Best Yoga Mat Workouts for Beginners to Try at Home 2025

Updated January 2026

Yoga is a fantastic way to improve flexibility, strength, and mindfulness, and it can be easily practiced at home with just a yoga mat. If you’re new to yoga and looking for beginner-friendly workouts, this list will guide you through the best yoga mat workouts to try in 2025. These routines are designed to help you ease into yoga while reaping the numerous benefits it offers.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 50-70
Equipment Needed: Yoga mat

Description: A sequence of 12 poses that warms up the body and improves circulation.

| Pose | Duration | |------------------|-----------| | Mountain Pose | 30 seconds| | Forward Bend | 30 seconds| | Plank | 30 seconds| | Cobra Pose | 30 seconds| | Downward Dog | 30 seconds| | Repeat | 2-3 sets |

2. Cat-Cow Stretch

Duration: 3-5 minutes
Difficulty Level: Easy
Calories Burned: 30-50
Equipment Needed: Yoga mat

Description: This stretch improves spinal flexibility and relieves tension.

| Position | Duration | |------------------|-----------------| | Cat Pose | 1 minute | | Cow Pose | 1 minute | | Repeat | 5-6 times |

3. Child’s Pose (Balasana)

Duration: 2-3 minutes
Difficulty Level: Easy
Calories Burned: 20-30
Equipment Needed: Yoga mat

Description: A resting pose that stretches the back and calms the mind.

| Position | Duration | |------------------|-----------------| | Child’s Pose | 2-3 minutes |

4. Warrior I (Virabhadrasana I)

Duration: 1-2 minutes per side
Difficulty Level: Easy
Calories Burned: 40-60
Equipment Needed: Yoga mat

Description: This pose builds strength and stability in the legs and core.

| Position | Duration | |------------------|-----------------| | Warrior I | 1-2 minutes each side |

5. Tree Pose (Vrikshasana)

Duration: 1-2 minutes per side
Difficulty Level: Easy
Calories Burned: 30-50
Equipment Needed: Yoga mat

Description: A balancing pose that enhances focus and concentration.

| Position | Duration | |------------------|-----------------| | Tree Pose | 1-2 minutes each side |

6. Seated Forward Bend (Paschimottanasana)

Duration: 3-5 minutes
Difficulty Level: Easy
Calories Burned: 40-60
Equipment Needed: Yoga mat

Description: A great stretch for the hamstrings and lower back.

| Position | Duration | |------------------|-----------------| | Seated Forward Bend | 3-5 minutes |

7. Bridge Pose (Setu Bandhasana)

Duration: 2-3 minutes
Difficulty Level: Easy
Calories Burned: 40-60
Equipment Needed: Yoga mat

Description: Strengthens the back and opens the chest.

| Position | Duration | |------------------|-----------------| | Bridge Pose | 30 seconds hold, 5-6 times |

8. Corpse Pose (Savasana)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 20-30
Equipment Needed: Yoga mat

Description: A restorative pose that promotes relaxation and mindfulness.

| Position | Duration | |------------------|-----------------| | Corpse Pose | 5-10 minutes |

9. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 1-2 minutes
Difficulty Level: Easy
Calories Burned: 40-60
Equipment Needed: Yoga mat

Description: A foundational pose that stretches the entire body.

| Position | Duration | |------------------|-----------------| | Downward Dog | 1-2 minutes |

10. Legs-Up-the-Wall Pose (Viparita Karani)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 20-30
Equipment Needed: Yoga mat

Description: A restorative pose that helps with relaxation and reduces fatigue.

| Position | Duration | |------------------|-----------------| | Legs-Up-the-Wall | 5-10 minutes |

Conclusion

These beginner yoga mat workouts can easily be integrated into your home fitness routine. They're perfect for improving your flexibility and overall well-being. As you progress, consider seeking personalized guidance to enhance your practice.

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HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers who can help you with your yoga practice and ensure you’re performing exercises correctly. Plus, our sessions are HSA/FSA approved, making it easier to invest in your health.