Best Yoga Mat Exercises for Your Home Workout Routine 2025

In 2025, home workouts continue to be a popular choice for fitness enthusiasts looking to improve their flexibility, strength, and overall well-being. Yoga mat exercises are an excellent way to incorporate low-impact, full-body workouts into your routine. Here are the best yoga mat exercises you can do at home, ensuring you get the most out of every session.

1. Downward Dog

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 25-30
• Equipment Needed: Yoga mat
• Description: Start on your hands and knees, tuck your toes, and lift your hips towards the ceiling, forming an inverted "V" shape.

2. Warrior II

• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 30-35
• Equipment Needed: Yoga mat
• Description: Stand with your feet wide apart, turn your right foot out, bend your right knee, and stretch your arms parallel to the ground.

3. Plank Pose

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 40-50
• Equipment Needed: Yoga mat
• Description: Start in a push-up position, keeping your body in a straight line from head to heels.

4. Cobra Pose

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 20-25
• Equipment Needed: Yoga mat
• Description: Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground while keeping your hips down.

5. Bridge Pose

• Reps/Sets: 15 reps, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: Lie on your back with knees bent and feet flat, lift your hips towards the ceiling, and squeeze your glutes.

6. Seated Forward Bend

• Reps/Sets: Hold for 30 seconds, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Description: Sit with your legs extended, reach forward towards your toes while keeping your back straight.

7. Boat Pose

• Reps/Sets: Hold for 20-30 seconds, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Description: Sit on the mat, lean back slightly, lift your legs off the ground, and hold your arms parallel to your legs.

8. Child’s Pose

• Reps/Sets: Hold for 1 minute, 3 sets
• Difficulty Level: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Description: Kneel on the mat, sit back on your heels, and stretch your arms forward while resting your forehead on the ground.

9. Side Plank

• Reps/Sets: Hold for 20-30 seconds on each side, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 35-45
• Equipment Needed: Yoga mat
• Description: Lie on your side, stack your feet, and lift your body off the ground, supporting yourself on one arm.

10. Pigeon Pose

• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: From a plank position, bring one knee forward and extend the opposite leg back, keeping your hips squared.

Conclusion

Incorporating these yoga mat exercises into your home workout routine can significantly enhance your flexibility and strength. For those looking for personalized guidance, consider affordable fitness coaching with HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your needs, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!

Updated January 2026.