Best Yoga Mat Workouts for Flexibility and Strength

Updated December 2025

Yoga mat workouts are an excellent way to enhance flexibility and build strength from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts can be tailored to fit your fitness level and goals. Here’s a list of the best yoga mat workouts that focus on improving flexibility and strength, perfect for your home training routine.

1. Sun Salutations (Surya Namaskar)

Reps: 5 cycles
Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50-70

| Movement | Description | |-------------------------|----------------------------------| | Mountain Pose | Stand tall, feet together. | | Forward Fold | Hinge at the hips, reach down. | | Plank | Step back into a plank position. | | Cobra | Lower to the floor, lift chest. | | Downward Dog | Tuck toes, lift hips up. |

2. Warrior Series (Virabhadrasana)

Reps: 3 sets of 5 breaths per pose
Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 60-80

| Pose | Description | |-------------------------|----------------------------------| | Warrior I | Step forward, arms overhead. | | Warrior II | Open hips, arms parallel. | | Reverse Warrior | Reach backward with one arm. |

3. Bridge Pose (Setu Bandhasana)

Reps: 10-15 repetitions
Sets: 3
Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30-50

| Movement | Description | |-------------------------|----------------------------------| | Lie on back | Feet flat, knees bent. | | Lift hips | Squeeze glutes, hold for 5 breaths. |

4. Pigeon Pose (Eka Pada Rajakapotasana)

Reps: Hold for 30 seconds each side
Sets: 2
Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 20-30

| Movement | Description | |-------------------------|----------------------------------| | Front leg bent | Extend the back leg behind you. | | Lean forward | Breathe deeply into the stretch. |

5. Downward Dog to Plank Flow

Reps: 10 repetitions
Sets: 3
Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 50-70

| Movement | Description | |-------------------------|----------------------------------| | Start in Downward Dog | Push through palms, hips up. | | Transition to Plank | Shift forward, body straight. | | Return to Downward Dog | Repeat the flow. |

6. Seated Forward Bend (Paschimottanasana)

Reps: Hold for 1 minute
Sets: 2
Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 20-30

| Movement | Description | |-------------------------|----------------------------------| | Sit with legs extended | Inhale, lengthen spine. | | Exhale, reach forward | Hold the feet or shins. |

7. Side Plank (Vasisthasana)

Reps: Hold for 30 seconds each side
Sets: 2
Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 30-40

| Movement | Description | |-------------------------|----------------------------------| | Start in plank | Shift weight to one hand. | | Stack feet | Raise the opposite arm. |

8. Child’s Pose (Balasana)

Reps: Hold for 1-2 minutes
Sets: 1
Duration: 2 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 10-15

| Movement | Description | |-------------------------|----------------------------------| | Kneel and sit back | Stretch arms forward. |

9. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Reps: 10 cycles
Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 20-30

| Movement | Description | |-------------------------|----------------------------------| | On all fours | Inhale arch back, exhale round. |

10. Leg Raises

Reps: 10-15 repetitions
Sets: 3
Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 30-50

| Movement | Description | |-------------------------|----------------------------------| | Lie on back | Lift legs to 90 degrees. | | Lower slowly | Control the descent. |

Incorporating these yoga mat workouts into your home training routine can significantly enhance your flexibility and strength. For those looking for personalized guidance, consider HipTrain’s affordable 1-on-1 live personal training sessions. With certified trainers available, you can schedule sessions flexibly to fit your busy lifestyle. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an excellent investment in your health.