Best Yoga Mat Exercises for Total Body Strength 2025

Updated January 2026

Incorporating yoga mat exercises into your fitness routine is an effective way to build total body strength. Not only do these exercises enhance flexibility and balance, but they also engage multiple muscle groups, providing a comprehensive workout. Here’s a list of the best yoga mat exercises for total body strength that you can do from the comfort of your home.

1. Plank Pose (Phalakasana)

• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-6 calories per minute

Instructions:

• Start in a push-up position with your arms straight and your body in a straight line from head to heels.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec |

2. Downward Facing Dog (Adho Mukha Svanasana)

• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 4-8 calories per minute

Instructions:

• Start on all fours, tuck your toes, and lift your hips up and back.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec |

3. Warrior II (Virabhadrasana II)

• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-7 calories per minute

Instructions:

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

| Sets | Reps | Duration | |------|------|----------| | 2 | 1 | 30 sec each side |

4. Bridge Pose (Setu Bandhasana)

• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 2-5 calories per minute

Instructions:

• Lie on your back, knees bent, feet flat on the mat. Lift your hips toward the ceiling.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec |

5. Boat Pose (Navasana)

• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-8 calories per minute

Instructions:

• Sit on the mat, lean back slightly, and lift your legs off the ground.
• Hold for 20-30 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 20-30 sec |

6. Side Plank (Vasisthasana)

• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-6 calories per minute

Instructions:

• From a plank position, shift your weight onto one side while stacking your feet and raising the opposite arm.
• Hold for 20-30 seconds on each side.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 20-30 sec each side |

7. Chair Pose (Utkatasana)

• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-7 calories per minute

Instructions:

• Stand with feet together and bend your knees as if sitting back in a chair. Raise your arms overhead.
• Hold for 30 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30 sec |

8. Camel Pose (Ustrasana)

• Difficulty Level: Advanced
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 4-9 calories per minute

Instructions:

• Kneel on the mat, arch your back, and reach for your heels.
• Hold for 20-30 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 20-30 sec |

9. Dolphin Pose (Ardha Pincha Mayurasana)

• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 3-6 calories per minute

Instructions:

• Start on all fours, clasp your hands behind your head, and lift your hips.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec |

10. Child's Pose (Balasana)

• Difficulty Level: Beginner
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 2-4 calories per minute

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Hold for 30-60 seconds.

| Sets | Reps | Duration | |------|------|----------| | 3 | N/A | 30-60 sec |

Conclusion

Incorporating these yoga mat exercises into your home workout routine is an excellent way to build total body strength. For personalized guidance and to ensure you’re performing these exercises correctly, consider trying HipTrain's live 1-on-1 video personal training. With certified trainers, affordable pricing, and flexible scheduling, it’s never been easier to achieve your fitness goals from home. Plus, HipTrain is HSA/FSA approved for eligible expenses!