Best Yoga Mat Workouts for a Full-Body Stretch 2025

Yoga mat workouts are an excellent way to enhance flexibility, build strength, and promote overall wellness—all from the comfort of your home. Whether you are a beginner or an experienced yogi, incorporating these workouts into your routine can lead to significant improvements in your physical and mental health. Here are the Best Yoga Mat Workouts for a Full-Body Stretch in 2025 that will leave you feeling rejuvenated and limber.

1. Downward Dog to Cobra Flow
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 120-150 (30 min)
Duration: 10 minutes
Reps/Sets: 5 flows

| Movement | Duration | |------------------|-----------| | Downward Dog | 1 minute | | Transition to Cobra | 1 minute | | Rest | 30 seconds |

2. Sun Salutation Sequence
Equipment Needed: Yoga mat
Difficulty Level: Beginner/Intermediate
Calories Burned: 150-200 (30 min)
Duration: 15 minutes
Reps/Sets: 3 cycles

| Movement | Duration | |-------------------|-----------| | Mountain Pose | 30 seconds| | Forward Bend | 30 seconds| | Plank | 30 seconds| | Cobra | 30 seconds| | Downward Dog | 30 seconds| | Repeat Cycle | 3 times |

3. Seated Forward Bend
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 80-100 (15 min)
Duration: 5 minutes
Reps/Sets: Hold for 1-2 minutes

| Movement | Duration | |------------------------|----------| | Seated Forward Bend | 1-2 minutes hold |

4. Cat-Cow Stretch
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 50-70 (10 min)
Duration: 5 minutes
Reps/Sets: 10 cycles

| Movement | Duration | |------------------|-----------| | Cat Pose | 5 seconds | | Cow Pose | 5 seconds | | Repeat Cycle | 10 times |

5. Pigeon Pose
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 100-120 (20 min)
Duration: 10 minutes
Reps/Sets: Hold for 1-2 minutes each side

| Movement | Duration | |-------------------|----------| | Pigeon Pose (L) | 1-2 minutes hold | | Pigeon Pose (R) | 1-2 minutes hold |

6. Bridge Pose
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 60-80 (15 min)
Duration: 5 minutes
Reps/Sets: 5 holds

| Movement | Duration | |-------------------|-----------| | Bridge Pose | 30 seconds hold | | Rest | 10 seconds | | Repeat Cycle | 5 times |

7. Child's Pose
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 50-70 (10 min)
Duration: 5 minutes
Reps/Sets: Hold for 1-2 minutes

| Movement | Duration | |-------------------|----------| | Child's Pose | 1-2 minutes hold |

8. Warrior II to Reverse Warrior Flow
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 150-200 (30 min)
Duration: 10 minutes
Reps/Sets: 5 flows each side

| Movement | Duration | |------------------------|-----------| | Warrior II | 30 seconds| | Transition to Reverse Warrior | 30 seconds| | Rest | 30 seconds |

9. Happy Baby Pose
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 40-60 (10 min)
Duration: 5 minutes
Reps/Sets: Hold for 1-2 minutes

| Movement | Duration | |-----------------------|----------| | Happy Baby Pose | 1-2 minutes hold |

10. Savasana (Corpse Pose)
Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: 30-50 (10 min)
Duration: 5 minutes
Reps/Sets: Hold for 5 minutes

| Movement | Duration | |-----------------------|----------| | Savasana | 5 minutes hold |

These yoga mat workouts can significantly enhance your flexibility and overall well-being. Incorporate them into your home workouts to experience the multitude of yoga benefits.

Why Choose HipTrain?
If you're looking for personalized guidance on your yoga journey, consider HipTrain. With live 1-on-1 video personal training, flexible scheduling for busy professionals, and affordable pricing compared to traditional gyms, HipTrain is your go-to solution for effective home workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Updated January 2026