Best Yoga Mat Exercises for Relaxation and Flexibility at Home

Practicing yoga at home can be an excellent way to improve relaxation and flexibility. With just a yoga mat and a few minutes of your day, you can experience the physical and mental benefits of these exercises. Updated December 2025, here are the best yoga mat exercises that you can do at home to enhance your relaxation and flexibility.

1. Child’s Pose

• Duration: Hold for 30 seconds to 1 minute
• Difficulty Level: Easy
• Calories Burned: 10-15 calories
• Equipment Needed: Yoga mat
• Instructions: Kneel on your mat, touch your big toes together, and sit on your heels. Bend forward, extending your arms in front of you, and rest your forehead on the mat.

2. Downward Facing Dog

• Duration: Hold for 30 seconds
• Sets: 3 sets
• Difficulty Level: Moderate
• Calories Burned: 20-30 calories
• Equipment Needed: Yoga mat
• Instructions: Start on all fours, tuck your toes, and lift your hips up and back, forming an inverted "V" shape.

3. Cat-Cow Stretch

• Duration: 1 minute
• Sets: 3 sets
• Difficulty Level: Easy
• Calories Burned: 10-15 calories
• Equipment Needed: Yoga mat
• Instructions: On all fours, alternate between arching your back (Cat) and dropping your belly towards the mat (Cow) while looking up.

4. Seated Forward Bend

• Duration: Hold for 30 seconds to 1 minute
• Difficulty Level: Moderate
• Calories Burned: 15-20 calories
• Equipment Needed: Yoga mat
• Instructions: Sit with your legs extended, reach towards your toes, and hinge at your hips to deepen the stretch.

5. Butterfly Stretch

• Duration: Hold for 1 minute
• Sets: 2 sets
• Difficulty Level: Easy
• Calories Burned: 10-15 calories
• Equipment Needed: Yoga mat
• Instructions: Sit, bring the soles of your feet together, and let your knees fall out to the sides. Gently press down on your thighs for a deeper stretch.

6. Pigeon Pose

• Duration: Hold for 30 seconds on each side
• Sets: 2 sets
• Difficulty Level: Moderate
• Calories Burned: 15-20 calories
• Equipment Needed: Yoga mat
• Instructions: From Downward Dog, bring your right knee forward and place it behind your right wrist. Extend your left leg back and lower your torso over your right leg.

7. Bridge Pose

• Duration: Hold for 30 seconds
• Sets: 3 sets
• Difficulty Level: Moderate
• Calories Burned: 20-25 calories
• Equipment Needed: Yoga mat
• Instructions: Lie on your back with knees bent. Press your feet into the mat and lift your hips towards the ceiling, clasping your hands under your back.

8. Corpse Pose

• Duration: Hold for 5 minutes
• Difficulty Level: Easy
• Calories Burned: 5-10 calories
• Equipment Needed: Yoga mat
• Instructions: Lie flat on your back with your arms at your sides, palms facing up. Focus on your breathing and allow your body to relax completely.

9. Warrior II

• Duration: Hold for 30 seconds on each side
• Sets: 2 sets
• Difficulty Level: Moderate
• Calories Burned: 25-30 calories
• Equipment Needed: Yoga mat
• Instructions: Stand with legs wide, turn one foot out, bend that knee, and extend your arms parallel to the floor.

10. Legs-Up-The-Wall Pose

• Duration: Hold for 5 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15 calories
• Equipment Needed: Yoga mat
• Instructions: Lie on your back with your legs extended up against a wall. Relax and breathe deeply.

Summary Workout Table

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------------------|-------------------------|-------|------------------|------------------| | Child’s Pose | 30s - 1 min | 1 | Easy | 10-15 | | Downward Facing Dog | 30s | 3 | Moderate | 20-30 | | Cat-Cow Stretch | 1 min | 3 | Easy | 10-15 | | Seated Forward Bend | 30s - 1 min | 1 | Moderate | 15-20 | | Butterfly Stretch | 1 min | 2 | Easy | 10-15 | | Pigeon Pose | 30s (each side) | 2 | Moderate | 15-20 | | Bridge Pose | 30s | 3 | Moderate | 20-25 | | Corpse Pose | 5 min | 1 | Easy | 5-10 | | Warrior II | 30s (each side) | 2 | Moderate | 25-30 | | Legs-Up-The-Wall Pose | 5 min | 1 | Easy | 10-15 |

These yoga mat exercises are not only effective for improving relaxation and flexibility but can also be easily integrated into your daily routine. For those who want to take their practice to the next level, consider personalized training options.