Best Yoga Mat Workouts for Beginners

Are you ready to embark on your fitness journey but unsure where to start? Yoga mat workouts are an excellent choice for beginners, offering a blend of physical, mental, and emotional benefits. Updated December 2025, we've compiled the best yoga mat workouts that are perfect for those just starting out. These workouts are designed to improve flexibility, strength, and balance, all from the comfort of your home.

1. Sun Salutation (Surya Namaskar)

• Duration: 5-10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 30-50
• Description: A sequence of 12 postures that warms up the body and prepares you for deeper stretches.

| Pose | Reps | Sets | |------------------|----------|----------| | Mountain Pose | 1 | 1 | | Forward Fold | 1 | 1 | | Plank | 1 | 1 | | Cobra Pose | 1 | 1 | | Downward Dog | 1 | 1 |

2. Child’s Pose (Balasana)

• Duration: 2-5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 10-15
• Description: A restorative pose that stretches the back and calms the mind.

3. Warrior I (Virabhadrasana I)

• Duration: 1 minute per side
• Equipment Needed: Yoga mat
• Difficulty Level: Easy to Moderate
• Calories Burned: 20-30
• Description: Strengthens the legs and opens the hips and chest.

| Pose | Reps | Sets | |-------------------|----------|----------| | Warrior I (Right) | 1 | 1 | | Warrior I (Left) | 1 | 1 |

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Duration: 3-5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20
• Description: Enhances spinal flexibility and relieves tension in the back.

| Pose | Reps | Sets | |------------------|----------|----------| | Cat Pose | 10 | 1 | | Cow Pose | 10 | 1 |

5. Downward-Facing Dog (Adho Mukha Svanasana)

• Duration: 2-3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-30
• Description: A full-body stretch that strengthens the arms and legs.

6. Seated Forward Bend (Paschimottanasana)

• Duration: 3-5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-25
• Description: Stretches the spine and hamstrings while calming the mind.

7. Tree Pose (Vrksasana)

• Duration: 1 minute per side
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-30
• Description: Improves balance and strengthens the legs.

| Pose | Reps | Sets | |------------------|----------|----------| | Tree Pose (Right) | 1 | 1 | | Tree Pose (Left) | 1 | 1 |

8. Bridge Pose (Setu Bandhasana)

• Duration: 3-5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-25
• Description: Strengthens the back, glutes, and hamstrings while opening the chest.

9. Corpse Pose (Savasana)

• Duration: 5-10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 5-10
• Description: A relaxation pose to integrate the benefits of your practice.

10. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 1-2 minutes per side
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-30
• Description: Opens the hips and stretches the thighs.

Conclusion

These beginner-friendly yoga mat workouts are perfect for starting your journey towards flexibility, strength, and relaxation. Remember, consistency is key! If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that tailor workouts to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible for everyone.