Best Yoga Mat Workouts for Beginners at Home 2025

Updated December 2025

Starting a yoga practice can be an excellent way to enhance flexibility, balance, and overall well-being. For beginners, having the right yoga mat workouts can make all the difference in creating a fulfilling at-home routine. Here are the best yoga mat workouts tailored for beginners that you can easily incorporate into your daily life.

1. Downward Dog

• Duration: Hold for 30 seconds to 1 minute
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 30-50
• Difficulty Level: Easy

Benefits:

This foundational pose stretches the entire body, promoting flexibility and strength.

2. Cat-Cow Stretch

• Duration: 1-2 minutes
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 20-30
• Difficulty Level: Easy

Benefits:

This dynamic movement warms up the spine and helps relieve tension in the back.

3. Child’s Pose

• Duration: Hold for 1-3 minutes
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 10-20
• Difficulty Level: Easy

Benefits:

A great resting pose that helps to calm the mind and stretch the hips.

4. Warrior I

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 40-60
• Difficulty Level: Moderate

Benefits:

Builds strength in the legs and improves focus and balance.

5. Warrior II

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 40-60
• Difficulty Level: Moderate

Benefits:

Enhances stamina and concentration while opening the hips and chest.

6. Bridge Pose

• Duration: Hold for 30 seconds to 1 minute
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 30-50
• Difficulty Level: Easy to Moderate

Benefits:

Strengthens the back, glutes, and legs while stretching the chest.

7. Seated Forward Bend

• Duration: Hold for 30 seconds to 1 minute
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 20-30
• Difficulty Level: Easy

Benefits:

Stretches the spine and hamstrings, promoting relaxation.

8. Corpse Pose

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

Benefits:

A restorative pose that encourages deep relaxation and mindfulness.

9. Triangle Pose

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 30-50
• Difficulty Level: Moderate

Benefits:

Improves flexibility in the legs and stretches the sides of the body.

10. Easy Pose

• Duration: Hold for 1-3 minutes
• Equipment Needed: Yoga mat
• Calories Burned: Approximately 10-15
• Difficulty Level: Easy

Benefits:

Promotes calmness and is a great pose for meditation.

Summary of Yoga Mat Workouts for Beginners

| Workout | Duration | Equipment Needed | Calories Burned | Difficulty Level | |----------------------|------------------------|------------------|------------------|------------------| | Downward Dog | 30 seconds - 1 minute | Yoga mat | 30-50 | Easy | | Cat-Cow Stretch | 1-2 minutes | Yoga mat | 20-30 | Easy | | Child's Pose | 1-3 minutes | Yoga mat | 10-20 | Easy | | Warrior I | 30 seconds each side | Yoga mat | 40-60 | Moderate | | Warrior II | 30 seconds each side | Yoga mat | 40-60 | Moderate | | Bridge Pose | 30 seconds - 1 minute | Yoga mat | 30-50 | Easy to Moderate | | Seated Forward Bend | 30 seconds - 1 minute | Yoga mat | 20-30 | Easy | | Corpse Pose | 5-10 minutes | Yoga mat | 10-20 | Easy | | Triangle Pose | 30 seconds each side | Yoga mat | 30-50 | Moderate | | Easy Pose | 1-3 minutes | Yoga mat | 10-15 | Easy |

Starting your yoga journey at home can be easy and affordable, especially with the option of live 1-on-1 personal training from certified trainers at HipTrain. Our sessions are HSA/FSA approved and can be scheduled flexibly to fit your busy lifestyle.