Best Yoga Mat Exercises for Full-Body Strength 2025

If you're looking to enhance your full-body strength from the comfort of your home, yoga mat exercises are a fantastic way to build muscle, improve flexibility, and promote overall wellness. Updated January 2026, we've compiled a list of the best yoga mat exercises that will help you achieve a stronger, more balanced body. Not only are these exercises effective, but they also require minimal equipment, making them perfect for home workouts.

1. Plank to Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 5-7 per minute

Instructions:

• Start in a plank position with your hands directly under your shoulders.
• Hold for 30 seconds.
• Transition to Downward Dog by pushing your hips up and back.
• Hold for 30 seconds.
• Repeat for 3 sets.

2. Warrior II Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 3-5 per minute

Instructions:

• Stand with your feet wide apart.
• Turn your right foot out and bend your right knee.
• Extend your arms parallel to the ground.
• Hold for 30 seconds on each side.
• Repeat for 3 sets.

3. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 4-6 per minute

Instructions:

• Sit on your mat with knees bent.
• Lean back slightly and lift your feet off the ground.
• Extend your arms parallel to the floor.
• Hold for 30 seconds.
• Repeat for 4 sets.

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 3-5 per minute

Instructions:

• Lie on your back with knees bent and feet flat on the mat.
• Lift your hips towards the ceiling.
• Hold for 30 seconds.
• Repeat for 3 sets.

5. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 5-7 per minute

Instructions:

• Lie on your side and lift your body off the ground, resting on one forearm.
• Hold for 30 seconds on each side.
• Repeat for 3 sets.

6. Chair Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 3-5 per minute

Instructions:

• Stand with feet together and bend your knees as if sitting in a chair.
• Raise your arms overhead.
• Hold for 30 seconds.
• Repeat for 3 sets.

7. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 4-6 per minute

Instructions:

• From Downward Dog, step your right foot outside your right hand.
• Lower your hips and hold for 30 seconds on each side.
• Repeat for 3 sets.

8. Dolphin Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 5-7 per minute

Instructions:

• Start in a forearm plank.
• Lift your hips towards the ceiling, keeping your forearms on the mat.
• Hold for 30 seconds.
• Repeat for 3 sets.

9. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 3-5 per minute

Instructions:

• Sit with legs extended straight in front of you.
• Reach for your toes while keeping your back straight.
• Hold for 30 seconds.
• Repeat for 3 sets.

10. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 3-5 per minute

Instructions:

• Start on all fours.
• Inhale, arch your back (Cow).
• Exhale, round your back (Cat).
• Repeat for 1 minute.

Summary Table of Exercises

| Exercise | Sets | Duration (seconds) | Difficulty Level | Calories Burned (per minute) | |-----------------------|------|--------------------|------------------|-------------------------------| | Plank to Downward Dog | 3 | 30 | Intermediate | 5-7 | | Warrior II Pose | 3 | 30 (each side) | Beginner | 3-5 | | Boat Pose | 4 | 30 | Intermediate | 4-6 | | Bridge Pose | 3 | 30 | Beginner | 3-5 | | Side Plank | 3 | 30 (each side) | Intermediate | 5-7 | | Chair Pose | 3 | 30 | Beginner | 3-5 | | Lizard Pose | 3 | 30 (each side) | Intermediate | 4-6 | | Dolphin Pose | 3 | 30 | Intermediate | 5-7 | | Seated Forward Bend | 3 | 30 | Beginner | 3-5 | | Cat-Cow Stretch | 3 | 60 | Beginner | 3-5 |

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