Best Yoga Mat Exercises for Home Workouts in 2025

Updated January 2026

Yoga mat exercises are a fantastic way to enhance flexibility, strength, and overall well-being from the comfort of your home. With the rise of home workouts, it's essential to have a solid routine that targets multiple muscle groups while also being adaptable to your fitness level. Here are the best yoga mat exercises for home workouts in 2025:

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 30 calories in 10 minutes

How to Do It:

• Start on all fours, wrists under shoulders, and knees under hips.
• Tuck your toes and lift your hips up and back, straightening your legs and forming an inverted V-shape.
• Hold for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |------------------|------|------------| | Downward Dog | 3 | 30 seconds |

2. Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 40 calories in 10 minutes

How to Do It:

• Start in a push-up position, with your body in a straight line from head to heels.
• Engage your core and hold for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |----------|------|------------| | Plank | 3 | 30 seconds |

3. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 25 calories in 10 minutes

How to Do It:

• Stand with feet wide apart, turn your right foot out, and bend your right knee.
• Extend your arms parallel to the ground and gaze over your right hand.
• Hold for 30 seconds on each side.

Workout Table: | Exercise | Sets | Duration | |------------|------|------------| | Warrior II | 3 | 30 seconds (each side) |

4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories in 10 minutes

How to Do It:

• Lie on your back with knees bent and feet flat on the mat.
• Lift your hips towards the sky while squeezing your glutes.
• Hold for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |---------------|------|------------| | Bridge Pose | 3 | 30 seconds |

5. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 15 calories in 10 minutes

How to Do It:

• Kneel on the mat, sit back on your heels, and extend your arms forward.
• Relax in this position for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |--------------|------|------------| | Child’s Pose | 3 | 30 seconds |

6. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 35 calories in 10 minutes

How to Do It:

• Lie on your side, stack your feet, and prop yourself on your elbow.
• Lift your hips and hold for 30 seconds on each side.

Workout Table: | Exercise | Sets | Duration | |-------------|------|------------| | Side Plank | 3 | 30 seconds (each side) |

7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 20 calories in 10 minutes

How to Do It:

• Sit with legs extended, reach towards your toes, and hold for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |--------------------|------|------------| | Seated Forward Bend | 3 | 30 seconds |

8. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 25 calories in 10 minutes

How to Do It:

• Start on all fours, arch your back for Cow and round for Cat.
• Alternate between the two for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |------------------|------|------------| | Cat-Cow Stretch | 3 | 30 seconds |

9. Leg Raises

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 30 calories in 10 minutes

How to Do It:

• Lie on your back, legs extended, lift legs to 90 degrees.
• Lower them back down without touching the mat. Repeat for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |--------------|------|------------| | Leg Raises | 3 | 30 seconds |

10. Corpse Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 10 calories in 10 minutes

How to Do It:

• Lie flat on your back, arms at your sides, and relax for 1 minute.

Workout Table: | Exercise | Sets | Duration | |-------------|------|------------| | Corpse Pose | 1 | 1 minute |

Conclusion

Incorporating these yoga mat exercises into your home workout routine can significantly improve your flexibility and strength in 2025. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it easier to achieve your fitness goals from home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your health and budget.