Best Yoga Mat Workout Routines for Home: Top 5 for Beginners

Updated January 2026

Home yoga workouts are a fantastic way to enhance flexibility, improve strength, and promote relaxation—all from the comfort of your own space. If you're new to yoga, starting with beginner-friendly routines is essential. Here, we’ve compiled the best yoga mat workout routines specifically designed for beginners.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: Approximately 50 calories

Equipment Needed: Yoga mat

Routine:

• Mountain Pose (Tadasana) - 1 minute
• Forward Bend (Uttanasana) - 1 minute
• Plank Pose - 1 minute
• Cobra Pose (Bhujangasana) - 1 minute
• Downward Dog (Adho Mukha Svanasana) - 1 minute

Sets: Repeat the sequence 3 times.

2. Gentle Flow Sequence

Duration: 15 minutes
Difficulty Level: Easy
Calories Burned: Approximately 60 calories

Equipment Needed: Yoga mat

Routine:

• Cat-Cow Stretch - 1 minute
• Child’s Pose - 1 minute
• Warrior I (Virabhadrasana I) - 1 minute (each side)
• Warrior II (Virabhadrasana II) - 1 minute (each side)
• Seated Forward Bend (Paschimottanasana) - 2 minutes

Sets: 1 set of the entire sequence.

3. Balance and Strength Routine

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: Approximately 80 calories

Equipment Needed: Yoga mat

Routine:

• Tree Pose (Vrksasana) - 1 minute (each side)
• Chair Pose (Utkatasana) - 1 minute
• Plank Pose - 1 minute
• Side Plank (Vasisthasana) - 30 seconds (each side)
• Bridge Pose (Setu Bandhasana) - 1 minute

Sets: 2 sets of the entire sequence.

4. Restorative Yoga Routine

Duration: 30 minutes
Difficulty Level: Easy
Calories Burned: Approximately 40 calories

Equipment Needed: Yoga mat, bolster or pillow

Routine:

• Supported Child’s Pose - 5 minutes
• Supine Bound Angle Pose (Supta Baddha Konasana) - 5 minutes
• Legs-Up-The-Wall Pose (Viparita Karani) - 5 minutes
• Seated Forward Bend - 5 minutes
• Corpse Pose (Savasana) - 10 minutes

Sets: 1 set of the entire sequence.

5. Core Strengthening Yoga

Duration: 25 minutes
Difficulty Level: Moderate
Calories Burned: Approximately 70 calories

Equipment Needed: Yoga mat

Routine:

• Boat Pose (Navasana) - 30 seconds
• Plank Pose - 1 minute
• Side Plank (Vasisthasana) - 30 seconds (each side)
• Dolphin Pose - 1 minute
• Bridge Pose - 1 minute

Sets: 2 sets of the entire sequence.

Conclusion

These beginner yoga mat workout routines can help you establish a solid foundation in your yoga practice. Each routine is designed to enhance your physical and mental well-being while being easy to follow.

For those looking to elevate their fitness journey, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can guide you through personalized yoga routines tailored to your needs, making it easier for you to achieve your fitness goals—all from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your wellness investment.