Best Yoga Mat Workouts for Flexibility 2025

Updated January 2026

Yoga mat workouts are a fantastic way to improve flexibility while also incorporating strength training and calming exercises into your routine. In this guide, we’ll explore the best yoga mat workouts that can be easily done at home, perfect for busy professionals looking to enhance their flexibility without breaking the bank.

1. Downward Dog to Cobra Flow

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50

| Exercise | Reps | Sets | |-------------------------|------|------| | Downward Dog | 5 | 1 | | Cobra Pose | 5 | 1 |

Equipment Needed: Yoga mat
Tip: Focus on your breath as you transition between poses to enhance relaxation.

2. Seated Forward Bend

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30

| Exercise | Duration | |-------------------------|----------| | Seated Forward Bend | 5 minutes|

Equipment Needed: Yoga mat
Tip: Hold the pose for 30 seconds, then release and repeat.

3. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 25

| Exercise | Reps | Sets | |-------------------------|------|------| | Cat Pose | 10 | 1 | | Cow Pose | 10 | 1 |

Equipment Needed: Yoga mat
Tip: Coordinate your breath with your movements for maximum effect.

4. Lizard Pose

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 40

| Exercise | Duration | |-------------------------|----------| | Lizard Pose (each side) | 5 minutes|

Equipment Needed: Yoga mat
Tip: Try to lower your back knee to the mat for a deeper stretch.

5. Pigeon Pose

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 40

| Exercise | Duration | |-------------------------|----------| | Pigeon Pose (each side) | 5 minutes|

Equipment Needed: Yoga mat
Tip: Keep your hips square to the ground for better alignment.

6. Bridge Pose

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 35

| Exercise | Reps | Sets | |-------------------------|------|------| | Bridge Pose | 10 | 2 |

Equipment Needed: Yoga mat
Tip: Squeeze your glutes at the top of the pose for added strength.

7. Warrior II to Extended Side Angle

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 50

| Exercise | Reps | Sets | |-------------------------|------|------| | Warrior II | 5 | 1 | | Extended Side Angle | 5 | 1 |

Equipment Needed: Yoga mat
Tip: Maintain a strong core throughout the movement.

8. Standing Forward Fold

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 25

| Exercise | Duration | |-------------------------|----------| | Standing Forward Fold | 5 minutes|

Equipment Needed: Yoga mat
Tip: Bend your knees slightly if you feel strain in your hamstrings.

9. Child’s Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 20

| Exercise | Duration | |-------------------------|----------| | Child’s Pose | 5 minutes|

Equipment Needed: Yoga mat
Tip: Use this pose as a resting position between more challenging stretches.

10. Reclined Spinal Twist

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30

| Exercise | Duration | |-------------------------|----------| | Reclined Spinal Twist | 5 minutes|

Equipment Needed: Yoga mat
Tip: Keep your shoulders flat on the mat as you twist.

Conclusion

Incorporating these yoga mat workouts into your weekly routine can significantly improve your flexibility while providing a calming and restorative experience. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training, perfect for busy individuals who want to enhance their fitness journey from home. Plus, our services are HSA/FSA approved for eligible expenses!