Best Yoga Mat Workouts for Home Practitioners 2026

Updated January 2026

Practicing yoga at home can be both convenient and rewarding, especially when you have the right mat and workout routine. In this article, we’ll explore the best yoga mat workouts for home practitioners in 2026 that will help you enhance flexibility, strength, and mindfulness. Plus, we’ll show you how to get personalized guidance through affordable 1-on-1 training with HipTrain, making it easier than ever to achieve your fitness goals.

1. Sun Salutations (Surya Namaskar)

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Table: | Sequence | Reps | |----------|------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank Pose | 1 | | Cobra Pose | 1 | | Downward Dog | 1 | | Repeat Sequence | 5 times |

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2. Warrior Flow (Virabhadrasana)

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: 100-120
Equipment Needed: Yoga mat

Workout Table: | Pose | Duration | |------|----------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Reverse Warrior | 30 seconds each side | | Extended Side Angle | 30 seconds each side | | Repeat Flow | 3 times |

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3. Core Strengthening Yoga

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: 150-200
Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | |------|------| | Boat Pose | 3 sets of 30 seconds | | Plank Pose | 3 sets of 30 seconds | | Side Plank | 3 sets of 30 seconds each side | | Bridge Pose | 3 sets of 30 seconds |

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4. Restorative Yoga

Difficulty Level: Beginner
Duration: 30 minutes
Calories Burned: 50-60
Equipment Needed: Yoga mat, bolster or pillow

Workout Table: | Pose | Duration | |------|----------| | Child's Pose | 5 minutes | | Supported Bridge | 5 minutes | | Legs Up the Wall | 10 minutes | | Seated Forward Bend | 5 minutes | | Savasana | 5 minutes |

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5. Balance and Stability Practice

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: 80-100
Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | |------|------| | Tree Pose | 30 seconds each side | | Eagle Pose | 30 seconds each side | | Half-Moon Pose | 30 seconds each side | | Warrior III | 30 seconds each side |

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6. Power Yoga Session

Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: 250-300
Equipment Needed: Yoga mat

Workout Table: | Pose | Duration | |------|----------| | Chaturanga Dandasana | 10 reps | | Upward Facing Dog | 10 reps | | Downward Facing Dog | 10 reps | | High Lunge | 5 breaths each side | | Repeat Sequence | 3 times |

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7. Flexibility and Stretching Routine

Difficulty Level: All Levels
Duration: 20 minutes
Calories Burned: 60-80
Equipment Needed: Yoga mat

Workout Table: | Pose | Duration | |------|----------| | Cat-Cow Stretch | 5 minutes | | Seated Forward Bend | 5 minutes | | Butterfly Stretch | 5 minutes | | Supine Spinal Twist | 5 minutes |

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8. Yoga for Stress Relief

Difficulty Level: Beginner
Duration: 25 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Table: | Pose | Duration | |------|----------| | Deep Breathing | 5 minutes | | Child's Pose | 5 minutes | | Forward Fold | 5 minutes | | Supine Bound Angle Pose | 5 minutes | | Savasana | 5 minutes |

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9. Yoga for Strength

Difficulty Level: Intermediate
Duration: 30 minutes
Calories Burned: 150-200
Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | |------|------| | Chair Pose | 3 sets of 30 seconds | | Plank Pose | 3 sets of 30 seconds | | Warrior I | 3 sets of 30 seconds each side | | Boat Pose | 3 sets of 30 seconds |

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10. Morning Yoga Routine

Difficulty Level: All Levels
Duration: 15 minutes
Calories Burned: 50-60
Equipment Needed: Yoga mat

Workout Table: | Pose | Duration | |------|----------| | Mountain Pose | 1 minute | | Sun Salutation | 5 minutes | | Standing Forward Bend | 1 minute | | Downward Dog | 1 minute | | Savasana | 2 minutes |

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With these yoga mat workouts, you can easily create a balanced routine at home. If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers who can help you achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.