Best Yoga Mat Workouts for At-Home Practice 2026

Updated January 2026

At-home yoga practice has become increasingly popular, providing a perfect blend of flexibility, strength, and relaxation. With the right yoga mat workouts, you can enhance your fitness routine without leaving your home. Here are the best yoga mat workouts for 2026 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
• Description: A series of 12 postures performed in a flow to warm up the body.

| Step | Duration | |-----------------------|-----------| | Mountain Pose | 30 seconds| | Forward Bend | 30 seconds| | Plank Pose | 30 seconds| | Cobra Pose | 30 seconds| | Downward Dog | 30 seconds| | Repeat sequence 3x | 10 minutes|

2. Warrior Sequence

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 80-100
• Equipment Needed: Yoga mat
• Description: Strengthens lower body while improving balance.

| Pose | Duration | |-----------------------|-----------| | Warrior I | 1 minute | | Warrior II | 1 minute | | Reverse Warrior | 1 minute | | Transition to Downward Dog | 1 minute | | Repeat sequence 2x | 15 minutes|

3. Yin Yoga for Flexibility

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: 100-150
• Equipment Needed: Yoga mat, blocks (optional)
• Description: Focuses on deep stretching and relaxation.

| Pose | Duration | |-----------------------|-----------| | Butterfly Pose | 5 minutes | | Dragon Pose | 5 minutes | | Sphinx Pose | 5 minutes | | Supported Bridge | 5 minutes | | Child’s Pose | 5 minutes | | Repeat sequence 2x | 30 minutes|

4. Vinyasa Flow

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 120-150
• Equipment Needed: Yoga mat
• Description: A dynamic flow linking breath with movement.

| Sequence | Duration | |-----------------------|-----------| | Downward Dog | 1 minute | | Plank Pose | 1 minute | | Chaturanga | 1 minute | | Upward Facing Dog | 1 minute | | Repeat sequence 4x | 20 minutes|

5. Restorative Yoga

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: 50-100
• Equipment Needed: Yoga mat, blankets, bolster
• Description: Gentle poses held for extended periods to promote relaxation.

| Pose | Duration | |-----------------------|-----------| | Supported Child’s Pose| 5 minutes | | Legs-Up-the-Wall | 5 minutes | | Supported Seated Forward Bend | 5 minutes | | Reclining Bound Angle | 5 minutes | | Corpse Pose | 10 minutes | | Repeat sequence 1x | 30 minutes|

6. Core Strengthening Yoga

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: 100-120
• Equipment Needed: Yoga mat
• Description: Focuses on building core strength through various poses.

| Pose | Duration | |-----------------------|-----------| | Boat Pose | 1 minute | | Plank Pose | 1 minute | | Side Plank | 1 minute | | Bridge Pose | 1 minute | | Repeat sequence 3x | 25 minutes|

7. Chair Yoga

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: 50-70
• Equipment Needed: Chair, yoga mat
• Description: Perfect for those with limited mobility, focusing on seated poses.

| Pose | Duration | |-----------------------|-----------| | Seated Forward Bend | 1 minute | | Seated Twist | 1 minute | | Seated Side Stretch | 1 minute | | Cat-Cow Stretch | 1 minute | | Repeat sequence 2x | 15 minutes|

8. Power Yoga

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: 150-200
• Equipment Needed: Yoga mat
• Description: A vigorous style that builds strength and stamina.

| Sequence | Duration | |-----------------------|-----------| | Sun Salutations | 5 minutes | | High Lunge | 1 minute | | Warrior III | 1 minute | | Crow Pose | 1 minute | | Repeat sequence 3x | 30 minutes|

9. Yoga for Stress Relief

• Duration: 20 minutes
• Difficulty Level: All levels
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Description: Focuses on calming the mind and body through gentle stretches.

| Pose | Duration | |-----------------------|-----------| | Cat-Cow Stretch | 2 minutes | | Forward Bend | 2 minutes | | Seated Meditation | 10 minutes| | Corpse Pose | 6 minutes | | Repeat as needed | 20 minutes|

10. Balance and Stability

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: 70-90
• Equipment Needed: Yoga mat
• Description: Enhances balance through targeted poses.

| Pose | Duration | |-----------------------|-----------| | Tree Pose | 1 minute | | Eagle Pose | 1 minute | | Warrior III | 1 minute | | Repeat sequence 2x | 15 minutes|

Conclusion

Incorporating these yoga mat workouts into your home fitness routine can improve flexibility, strength, and relaxation. For personalized guidance and support, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you maximize your yoga practice from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.