Best Yoga Mat Workouts for Beginners in 2025

Updated December 2025

If you're looking to improve your flexibility, strength, and overall fitness, yoga mat workouts are an excellent choice, especially for beginners. In this article, we’ll explore the best yoga mat workouts that are easy to follow and effective for building a solid foundation in your fitness journey. Here are the top 10 beginner yoga routines that you can do right from the comfort of your home.

1. Sun Salutations (Surya Namaskar)

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

Routine:

• Start in Mountain Pose (Tadasana)
• Inhale, raise arms overhead
• Exhale, fold forward into Forward Bend (Uttanasana)
• Step back into Plank, lower into Chaturanga
• Inhale into Upward Dog (Urdhva Mukha Svanasana)
• Exhale into Downward Dog (Adho Mukha Svanasana)
• Step forward, repeat sequence

2. Cat-Cow Stretch

Duration: 3-5 minutes
Calories Burned: 15-20
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Start on hands and knees in Tabletop Position
• Inhale, arch your back (Cow Pose)
• Exhale, round your spine (Cat Pose)
• Repeat for 10-12 reps

3. Child's Pose (Balasana)

Duration: 2-3 minutes
Calories Burned: 10-15
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Kneel on the mat, sit back on your heels
• Extend arms forward, forehead on the mat
• Hold for 1-2 minutes, focusing on breathing

4. Warrior I (Virabhadrasana I)

Duration: 5 minutes
Calories Burned: 40-60
Equipment Needed: Yoga mat
Difficulty Level: Easy to Moderate

Routine:

• Stand tall, step back with one foot
• Bend the front knee, arms overhead
• Hold for 5 breaths, switch sides

5. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 3-5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• From Plank, lift your hips up and back
• Keep your hands shoulder-width apart
• Hold for 5-10 breaths

6. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Calories Burned: 25-35
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Lie on your back, knees bent
• Press feet into the mat, lift hips
• Hold for 5 breaths, lower down

7. Seated Forward Bend (Paschimottanasana)

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

Routine:

• Sit with legs extended
• Inhale, reach arms overhead
• Exhale, fold forward, reaching for feet
• Hold for 5 breaths

8. Reclined Spinal Twist (Supta Matsyendrasana)

Duration: 5 minutes
Calories Burned: 15-25
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Lie on your back, arms out to the sides
• Bring one knee to the opposite side, keep shoulders grounded
• Hold for 5 breaths on each side

9. Corpse Pose (Savasana)

Duration: 5-10 minutes
Calories Burned: 10-15
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Lie flat on your back, arms at your sides
• Focus on your breath, relax for 5-10 minutes

10. Standing Forward Bend (Uttanasana)

Duration: 3-5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat
Difficulty Level: Easy

Routine:

• Stand with feet hip-width apart
• Inhale, raise arms, exhale, fold forward
• Hold for 5 breaths

Conclusion

These beginner yoga mat workouts are perfect for anyone looking to enhance flexibility and strength in a manageable way. Incorporating these routines into your weekly schedule can lead to improved wellness and fitness levels.

For personalized guidance, consider HipTrain's affordable 1-on-1 live personal training, which allows you to work with certified trainers from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart choice for budget-conscious fitness enthusiasts.