Best Yoga Mat Exercises for Home Workouts 2025

Updated December 2025

Home workouts have become an essential part of many fitness routines, and yoga mat exercises are a fantastic way to improve flexibility, strength, and overall well-being. Whether you're a beginner or an experienced yogi, these exercises can be easily performed in the comfort of your home. Here’s a list of the Best Yoga Mat Exercises for Home Workouts in 2025 that you can incorporate into your daily routine.

1. Downward Facing Dog

• Description: A foundational yoga pose that stretches the entire body.
• Sets/Reps: Hold for 30 seconds to 1 minute.
• Calories Burned: Approximately 30 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

2. Warrior II

• Description: Strengthens the legs and core while improving balance.
• Sets/Reps: 3 sets of 30 seconds per side.
• Calories Burned: Approximately 25 calories.
• Difficulty Level: Beginner to Intermediate.
• Equipment Needed: Yoga mat.

3. Plank Pose

• Description: Engages the core, shoulders, and arms.
• Sets/Reps: Hold for 30 seconds to 1 minute.
• Calories Burned: Approximately 20 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

4. Bridge Pose

• Description: Strengthens the back, glutes, and legs while opening the chest.
• Sets/Reps: 3 sets of 15 reps.
• Calories Burned: Approximately 15 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

5. Seated Forward Bend

• Description: Stretches the spine and hamstrings, promoting flexibility.
• Sets/Reps: Hold for 30 seconds to 1 minute.
• Calories Burned: Approximately 15 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

6. Side Plank

• Description: Targets the obliques and improves core stability.
• Sets/Reps: 3 sets of 30 seconds per side.
• Calories Burned: Approximately 25 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

7. Child’s Pose

• Description: A restorative pose that helps relax the mind and body.
• Sets/Reps: Hold for 1 to 2 minutes.
• Calories Burned: Approximately 10 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

8. Cobra Pose

• Description: Strengthens the spine and stretches the chest and shoulders.
• Sets/Reps: 3 sets of 10 reps.
• Calories Burned: Approximately 15 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

9. Lizard Pose

• Description: Opens the hips and groin, enhancing flexibility.
• Sets/Reps: Hold for 30 seconds per side.
• Calories Burned: Approximately 20 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

10. Pigeon Pose

• Description: Stretches the hip flexors and glutes.
• Sets/Reps: Hold for 30 seconds per side.
• Calories Burned: Approximately 20 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

Sample Workout Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |-----------------------|------|-------------------------|------------------|------------------| | Downward Facing Dog | 3 | 30s - 1min hold | Beginner | 30 | | Warrior II | 3 | 30s per side | Beginner | 25 | | Plank Pose | 3 | 30s - 1min hold | Intermediate | 20 | | Bridge Pose | 3 | 15 reps | Beginner | 15 | | Seated Forward Bend | 3 | 30s - 1min hold | Beginner | 15 | | Side Plank | 3 | 30s per side | Intermediate | 25 | | Child’s Pose | 3 | 1 - 2min hold | Beginner | 10 | | Cobra Pose | 3 | 10 reps | Beginner | 15 | | Lizard Pose | 3 | 30s per side | Intermediate | 20 | | Pigeon Pose | 3 | 30s per side | Intermediate | 20 |

Incorporating these yoga mat exercises into your home workout routine will not only enhance your flexibility and strength but also promote mindfulness and relaxation.

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