Best Yoga Mat Exercises for Full-Body Strength at Home

If you're looking to enhance your strength without leaving the comfort of your home, yoga mat exercises are a fantastic option. These exercises not only improve your strength but also promote flexibility and balance. Updated January 2026, here are the best yoga mat exercises for a full-body workout that you can easily incorporate into your home fitness routine.

1. Plank to Downward Dog

• Reps: 10-15
• Sets: 3
• Duration: Hold each position for 5 seconds
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Start in a plank position, then push back into downward dog. Alternate between the two positions.

---

2. Warrior II Pose

• Reps: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Stand with legs wide apart, turn one foot out and bend that knee while keeping the other leg straight. Extend arms parallel to the floor.

---

3. Bridge Pose

• Reps: 15-20
• Sets: 3
• Duration: Hold for 10 seconds at the top
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Lie on your back, feet flat on the mat, and lift your hips towards the ceiling, squeezing your glutes at the top.

---

4. Side Plank

• Reps: 8-12 each side
• Sets: 3
• Duration: Hold for 20 seconds each side
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Lie on your side, prop your body up on one elbow, and lift your hips off the mat, forming a straight line from head to feet.

---

5. Chair Pose

• Reps: Hold for 30 seconds
• Sets: 3
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Stand tall, bend your knees, and lower your hips as if sitting in a chair while raising your arms overhead.

---

6. Lizard Pose

• Reps: Hold for 30 seconds each side
• Sets: 3
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: From a plank position, step one foot outside your hand and lower your hips for a deep stretch.

---

7. Boat Pose

• Reps: Hold for 20-30 seconds
• Sets: 3
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Sit on the mat, lean back slightly, lift your feet off the ground, and extend your arms forward.

---

8. Downward Dog to Plank Flow

• Reps: 10-12
• Sets: 3
• Duration: Hold each position for 5 seconds
• Calories Burned: Approximately 6-8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Flow between downward dog and plank, ensuring to maintain a strong core throughout.

---

9. Cat-Cow Stretch

• Reps: 10-15
• Sets: 3
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: On all fours, alternate between arching your back (cat) and lowering your belly (cow).

---

10. Seated Forward Bend

• Reps: Hold for 30 seconds
• Sets: 3
• Calories Burned: Approximately 3-5 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Sit with your legs extended and reach for your toes, keeping your back straight.

---

Conclusion

Incorporating these yoga mat exercises into your routine can help build full-body strength and improve flexibility. For those seeking personalized guidance, consider HipTrain's live 1-on-1 video personal training, which is not only affordable compared to traditional gyms but also HSA/FSA approved for eligible expenses. With certified trainers and flexible scheduling, you can fit workouts into your busy lifestyle.