Best Yoga Mat Workout Routines for Home Practitioners 2025

Updated December 2025

Practicing yoga at home is a fantastic way to enhance flexibility, build strength, and promote relaxation. With a good yoga mat and some guidance, you can create an effective workout routine right in your living room. Here are the Best Yoga Mat Workout Routines for Home Practitioners that you can try today!

1. Sun Salutations (Surya Namaskar)

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50
• Equipment Needed: Yoga mat

Routine:

• Stand in Mountain Pose (Tadasana)
• Inhale, raise arms overhead
• Exhale, fold forward into Forward Bend (Uttanasana)
• Inhale, step back into Plank Pose
• Lower down into Chaturanga Dandasana
• Inhale into Upward Facing Dog (Urdhva Mukha Svanasana)
• Exhale, move into Downward Facing Dog (Adho Mukha Svanasana)
• Repeat for 5 rounds

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2. Warrior Series (Virabhadrasana)

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 70
• Equipment Needed: Yoga mat

Routine:

• Warrior I (Virabhadrasana I) - Hold for 30 seconds each side
• Warrior II (Virabhadrasana II) - Hold for 30 seconds each side
• Reverse Warrior (Viparita Virabhadrasana) - Hold for 30 seconds each side
• Repeat twice

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3. Balance Poses

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40
• Equipment Needed: Yoga mat

Routine:

• Tree Pose (Vrksasana) - Hold for 30 seconds each side
• Eagle Pose (Garudasana) - Hold for 30 seconds each side
• Warrior III (Virabhadrasana III) - Hold for 30 seconds each side
• Repeat twice

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4. Core Strengthening Flow

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 100
• Equipment Needed: Yoga mat

Routine:

• Plank Pose - Hold for 1 minute
• Side Plank (Vasisthasana) - Hold for 30 seconds each side
• Boat Pose (Navasana) - Hold for 30 seconds
• Repeat 3 times

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5. Flexibility Routine

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50
• Equipment Needed: Yoga mat

Routine:

• Seated Forward Bend (Paschimottanasana) - Hold for 1 minute
• Butterfly Pose (Baddha Konasana) - Hold for 1 minute
• Pigeon Pose (Eka Pada Rajakapotasana) - Hold for 1 minute each side
• Repeat once

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6. Restorative Yoga

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 30
• Equipment Needed: Yoga mat, bolster or cushion

Routine:

• Supported Child’s Pose - Hold for 5 minutes
• Legs-Up-the-Wall Pose (Viparita Karani) - Hold for 5 minutes
• Supported Bridge Pose - Hold for 5 minutes
• Repeat twice

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7. Yoga for Stress Relief

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 40
• Equipment Needed: Yoga mat

Routine:

• Cat-Cow Pose (Marjaryasana-Bitilasana) - 1 minute
• Seated Forward Bend - Hold for 1 minute
• Corpse Pose (Savasana) - Hold for 5 minutes
• Repeat once

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8. Power Yoga Sequence

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 150
• Equipment Needed: Yoga mat

Routine:

• Sun Salutations - 5 rounds
• Chair Pose (Utkatasana) - Hold for 1 minute
• High Lunge (Anjaneyasana) - Hold for 30 seconds each side
• Chaturanga to Upward Dog to Downward Dog - 3 rounds

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9. Morning Yoga Routine

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 50
• Equipment Needed: Yoga mat

Routine:

• Cat-Cow - 1 minute
• Downward Facing Dog - 1 minute
• Forward Bend - 1 minute
• Sun Salutations - 5 rounds

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10. Evening Wind Down Yoga

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 30
• Equipment Needed: Yoga mat

Routine:

• Seated Forward Bend - 1 minute
• Supine Spinal Twist - Hold for 1 minute each side
• Happy Baby Pose - Hold for 1 minute
• Savasana - 5 minutes

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With these routines, you can easily incorporate yoga into your daily life, enhancing your flexibility and mindfulness. And if you're looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers are here to help you achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.