Best Yoga Mat Exercises for Full-Body Strength

Looking to build strength and flexibility right from the comfort of your home? Yoga mat exercises are an excellent way to engage your entire body while improving your balance and flexibility. Here are the Best Yoga Mat Exercises for Full-Body Strength that you can incorporate into your home workouts in 2025!

Updated January 2026

1. Plank to Push-Up

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps
• Calories Burned: ~5-8 per minute

How to Perform:

1. Start in a plank position.
2. Lower one arm at a time into a push-up position, then return to plank.
3. Repeat for the specified reps.

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2. Downward Dog to Cobra

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold each pose for 30 seconds for 3 rounds
• Calories Burned: ~4-6 per minute

How to Perform:

1. Start in Downward Dog, pushing your hips up and back.
2. Transition into Cobra by lowering your hips and lifting your chest.
3. Flow between the two poses.

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3. Warrior II

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold each side for 30 seconds for 3 rounds
• Calories Burned: ~3-5 per minute

How to Perform:

1. Stand with feet wide apart.
2. Turn your right foot out and bend your right knee, keeping your left leg straight.
3. Extend your arms parallel to the floor and gaze over your right hand.

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4. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: ~4-6 per minute

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Lift your hips towards the ceiling, squeezing your glutes.
3. Lower back down and repeat.

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5. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold each side for 30 seconds for 3 rounds
• Calories Burned: ~6-9 per minute

How to Perform:

1. Start in a plank position.
2. Rotate your body to one side, stacking your feet and lifting your arm toward the ceiling.
3. Switch sides after the duration.

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6. Chair Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds for 3 rounds
• Calories Burned: ~3-5 per minute

How to Perform:

1. Stand with feet together and arms overhead.
2. Bend your knees as if sitting in a chair, keeping your back straight.
3. Hold the pose, engaging your core.

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7. High Lunge

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10 reps each leg
• Calories Burned: ~5-8 per minute

How to Perform:

1. Step forward with one foot into a lunge position.
2. Keep your back leg straight and your core tight.
3. Push back to standing and switch legs.

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8. Boat Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds for 3 rounds
• Calories Burned: ~5-7 per minute

How to Perform:

1. Sit on the mat with your knees bent.
2. Lean back slightly, lift your feet off the ground, and extend your arms.
3. Hold the position, engaging your core.

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9. Bicycle Crunches

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 15 reps
• Calories Burned: ~8-12 per minute

How to Perform:

1. Lie on your back with hands behind your head.
2. Bring your knees to your chest and lift your shoulder blades off the mat.
3. Alternate bringing your elbow to the opposite knee in a pedaling motion.

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10. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds for 3 rounds
• Calories Burned: ~3-5 per minute

How to Perform:

1. Sit with your legs extended in front of you.
2. Reach forward towards your toes, keeping your back straight.
3. Hold the stretch, breathing deeply.

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Conclusion

These yoga mat exercises are perfect for those looking to build full-body strength while enhancing flexibility. Incorporating these routines into your home workouts can lead to significant improvements in your fitness levels.

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