Best Yoga Mat Workouts for Beginners to Do at Home 2025

Updated January 2026

If you're looking to start your fitness journey from the comfort of your home, yoga mat workouts are an excellent choice for beginners. They are accessible, require minimal equipment, and can help improve flexibility, strength, and mental clarity. Here's a list of the best yoga mat workouts perfect for beginners in 2025.

1. Sun Salutations (Surya Namaskar)

Description: A series of poses that flow into one another, warming up the body and improving flexibility.

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

| Pose | Duration (seconds) | |---------------------|--------------------| | Mountain Pose | 30 | | Forward Fold | 30 | | Plank | 30 | | Cobra Pose | 30 | | Downward Dog | 30 |

2. Child's Pose (Balasana)

Description: A restorative pose that stretches the back and promotes relaxation.

• Duration: 2-5 minutes
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Description: A gentle flow between two poses that warms the spine and relieves back tension.

• Duration: 2-3 minutes
• Calories Burned: 15-20
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

| Pose | Reps | Sets | |-----------|------|------| | Cat | 5 | 1 | | Cow | 5 | 1 |

4. Warrior I (Virabhadrasana I)

Description: A standing pose that builds strength in the legs and opens the hips.

• Duration: 30 seconds per side
• Calories Burned: 20-30
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | Reps | |--------------|--------------------|------| | Warrior I | 30 | 2 |

5. Bridge Pose (Setu Bandhasana)

Description: A great way to strengthen the back, glutes, and legs while stretching the chest.

• Duration: 30 seconds
• Calories Burned: 15-25
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | Reps | |--------------|--------------------|------| | Bridge | 30 | 3 |

6. Seated Forward Bend (Paschimottanasana)

Description: A calming pose that stretches the spine and hamstrings.

• Duration: 1-2 minutes
• Calories Burned: 15-20
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

7. Cobra Pose (Bhujangasana)

Description: A gentle backbend that opens the chest and strengthens the spine.

• Duration: 30 seconds
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | Reps | |--------------|--------------------|------| | Cobra | 30 | 3 |

8. Corpse Pose (Savasana)

Description: The ultimate relaxation pose that helps integrate the benefits of the practice.

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

9. Legs Up the Wall (Viparita Karani)

Description: A restorative pose that improves circulation and helps relieve anxiety.

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

10. Gentle Twist

Description: A simple twist to relieve tension in the spine and improve digestion.

• Duration: 1-2 minutes per side
• Calories Burned: 10-15
• Difficulty Level: Easy
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | Reps | |--------------|--------------------|------| | Gentle Twist | 60 | 2 |

Conclusion

These yoga mat workouts are perfect for beginners looking to establish a home workout routine. They promote flexibility, strength, and relaxation, making them ideal for overall wellness.

For personalized guidance and a structured plan, consider HipTrain's affordable live 1-on-1 personal training. With certified trainers and flexible scheduling, you can receive tailored workouts that fit your busy lifestyle. Plus, you can use your HSA/FSA for eligible expenses!