Best Yoga Mat Workouts at Home for All Levels 2025

Updated December 2025

Yoga is an excellent way to improve flexibility, strength, and mental clarity, and the best part is you can do it right from the comfort of your home. Whether you're a beginner or an experienced yogi, we’ve compiled a list of the best yoga mat workouts for all levels that can help you achieve your fitness goals. Let’s dive in!

1. Sun Salutation (Surya Namaskar)

Level: Beginner
Duration: 5-10 minutes
Calories Burned: Approximately 50-70

Instructions:

1. Stand tall at the front of your mat.
2. Inhale and raise your arms overhead.
3. Exhale, fold forward into a forward bend.
4. Inhale, step back into a plank position.
5. Exhale, lower down into a chaturanga.
6. Inhale, lift into upward-facing dog.
7. Exhale, press back into downward-facing dog.
8. Repeat 3-5 times.

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2. Warrior Sequence (Virabhadrasana)

Level: All Levels
Duration: 10-15 minutes
Calories Burned: Approximately 100-150

Instructions:

1. Begin in a standing position.
2. Step your left foot back and bend your right knee into Warrior I.
3. Transition into Warrior II by opening your hips and shoulders.
4. Move into Reverse Warrior by placing your left hand on your left leg and reaching your right arm overhead.
5. Hold each pose for 5 breaths, then switch sides.

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3. Bridge Pose (Setu Bandhasana)

Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 25-50

Instructions:

1. Lie on your back with knees bent and feet hip-width apart.
2. Inhale, pressing through your feet to lift your hips.
3. Clasp your hands under your back or keep arms at your sides.
4. Hold for 5-10 breaths and lower back down.

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4. Seated Forward Bend (Paschimottanasana)

Level: All Levels
Duration: 5-10 minutes
Calories Burned: Approximately 30-50

Instructions:

1. Sit on the mat with legs extended.
2. Inhale, sit tall and lengthen your spine.
3. Exhale, hinge at your hips and reach for your feet.
4. Hold for 5-10 breaths.

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5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 20-40

Instructions:

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale, arch your back (cow).
3. Exhale, round your back (cat).
4. Repeat for 5-10 cycles.

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6. Downward Dog (Adho Mukha Svanasana)

Level: All Levels
Duration: 5 minutes
Calories Burned: Approximately 30-60

Instructions:

1. Start in a plank position.
2. Exhale and lift your hips up and back.
3. Keep your spine straight and heels reaching towards the mat.
4. Hold for 5-10 breaths.

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7. Pigeon Pose (Eka Pada Rajakapotasana)

Level: Intermediate
Duration: 5-10 minutes per side
Calories Burned: Approximately 50-70

Instructions:

1. From downward dog, bring your right knee forward and place it near your right wrist.
2. Extend your left leg back.
3. Keep your hips square and fold forward.
4. Hold for 5-10 breaths, then switch sides.

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8. Child’s Pose (Balasana)

Level: All Levels
Duration: 5 minutes
Calories Burned: Approximately 10-20

Instructions:

1. Kneel on the mat and sit back on your heels.
2. Extend your arms forward and lower your forehead to the mat.
3. Hold for 5-10 breaths.

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9. Tree Pose (Vrksasana)

Level: Intermediate
Duration: 5 minutes per side
Calories Burned: Approximately 30-50

Instructions:

1. Stand tall and shift weight onto your left foot.
2. Place your right foot on your left inner thigh or calf (avoid the knee).
3. Bring your hands to heart center or raise them overhead.
4. Hold for 5-10 breaths, then switch sides.

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10. Corpse Pose (Savasana)

Level: All Levels
Duration: 5-10 minutes
Calories Burned: Approximately 10-20

Instructions:

1. Lie flat on your back with your legs extended and arms at your sides.
2. Close your eyes and focus on your breath.
3. Stay in this pose for 5-10 minutes.

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Conclusion

These yoga mat workouts are perfect for enhancing flexibility, strength, and relaxation. They cater to all fitness levels, making them ideal for anyone looking to incorporate yoga into their home workout routine. For those who want personalized guidance, consider trying HipTrain, where you can enjoy affordable 1-on-1 live personal training sessions with certified trainers, all from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses!