Best Yoga Mat Workouts for Beginners at Home

Yoga is a fantastic way for beginners to improve flexibility, strength, and mental clarity, all from the comfort of your own home. With the right yoga mat workouts, you can reap the numerous benefits of yoga without needing to step into a gym. Here are the Best Yoga Mat Workouts for Beginners that you can easily incorporate into your routine. Updated December 2025.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Calories Burned: 30-50
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Stand tall at the front of your mat, inhale and reach your arms overhead.
• Exhale, fold forward into a forward bend.
• Inhale, step back into a plank position.
• Exhale, lower down into a push-up.
• Inhale, lift your chest into Cobra pose.
• Exhale, push back into Downward Facing Dog.
• Repeat for 5-10 rounds.

2. Warrior Series (Virabhadrasana)

Duration: 10 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Start in a standing position.
• Step one foot back and bend the front knee into Warrior I.
• Open to Warrior II by extending your arms out to the sides.
• Transition into Warrior III by balancing on one leg and extending the other leg back.
• Hold each pose for 5 breaths and switch sides.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Start on all fours with your wrists under your shoulders and knees under your hips.
• Inhale, arch your back (Cow), and look up.
• Exhale, round your spine (Cat), and tuck your chin.
• Repeat for 1-2 minutes.

4. Child’s Pose (Balasana)

Duration: 5 minutes
Calories Burned: 10-20
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Relax your forehead on the mat.
• Hold for 5-10 breaths, focusing on deep breathing.

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Calories Burned: 30-40
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Lie on your back with knees bent and feet flat on the mat.
• Press through your feet to lift your hips towards the ceiling.
• Hold for 5 breaths, then lower back down.

6. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 5 minutes
Calories Burned: 30-50
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• From all fours, tuck your toes and lift your hips up and back.
• Keep your hands shoulder-width apart and feet hip-width apart.
• Hold for 5-10 breaths, pedaling your feet for added stretch.

7. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Sit with your legs extended in front of you.
• Inhale, lengthen your spine, and exhale, fold forward reaching for your feet.
• Hold for 5-10 breaths.

8. Corpse Pose (Savasana)

Duration: 5-10 minutes
Calories Burned: 5-10
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Lie flat on your back with arms at your sides.
• Close your eyes and focus on your breath.
• Stay in this pose for 5-10 minutes for complete relaxation.

9. Standing Forward Bend (Uttanasana)

Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Stand tall, inhale and reach your arms overhead.
• Exhale, hinge at your hips and fold forward.
• Hold for 5 breaths, then slowly roll up.

10. Happy Baby Pose (Ananda Balasana)

Duration: 5 minutes
Calories Burned: 10-20
Equipment Needed: Yoga mat
Difficulty Level: Easy

Instructions:

• Lie on your back and bring your knees towards your chest.
• Grab the outside of your feet and gently pull down.
• Hold for 5-10 breaths.

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By incorporating these beginner-friendly yoga mat workouts into your home routine, you can enjoy the numerous benefits of yoga, including improved flexibility, stress relief, and enhanced strength.

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