Best Yoga Mat Exercises for Stress Relief at Home 2025

Stress relief is essential for maintaining mental and physical well-being, especially in today's fast-paced world. Practicing yoga on a mat can be a highly effective way to unwind and find inner peace. In this guide, we'll explore the best yoga mat exercises for stress relief that you can do at home, updated for January 2026.

1. Child's Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Benefits: Calms the mind, relieves tension in the body.

2. Downward Facing Dog (Adho Mukha Svanasana)

• Duration: Hold for 1 minute
• Difficulty Level: Moderate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Benefits: Stretches the spine, relieves stress and fatigue.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Reps: 10-15 cycles
• Duration: 5 minutes
• Difficulty Level: Easy
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Increases flexibility of the spine, promotes relaxation.

4. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Moderate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Benefits: Calms the mind, stretches the spine and hamstrings.

5. Legs-Up-The-Wall Pose (Viparita Karani)

• Duration: Hold for 5-15 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Benefits: Reduces anxiety, promotes relaxation.

6. Bridge Pose (Setu Bandhasana)

• Reps: 10-12
• Sets: 3
• Duration: Hold for 30 seconds each
• Difficulty Level: Moderate
• Calories Burned: 25-35
• Equipment Needed: Yoga mat
• Benefits: Opens the chest, reduces stress and anxiety.

7. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: Hold for 1-2 minutes each side
• Difficulty Level: Moderate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Benefits: Releases tension in the hips, calms the mind.

8. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 5-10
• Equipment Needed: Yoga mat
• Benefits: Promotes deep relaxation, reduces stress.

9. Butterfly Stretch (Baddha Konasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Benefits: Opens the hips, calms the nervous system.

10. Happy Baby Pose (Ananda Balasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Benefits: Releases lower back tension, promotes relaxation.

Quick Reference Workout Table

| Exercise | Reps/Sets/Duration | Difficulty Level | Calories Burned | |------------------------------|------------------------------|------------------|------------------| | Child's Pose | 1-3 minutes | Easy | 10-15 | | Downward Facing Dog | 1 minute | Moderate | 30-40 | | Cat-Cow Stretch | 10-15 cycles | Easy | 20-30 | | Seated Forward Bend | 1-2 minutes | Moderate | 20-30 | | Legs-Up-The-Wall Pose | 5-15 minutes | Easy | 15-20 | | Bridge Pose | 10-12 reps, 3 sets | Moderate | 25-35 | | Pigeon Pose | 1-2 minutes each side | Moderate | 30-40 | | Corpse Pose | 5-10 minutes | Easy | 5-10 | | Butterfly Stretch | 1-2 minutes | Easy | 10-15 | | Happy Baby Pose | 1-2 minutes | Easy | 10-15 |

By incorporating these yoga mat exercises into your routine, you can effectively combat stress and promote relaxation from the comfort of your home.

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