Best Yoga Mat Workouts for Home Beginners 2025

Updated January 2026

Starting a new fitness journey can be both exciting and daunting, especially for beginners. Yoga mat workouts are a fantastic way to ease into fitness from the comfort of your home. They require minimal equipment and can be tailored to fit any skill level. Here, we've curated the best yoga mat workouts for beginners in 2025, ensuring you have everything you need to get started.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: 50-100
Equipment Needed: Yoga mat

Workout Table:

| Step | Reps | |------------------------|-------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank Pose | 1 | | Cobra Pose | 1 | | Downward Dog | 1 |

Description: This flowing sequence warms up the body, improves flexibility, and builds strength.

2. Cat-Cow Stretch

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

Workout Table:

| Pose | Duration | |---------------|----------| | Cat Pose | 30 seconds | | Cow Pose | 30 seconds |

Description: This gentle stretch helps to increase spinal flexibility and relieve tension.

3. Bridge Pose

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

Workout Table:

| Set | Reps | |--------------|-------| | Bridge Pose | 3 sets of 10 |

Description: Strengthens the back, glutes, and hamstrings while opening the chest.

4. Warrior I Pose (Virabhadrasana I)

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

Workout Table:

| Set | Duration | |--------------|----------| | Warrior I | 30 seconds each side |

Description: This pose builds focus, strength, and stability.

5. Child’s Pose

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

Workout Table:

| Set | Duration | |--------------|----------| | Child’s Pose | 1 minute |

Description: A restorative pose that helps relax the body and mind.

6. Seated Forward Bend (Paschimottanasana)

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

Workout Table:

| Set | Duration | |--------------|----------| | Seated Forward Bend | 1 minute |

Description: Stretches the spine and hamstrings, promoting relaxation.

7. Standing Forward Bend (Uttanasana)

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

Workout Table:

| Set | Duration | |--------------|----------| | Standing Forward Bend | 1 minute |

Description: A great way to stretch the back and legs, improving circulation.

8. Corpse Pose (Savasana)

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

Workout Table:

| Set | Duration | |--------------|----------| | Corpse Pose | 5 minutes |

Description: A final relaxation pose to integrate the benefits of your practice.

9. Pigeon Pose (Eka Pada Rajakapotasana)

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

Workout Table:

| Set | Duration | |--------------|----------| | Pigeon Pose | 30 seconds each side |

Description: Opens the hips and stretches the glutes and thighs.

10. Side Plank (Vasisthasana)

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

Workout Table:

| Set | Reps | |--------------|-------| | Side Plank | 3 sets of 15 seconds each side |

Description: Strengthens the arms, core, and improves balance.

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These yoga mat workouts are perfect for beginners looking to develop strength, flexibility, and mindfulness at home. With the added benefit of live 1-on-1 personal training, HipTrain helps you stay accountable and motivated. Our certified trainers are ready to guide you through your fitness journey with affordable pricing and flexible scheduling, making it easy to fit workouts into your busy life. Plus, our services are HSA/FSA approved for eligible expenses!