Best Yoga Mat Workouts for Home Practice

Yoga is a fantastic way to improve flexibility, strength, and mental clarity—all from the comfort of your home. With the right yoga mat workouts, you can enhance your home practice and reap the benefits of yoga without needing to step into a gym. Here are the best yoga mat workouts you can do at home, updated December 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 5 minutes
• Sets: 3 rounds
• Difficulty Level: Beginner
• Calories Burned: Approx. 30-50
• Equipment Needed: Yoga mat

Instructions:

1. Stand tall, inhale and reach your arms overhead.
2. Exhale and fold forward into a forward bend.
3. Inhale, step back into a plank, and lower into a push-up.
4. Exhale into Downward Dog, hold for 5 breaths.
5. Return to standing position.

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2. Warrior Sequence (Virabhadrasana)

• Duration: 10 minutes
• Sets: 3 sets (1 minute per pose)
• Difficulty Level: Intermediate
• Calories Burned: Approx. 50-70
• Equipment Needed: Yoga mat

Instructions:

1. Start in Mountain Pose.
2. Step back with your left foot, bend your right knee, and raise your arms to shoulder height.
3. Hold for 1 minute, switch sides.

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3. Tree Pose (Vrksasana)

• Duration: 5 minutes
• Sets: 2 sets (1 minute per side)
• Difficulty Level: Intermediate
• Calories Burned: Approx. 20-30
• Equipment Needed: Yoga mat

Instructions:

1. Stand tall and shift weight to one leg.
2. Place the opposite foot on your inner thigh or calf (avoid the knee).
3. Raise your arms overhead and hold for 1 minute, switch sides.

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4. Plank to Chaturanga

• Duration: 6 minutes
• Sets: 3 sets (30 seconds each)
• Difficulty Level: Advanced
• Calories Burned: Approx. 40-60
• Equipment Needed: Yoga mat

Instructions:

1. Start in a plank position.
2. Lower your body halfway to the ground, elbows close to your sides.
3. Return to plank and hold for 30 seconds.

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5. Seated Forward Bend (Paschimottanasana)

• Duration: 5 minutes
• Sets: 2 sets (1 minute)
• Difficulty Level: Beginner
• Calories Burned: Approx. 20-30
• Equipment Needed: Yoga mat

Instructions:

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

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6. Bridge Pose (Setu Bandhasana)

• Duration: 5 minutes
• Sets: 3 sets (30 seconds each)
• Difficulty Level: Beginner
• Calories Burned: Approx. 25-35
• Equipment Needed: Yoga mat

Instructions:

1. Lie on your back with knees bent and feet flat on the mat.
2. Lift your hips towards the ceiling and hold for 30 seconds.

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7. Cobra Pose (Bhujangasana)

• Duration: 5 minutes
• Sets: 3 sets (30 seconds each)
• Difficulty Level: Intermediate
• Calories Burned: Approx. 20-30
• Equipment Needed: Yoga mat

Instructions:

1. Lie face down, place hands under shoulders.
2. Inhale and lift your chest off the mat, keeping elbows bent.

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8. Child’s Pose (Balasana)

• Duration: 5 minutes
• Sets: 2 sets (1 minute)
• Difficulty Level: All levels
• Calories Burned: Approx. 10-20
• Equipment Needed: Yoga mat

Instructions:

1. Kneel on the mat, sit back on your heels.
2. Reach arms forward and rest your forehead on the mat.

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9. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 5 minutes
• Sets: 2 sets (1 minute per side)
• Difficulty Level: Intermediate
• Calories Burned: Approx. 30-40
• Equipment Needed: Yoga mat

Instructions:

1. Start in Downward Dog, bring one knee forward and place it behind your wrist.
2. Extend the back leg and lower your torso toward the mat.

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10. Savasana (Corpse Pose)

• Duration: 5 minutes
• Sets: 1 set
• Difficulty Level: All levels
• Calories Burned: Approx. 5-10
• Equipment Needed: Yoga mat

Instructions:

1. Lie flat on your back with arms at your sides.
2. Close your eyes and focus on your breathing.

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Incorporating these yoga mat workouts into your home routine can lead to numerous benefits, such as improved flexibility, reduced stress, and enhanced strength. For those who prefer guidance, consider using a personal trainer to help refine your technique and keep you motivated.

At HipTrain, we offer live 1-on-1 video personal training sessions with certified trainers at an affordable price. Plus, our services are HSA/FSA eligible for qualified expenses, making it easier to invest in your health.