Best Yoga Mat Workouts for Home Exercise in 2026

Updated January 2026

Yoga mat workouts are an excellent way to enhance your flexibility, strength, and overall well-being from the comfort of your home. Whether you’re a beginner or a seasoned yogi, incorporating these workouts into your routine can help you achieve your fitness goals. Here are the Best Yoga Mat Workouts for Home Exercise in 2026 that you can easily follow.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~50 per session
Equipment Needed: Yoga mat

Routine:

• Perform 5 rounds of Sun Salutations.
• Each round includes the following poses:
  • Mountain Pose (Tadasana)
  • Forward Bend (Uttanasana)
  • Plank Pose
  • Cobra Pose (Bhujangasana)
  • Downward Dog (Adho Mukha Svanasana)

2. Warrior Flow

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~100 per session
Equipment Needed: Yoga mat

Routine:

• Perform each pose for 30 seconds, transitioning smoothly between them:
  • Warrior I (Virabhadrasana I)
  • Warrior II (Virabhadrasana II)
  • Reverse Warrior (Viparita Virabhadrasana)
  • Side Angle Pose (Utthita Parsvakonasana)

Sets: 3 rounds

3. Balance and Strength Sequence

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~150 per session
Equipment Needed: Yoga mat

Routine:

• Hold each pose for 1 minute:
  • Tree Pose (Vrksasana)
  • Eagle Pose (Garudasana)
  • Warrior III (Virabhadrasana III)
  • Half Moon Pose (Ardha Chandrasana)

Sets: 2 rounds

4. Core Strengthening Yoga

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~120 per session
Equipment Needed: Yoga mat

Routine:

• Perform each pose for 30 seconds:
  • Boat Pose (Navasana)
  • Plank Pose
  • Side Plank Pose (Vasisthasana)
  • Bridge Pose (Setu Bandhasana)

Sets: 3 rounds

5. Flexibility and Stretch Routine

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: ~80 per session
Equipment Needed: Yoga mat

Routine:

• Hold each stretch for 1 minute:
  • Seated Forward Bend (Paschimottanasana)
  • Pigeon Pose (Eka Pada Rajakapotasana)
  • Butterfly Stretch (Baddha Konasana)
  • Cat-Cow Stretch (Marjaryasana-Bitilasana)

Sets: 2 rounds

6. Restorative Yoga Sequence

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: ~60 per session
Equipment Needed: Yoga mat, bolster (optional)

Routine:

• Hold each restorative pose for 5 minutes:
  • Child's Pose (Balasana)
  • Supported Bridge Pose
  • Legs-Up-the-Wall Pose (Viparita Karani)
  • Savasana (Corpse Pose)

7. Power Yoga Session

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~300 per session
Equipment Needed: Yoga mat

Routine:

• Perform each pose for 1 minute:
  • Chaturanga Dandasana
  • Upward Facing Dog (Urdhva Mukha Svanasana)
  • Warrior I, II, and III
  • Crow Pose (Bakasana)

Sets: 3 rounds

8. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~70 per session
Equipment Needed: Yoga mat

Routine:

• Hold each pose for 1 minute:
  • Seated Forward Bend
  • Cat-Cow Stretch
  • Child's Pose
  • Savasana

Sets: 2 rounds

9. Morning Yoga Energizer

Duration: 15 minutes
Difficulty Level: All levels
Calories Burned: ~90 per session
Equipment Needed: Yoga mat

Routine:

• Cycle through the following poses:
  • Cat-Cow (1 minute)
  • Sun Salutations (5 rounds)
  • Standing Forward Bend (1 minute)
  • Gentle Twist (1 minute each side)

10. Evening Wind Down Yoga

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: ~80 per session
Equipment Needed: Yoga mat

Routine:

• Hold each pose for 2 minutes:
  • Seated Forward Bend
  • Supine Spinal Twist
  • Savasana

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Incorporating these yoga mat workouts into your home exercise routine can greatly improve your flexibility and overall fitness. For more personalized guidance, consider trying HipTrain. We offer live 1-on-1 video personal training with certified trainers at affordable prices, making it easier for you to stay on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!