chest.
2. Drop both knees to one side while keeping your shoulders on the mat.
3. Hold for 30 seconds and switch sides.

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10. Side Plank

• Reps: Hold for 20-30 seconds each side
• Sets: 2
• Duration: 4 minutes
• Calories Burned: 20-30
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat

How to Do It:

1. Lie on your side and prop yourself up on one elbow.
2. Lift your hips off the mat, creating a straight line from head to feet.
3. Hold for 20-30 seconds, then switch sides.

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Incorporating these yoga mat exercises into your home workout routine can help you build a solid foundation in yoga and overall fitness. To maximize your results and get personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers will work with you to tailor workouts that fit your needs and schedule.