Best Yoga Mat Exercises for Flexibility and Strength at Home

Updated January 2026

Yoga mat exercises are a fantastic way to improve flexibility and build strength from the comfort of your own home. Whether you’re a beginner or an experienced yogi, these routines can help you achieve your fitness goals without the need for expensive gym memberships. Here are the best yoga mat exercises you can incorporate into your home workouts.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 30 per 30 minutes

How to Perform:

• Start on your hands and knees, tuck your toes, and lift your hips up and back.
• Keep your heels pressed towards the floor and your head between your arms.

Duration: Hold for 30 seconds to 1 minute.

2. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40 per 30 minutes

How to Perform:

• Stand with feet wide apart, turn your right foot out, and bend your right knee while keeping your left leg straight.
• Extend your arms parallel to the floor.

Duration: Hold for 30 seconds on each side.

3. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 25 per 30 minutes

How to Perform:

• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes.

Sets: 3 sets of 15 reps, holding each lift for 5 seconds.

4. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40 per 30 minutes

How to Perform:

• Start in a push-up position, keeping your body in a straight line.
• Engage your core and hold.

Duration: Hold for 30 seconds to 1 minute.

5. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 per 30 minutes

How to Perform:

• Sit with legs extended in front of you and reach for your feet, keeping your back straight.

Duration: Hold for 30 seconds to 1 minute.

6. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 per 30 minutes

How to Perform:

• Start on your hands and knees. Inhale as you arch your back (Cow), and exhale as you round your back (Cat).

Duration: Repeat for 1 minute.

7. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 35 per 30 minutes

How to Perform:

• From a plank position, shift your weight onto your right hand and rotate your body to the left, stacking your feet.

Duration: Hold for 30 seconds on each side.

8. Child’s Pose

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

How to Perform:

• Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground.

Duration: Hold for 1 minute.

9. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 35 per 30 minutes

How to Perform:

• From a lunge position, lower your hands to the inside of your front foot.

Duration: Hold for 30 seconds on each side.

10. Corpse Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 10 per 30 minutes

How to Perform:

• Lie flat on your back with arms at your sides and focus on your breathing.

Duration: Hold for 5 minutes for relaxation.

Workout Summary Table

| Exercise | Sets/Reps | Duration | Difficulty Level | Calories Burned | |-----------------------|----------------------|---------------------|------------------|------------------| | Downward Dog | Hold 30s-1min | 30s-1min | Beginner | 30 | | Warrior II | Hold 30s each side | 30s each side | Intermediate | 40 | | Bridge Pose | 3 sets of 15 reps | 5s hold | Beginner | 25 | | Plank Pose | Hold 30s-1min | 30s-1min | Intermediate | 40 | | Seated Forward Bend | Hold 30s-1min | 30s-1min | Beginner | 20 | | Cat-Cow Stretch | Repeat for 1 min | 1 min | Beginner | 20 | | Side Plank | Hold 30s each side | 30s each side | Intermediate | 35 | | Child’s Pose | Hold 1 min | 1 min | Beginner | 15 | | Lizard Pose | Hold 30s each side | 30s each side | Intermediate | 35 | | Corpse Pose | Hold 5 min | 5 min | Beginner | 10 |

Incorporating these yoga mat exercises into your routine can significantly improve your flexibility and strength. For personalized guidance and to ensure you’re performing these exercises correctly, consider trying HipTrain. With affordable live 1-on-1 training from certified personal trainers, you can get the support you need right from your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier on your budget.