Best Yoga Mat Workouts for At-Home Practice 2025

Updated December 2025

Practicing yoga at home has never been easier or more beneficial. With the right yoga mat workouts, you can enhance flexibility, strengthen your body, and promote mental well-being—all from the comfort of your living room. Here are the Best Yoga Mat Workouts for At-Home Practice in 2025 that cater to various fitness levels and goals.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

Equipment Needed: Yoga mat

Workout Overview: A series of flowing movements that warm up the body and improve flexibility.

| Step | Movement | Reps | |------|------------------|------| | 1 | Mountain Pose | 1 | | 2 | Forward Fold | 1 | | 3 | Plank | 1 | | 4 | Downward Dog | 1 | | 5 | Cobra Pose | 1 | | 6 | Back to Downward Dog | 1 | | 7 | Forward Fold | 1 | | 8 | Mountain Pose | 1 |

2. Warrior Series (Virabhadrasana)

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100

Equipment Needed: Yoga mat

Workout Overview: A powerful series to build strength and stability.

| Pose | Duration | Reps | |-------------|----------|------| | Warrior I | 1 min | 2 | | Warrior II | 1 min | 2 | | Reverse Warrior | 1 min | 2 |

3. Core Strengthening Yoga

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 100-130

Equipment Needed: Yoga mat

Workout Overview: Focus on poses that engage the core for stability and strength.

| Pose | Duration | Reps | |------------------|----------|------| | Boat Pose | 30 sec | 3 | | Plank | 1 min | 3 | | Side Plank | 30 sec each side | 3 |

4. Restorative Yoga

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: 40-60

Equipment Needed: Yoga mat, bolster or pillow

Workout Overview: Gentle stretches and deep breathing to promote relaxation.

| Pose | Duration | Reps | |---------------------|----------|------| | Child's Pose | 5 min | 1 | | Supported Bridge | 5 min | 1 | | Legs-Up-The-Wall | 10 min | 1 |

5. Power Yoga Flow

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 200-300

Equipment Needed: Yoga mat

Workout Overview: A vigorous style combining strength and flexibility.

| Pose | Duration | Reps | |-------------------|----------|------| | High Lunge | 1 min | 2 | | Chaturanga | 1 min | 2 | | Upward-Facing Dog | 1 min | 2 | | Downward-Facing Dog | 1 min | 2 |

6. Yoga for Stress Relief

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

Equipment Needed: Yoga mat

Workout Overview: Gentle poses to alleviate stress and promote mindfulness.

| Pose | Duration | Reps | |-----------------------|----------|------| | Cat-Cow Stretch | 2 min | 3 | | Seated Forward Bend | 3 min | 1 | | Corpse Pose | 5 min | 1 |

7. Balance and Stability Yoga

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100

Equipment Needed: Yoga mat

Workout Overview: Enhance balance with poses focused on stability.

| Pose | Duration | Reps | |-----------------------|----------|------| | Tree Pose | 1 min each side | 2 | | Warrior III | 1 min each side | 2 | | Half Moon Pose | 1 min each side | 2 |

8. Yoga for Flexibility

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: 60-80

Equipment Needed: Yoga mat

Workout Overview: Focus on deep stretching to improve flexibility.

| Pose | Duration | Reps | |-----------------------|----------|------| | Pigeon Pose | 2 min each side | 2 | | Butterfly Stretch | 3 min | 1 | | Lizard Pose | 2 min each side | 2 |

9. Yin Yoga

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 50-70

Equipment Needed: Yoga mat, bolster

Workout Overview: Slow-paced style with long holds to deepen stretches.

| Pose | Duration | Reps | |-----------------------|----------|------| | Butterfly | 3 min | 1 | | Dragon Pose | 3 min each side | 2 | | Sphinx Pose | 3 min | 1 |

10. Yoga Nidra

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Minimal (focus on relaxation)

Equipment Needed: Yoga mat

Workout Overview: A guided meditation practice to achieve deep relaxation.

| Activity | Duration | Reps | |-----------------------|----------|------| | Guided Meditation | 30 min | 1 |

Why Choose HipTrain for Your Yoga Practice?

Incorporating these yoga mat workouts into your routine can offer numerous benefits, but if you're looking for personalized guidance, HipTrain is here to help. With affordable live 1-on-1 video personal training, you can connect with certified trainers who can tailor your yoga practice to your specific needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier on your budget.