Best Yoga Mat Workouts for All Levels to Do at Home

Yoga mat workouts are a fantastic way to enhance flexibility, build strength, and improve overall wellness from the comfort of your home. Whether you’re a beginner or an experienced yogi, there’s something for everyone. Here are the Best Yoga Mat Workouts for All Levels to do at home, updated December 2025.

1. Sun Salutations (Surya Namaskar)

• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: 3 rounds of 5 sun salutations

Instructions:

1. Start in Mountain Pose (Tadasana).
2. Inhale, raise arms overhead.
3. Exhale, fold forward into Forward Bend (Uttanasana).
4. Inhale, step back to Plank Pose.
5. Exhale, lower into Chaturanga.
6. Inhale, upward-facing dog.
7. Exhale, downward-facing dog.
8. Repeat.

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2. Warrior Series (Virabhadrasana I, II, III)

• Difficulty Level: Intermediate
• Duration: 10 minutes
• Calories Burned: ~80 calories
• Equipment Needed: Yoga mat
• Sets: Hold each pose for 30 seconds, repeat 2 times.

Instructions:

1. From Downward Dog, step right foot forward into Warrior I.
2. Transition to Warrior II by opening your hips and shoulders.
3. Shift into Warrior III, balancing on one leg.

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3. Bridge Pose (Setu Bandhasana)

• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~40 calories
• Equipment Needed: Yoga mat
• Sets: 3 sets of 30-second holds.

Instructions:

1. Lie on your back with knees bent and feet hip-width apart.
2. Press into your feet and lift your hips.
3. Hold for 30 seconds, lower, and repeat.

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4. Plank to Downward Dog Flow

• Difficulty Level: Intermediate
• Duration: 7 minutes
• Calories Burned: ~60 calories
• Equipment Needed: Yoga mat
• Sets: 5 flows.

Instructions:

1. Start in Plank Pose.
2. Shift back into Downward Dog.
3. Return to Plank.
4. Repeat for 5 cycles.

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5. Seated Forward Bend (Paschimottanasana)

• Difficulty Level: Beginner
• Duration: 5 minutes
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: 2 sets of 1-minute holds.

Instructions:

1. Sit with legs extended.
2. Inhale, lengthen spine.
3. Exhale, fold forward, reaching for feet.

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6. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Difficulty Level: All Levels
• Duration: 3 minutes
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat
• Sets: 10 cycles.

Instructions:

1. Start on all fours.
2. Inhale, arch your back for Cow Pose.
3. Exhale, round your spine for Cat Pose.
4. Repeat for 10 cycles.

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7. Tree Pose (Vrksasana)

• Difficulty Level: Intermediate
• Duration: 5 minutes
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 30 seconds on each leg, repeat twice.

Instructions:

1. Stand tall and shift weight to one leg.
2. Place the opposite foot on the inner thigh or calf.
3. Raise arms overhead and hold.

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8. Child’s Pose (Balasana)

• Difficulty Level: All Levels
• Duration: 5 minutes
• Calories Burned: ~20 calories
• Equipment Needed: Yoga mat
• Sets: 2 sets of 1-minute holds.

Instructions:

1. Kneel on the mat, sit back on your heels.
2. Extend arms forward and lower your torso.
3. Breathe deeply and relax.

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9. Downward Facing Dog (Adho Mukha Svanasana)

• Difficulty Level: All Levels
• Duration: 5 minutes
• Calories Burned: ~50 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 1 minute, repeat 3 times.

Instructions:

1. From all fours, lift your hips and straighten your legs.
2. Press heels towards the mat and relax your head.

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10. Legs-Up-The-Wall Pose (Viparita Karani)

• Difficulty Level: All Levels
• Duration: 10 minutes
• Calories Burned: ~30 calories
• Equipment Needed: Yoga mat
• Sets: Hold for 5 minutes, repeat once.

Instructions:

1. Sit next to a wall and lie back, swinging your legs up.
2. Relax your arms by your sides and breathe deeply.

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These yoga mat workouts are designed to cater to all levels and can be easily integrated into your home workout routine. For personalized guidance and to enhance your practice, consider scheduling a session with a certified personal trainer through HipTrain. With affordable live 1-on-1 training sessions, you can get the most out of your home workouts while having the flexibility to fit your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.