Best Yoga Mat Workouts for Beginners 2025

Updated December 2025

Starting your fitness journey with yoga can be both rewarding and rejuvenating. Yoga mat workouts are perfect for beginners, offering flexibility, strength, and relaxation. Here’s a list of the best yoga mat workouts for beginners in 2025 that will help you develop a strong foundation in your practice.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 30-50 calories

| Move | Reps | Sets | |--------------------|--------|------| | Mountain Pose | 1 | 1 | | Forward Fold | 1 | 1 | | Downward Dog | 1 | 1 | | Plank | 1 | 1 | | Cobra Pose | 1 | 1 | | Child's Pose | 1 | 1 |

Equipment Needed: Yoga mat
Tip: Focus on your breath and flow smoothly between poses.

2. Warrior Flow

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: 50-70 calories

| Move | Reps | Sets | |--------------------|--------|------| | Warrior I | 5 breaths each side | 2 | | Warrior II | 5 breaths each side | 2 | | Reverse Warrior | 5 breaths each side | 2 | | Side Angle Pose | 5 breaths each side | 2 |

Equipment Needed: Yoga mat
Tip: Maintain strong, steady breathing to enhance focus and stability.

3. Bridge Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 20-30 calories

| Move | Reps | Sets | |--------------------|--------|------| | Bridge Pose | 10 | 3 |

Equipment Needed: Yoga mat
Tip: Squeeze your glutes and engage your core for maximum benefit.

4. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 15-25 calories

| Move | Duration | Sets | |--------------------|----------|------| | Seated Forward Bend | 30 seconds | 3 |

Equipment Needed: Yoga mat
Tip: Keep your back straight while reaching for your toes to avoid strain.

5. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 20-30 calories

| Move | Reps | Sets | |--------------------|--------|------| | Cat Pose | 10 | 2 | | Cow Pose | 10 | 2 |

Equipment Needed: Yoga mat
Tip: Synchronize your movement with your breath for better flow.

6. Child’s Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 10-15 calories

| Move | Duration | Sets | |--------------------|----------|------| | Child’s Pose | 1 minute | 3 |

Equipment Needed: Yoga mat
Tip: Use this pose as a resting position throughout your routine.

7. Cobra Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 20-30 calories

| Move | Reps | Sets | |--------------------|--------|------| | Cobra Pose | 10 | 3 |

Equipment Needed: Yoga mat
Tip: Keep your elbows slightly bent and shoulders away from your ears.

8. Corpse Pose (Savasana)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 5-10 calories

| Move | Duration | Sets | |--------------------|----------|------| | Corpse Pose | 5 minutes | 1 |

Equipment Needed: Yoga mat
Tip: Focus on your breath and allow your body to relax completely.

9. Pigeon Pose

Duration: 5 minutes
Difficulty Level: Moderate
Calories Burned: 25-35 calories

| Move | Duration | Sets | |--------------------|----------|------| | Pigeon Pose | 1 minute each side | 2 |

Equipment Needed: Yoga mat
Tip: Use props like blankets or blocks for support if needed.

10. Side Plank

Duration: 5 minutes
Difficulty Level: Moderate
Calories Burned: 30-40 calories

| Move | Duration | Sets | |--------------------|----------|------| | Side Plank | 20 seconds each side | 3 |

Equipment Needed: Yoga mat
Tip: Keep your body in a straight line to maximize core engagement.

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These yoga mat workouts are perfect for beginners looking to improve flexibility, strength, and mindfulness. For personalized guidance and support, consider trying HipTrain’s live 1-on-1 video personal training sessions. With affordable pricing, flexible scheduling for busy professionals, and HSA/FSA eligibility for eligible expenses, HipTrain is your go-to solution for fitness in 2025.