Best Yoga Mat Workouts for Full Body Stretching at Home

Updated January 2026

Incorporating yoga mat workouts into your home fitness routine is an excellent way to achieve full body stretching, improve flexibility, and enhance overall wellness. Whether you're a beginner or an experienced yogi, these workouts can be tailored to fit your needs. Here are the Best Yoga Mat Workouts for Full Body Stretching at Home:

1. Downward Dog to Cobra Flow

• Reps/Sets: 5 flows
• Duration: 3 minutes
• Difficulty Level: Beginner
• Calories Burned: ~25
• Equipment Needed: Yoga mat

How to Perform:

1. Start in Downward Dog, pressing your heels towards the floor.
2. Shift forward into Cobra, lifting your chest and looking up.
3. Repeat the flow continuously.

2. Cat-Cow Stretch

• Reps/Sets: 10 reps
• Duration: 2 minutes
• Difficulty Level: Beginner
• Calories Burned: ~15
• Equipment Needed: Yoga mat

How to Perform:

1. Start on all fours, with your wrists under your shoulders.
2. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat).

3. Standing Forward Bend

• Reps/Sets: Hold for 30 seconds, repeat 2 times
• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: ~20
• Equipment Needed: Yoga mat

How to Perform:

1. Stand tall, then bend forward at the hips.
2. Let your head hang and feel the stretch in your hamstrings.

4. Seated Forward Fold

• Reps/Sets: Hold for 30 seconds, repeat 2 times
• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: ~20
• Equipment Needed: Yoga mat

How to Perform:

1. Sit with your legs extended in front of you.
2. Inhale, lengthen your spine, and exhale as you fold forward.

5. Lizard Pose

• Reps/Sets: Hold for 30 seconds on each side
• Duration: 2 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~35
• Equipment Needed: Yoga mat

How to Perform:

1. From Downward Dog, step your right foot to the outside of your right hand.
2. Lower your hips and hold the position, switching sides after 30 seconds.

6. Pigeon Pose

• Reps/Sets: Hold for 30 seconds on each side
• Duration: 2 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~35
• Equipment Needed: Yoga mat

How to Perform:

1. From all fours, bring your right knee forward and extend your left leg back.
2. Lower your torso and hold the stretch, switching sides after 30 seconds.

7. Bridge Pose

• Reps/Sets: 10 reps
• Duration: 3 minutes
• Difficulty Level: Beginner
• Calories Burned: ~30
• Equipment Needed: Yoga mat

How to Perform:

1. Lie on your back, feet flat on the mat, knees bent.
2. Lift your hips towards the ceiling, squeezing your glutes.

8. Supine Spinal Twist

• Reps/Sets: Hold for 30 seconds on each side
• Duration: 2 minutes
• Difficulty Level: Beginner
• Calories Burned: ~15
• Equipment Needed: Yoga mat

How to Perform:

1. Lie on your back and draw your knees to your chest.
2. Drop your knees to one side and extend your arms out, holding the stretch, then switch sides.

9. Child's Pose

• Reps/Sets: Hold for 1 minute
• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: ~10
• Equipment Needed: Yoga mat

How to Perform:

1. Kneel on the mat, sit back on your heels, and stretch your arms forward on the mat.
2. Relax your forehead on the ground.

10. Corpse Pose

• Reps/Sets: Hold for 5 minutes
• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~5
• Equipment Needed: Yoga mat

How to Perform:

1. Lie flat on your back, arms at your sides, and focus on your breathing.
2. Allow your body to relax completely.

Incorporating these yoga mat workouts into your home fitness routine can help you achieve a full body stretch and improve your overall flexibility. If you're looking for personalized guidance, consider trying HipTrain. With live 1-on-1 video personal training, certified trainers, and affordable pricing, HipTrain is the ideal solution for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses.