Best Yoga Mat Exercises for Home Workouts

Updated January 2026

If you're looking to enhance your home workout routine, incorporating yoga mat exercises is an excellent way to improve flexibility, strength, and overall well-being. Yoga not only helps relieve stress and tension but also builds core strength and promotes better posture. Here, we present the best yoga mat exercises you can easily do at home, whether you're a beginner or an experienced yogi.

1. Downward Dog

• Description: A great full-body stretch that strengthens the arms, legs, and back.
• Reps/Sets: Hold for 30 seconds to 1 minute, repeat 3 times.
• Calories Burned: ~30 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

2. Warrior II

• Description: Enhances stamina and concentration while working on leg strength.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Calories Burned: ~40 calories per 10 minutes.
• Difficulty Level: Beginner to Intermediate.
• Equipment Needed: Yoga mat.

3. Plank Pose

• Description: Builds core strength and stability.
• Reps/Sets: Hold for 20-60 seconds, repeat 3 times.
• Calories Burned: ~50 calories per 10 minutes.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

4. Bridge Pose

• Description: Strengthens the lower back, glutes, and hamstrings.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~40 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

5. Child’s Pose

• Description: A resting pose that stretches the hips, thighs, and back.
• Reps/Sets: Hold for 1-3 minutes.
• Calories Burned: ~20 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

6. Tree Pose

• Description: Improves balance and concentration while strengthening the legs.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Calories Burned: ~25 calories per 10 minutes.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

7. Cat-Cow Stretch

• Description: A dynamic movement that increases flexibility in the spine.
• Reps/Sets: Perform 10-15 cycles.
• Calories Burned: ~30 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

8. Seated Forward Bend

• Description: Stretches the spine and hamstrings while calming the mind.
• Reps/Sets: Hold for 30 seconds to 1 minute, repeat 2 times.
• Calories Burned: ~20 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

9. Lunge with Twist

• Description: Engages the core and opens up the hips while enhancing balance.
• Reps/Sets: 10-12 reps on each side, repeat 3 times.
• Calories Burned: ~35 calories per 10 minutes.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

10. Corpse Pose

• Description: A restorative pose that promotes relaxation and stress relief.
• Reps/Sets: Hold for 5-10 minutes.
• Calories Burned: ~15 calories per 10 minutes.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

Conclusion

Incorporating these yoga mat exercises into your home workout routine can provide a multitude of benefits, from improved flexibility to enhanced strength and stress relief. For those looking to take their fitness journey further, consider personalized training options.

HipTrain offers affordable live 1-on-1 video personal training that fits your schedule, making it easy to integrate these exercises into a comprehensive fitness plan. Plus, with HSA/FSA eligibility, investing in your health has never been more accessible.