Best Yoga Mat Exercises for Relaxation and Flexibility

In the hustle and bustle of daily life, finding time for relaxation and improving flexibility can be a challenge. Thankfully, yoga mat exercises offer a perfect solution for home workouts that can help you unwind and stretch your body. Here are the best yoga mat exercises for relaxation and flexibility that you can do right from the comfort of your own home. Updated January 2026!

1. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: 15-20
• Description: Kneel on the mat, sit back on your heels, and stretch your arms forward, resting your forehead on the mat.

2. Downward-Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: 20-30
• Description: Start on your hands and knees, tuck your toes, and lift your hips up and back into an inverted V shape.

3. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: 1 minute (alternate between poses)
• Calories Burned: 10-15
• Description: On all fours, alternate between arching your back and dropping your belly while lifting your head.

4. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: 15-20
• Description: Sit with your legs extended, hinge at the hips, and reach for your feet, keeping your back straight.

5. Butterfly Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: 10-15
• Description: Sit with the soles of your feet together, allowing your knees to drop to the sides, and gently press down on your knees.

6. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds to 1 minute on each side
• Calories Burned: 20-25
• Description: From a plank position, bring one knee forward and lay it down while extending the opposite leg back.

7. Reclined Bound Angle Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: Hold for 5 minutes
• Calories Burned: 15-20
• Description: Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides.

8. Supine Twist

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: Hold for 30 seconds to 1 minute on each side
• Calories Burned: 10-15
• Description: Lie on your back, pull one knee towards your chest, and let it fall over to the opposite side while keeping your shoulders grounded.

9. Corpse Pose (Savasana)

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Duration: Hold for 5-10 minutes
• Calories Burned: 5-10
• Description: Lie flat on your back with arms at your sides, palms facing up, and focus on your breath.

10. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: 15-20
• Description: Lie on your back, bend your knees, and lift your hips towards the ceiling while keeping your shoulders relaxed.

Summary Table of Yoga Exercises

| Exercise | Duration | Difficulty Level | Calories Burned | |---------------------------|--------------------------|------------------|------------------| | Child’s Pose | 30 sec - 1 min | Easy | 15-20 | | Downward-Facing Dog | 30 sec - 1 min | Intermediate | 20-30 | | Cat-Cow Stretch | 1 min (alternate) | Easy | 10-15 | | Seated Forward Bend | 30 sec - 1 min | Intermediate | 15-20 | | Butterfly Stretch | 30 sec - 1 min | Easy | 10-15 | | Pigeon Pose | 30 sec - 1 min (each side)| Intermediate | 20-25 | | Reclined Bound Angle Pose | 5 min | Easy | 15-20 | | Supine Twist | 30 sec - 1 min (each side)| Easy | 10-15 | | Corpse Pose | 5-10 min | Easy | 5-10 | | Bridge Pose | 30 sec - 1 min | Intermediate | 15-20 |

Incorporating these yoga mat exercises into your routine can help you improve flexibility and promote relaxation. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health without breaking the bank.