Best Yoga Mat Workouts for Home Yogis 2025

Updated January 2026

Yoga is a fantastic way to enhance flexibility, build strength, and improve mental clarity—all from the comfort of your home. With the right yoga mat workouts, you can easily transform your living space into a serene studio. Here are the best yoga mat workouts for home yogis in 2025, suitable for everyone from beginners to advanced practitioners.

1. Sun Salutations (Surya Namaskar)

• Difficulty Level: Beginner
• Duration: 5-10 minutes
• Calories Burned: 50-100
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |----------------|------|-------------------| | Mountain Pose | 1 | 30 seconds | | Forward Fold | 1 | 30 seconds | | Plank | 1 | 30 seconds | | Cobra | 1 | 30 seconds | | Downward Dog | 1 | 30 seconds | | Repeat | 3 | |

2. Warrior Series (Virabhadrasana)

• Difficulty Level: Intermediate
• Duration: 15 minutes
• Calories Burned: 100-150
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |----------------------|------|-------------------| | Warrior I | 3 | 30 seconds each | | Warrior II | 3 | 30 seconds each | | Warrior III | 3 | 30 seconds each |

3. Power Yoga Flow

• Difficulty Level: Advanced
• Duration: 30 minutes
• Calories Burned: 300-400
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |----------------|------|-------------------| | Plank | 1 | 1 minute | | Chaturanga | 5 | | | Upward Dog | 1 | 30 seconds | | Downward Dog | 1 | 1 minute | | Repeat Flow | 5 | |

4. Balance Poses

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

Workout Table: | Pose | Reps | Duration per Pose | |-------------------|------|-------------------| | Tree Pose | 3 | 30 seconds each | | Eagle Pose | 3 | 30 seconds each | | Half Moon Pose | 3 | 30 seconds each |

5. Restorative Yoga

• Difficulty Level: Beginner
• Duration: 20 minutes
• Calories Burned: 30-50
• Equipment Needed: Yoga mat, bolster or pillow

Workout Table: | Pose | Reps | Duration per Pose | |-------------------|------|-------------------| | Child's Pose | 1 | 5 minutes | | Supported Bridge | 1 | 5 minutes | | Savasana | 1 | 10 minutes |

6. Core Strengthening Yoga

• Difficulty Level: Intermediate
• Duration: 15 minutes
• Calories Burned: 100-150
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |-------------------|------|-------------------| | Boat Pose | 3 | 30 seconds each | | Plank Variations | 3 | 30 seconds each | | Side Plank | 3 | 30 seconds each |

7. Flexibility Focused Yoga

• Difficulty Level: Beginner to Advanced
• Duration: 20 minutes
• Calories Burned: 50-100
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |---------------------|------|-------------------| | Seated Forward Bend | 1 | 1 minute | | Pigeon Pose | 2 | 1 minute each | | Butterfly Stretch | 1 | 2 minutes |

8. Yoga for Stress Relief

• Difficulty Level: All levels
• Duration: 15 minutes
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |---------------------|------|-------------------| | Cat-Cow Stretch | 5 | 30 seconds | | Legs-Up-the-Wall | 1 | 5 minutes | | Savasana | 1 | 10 minutes |

9. Morning Yoga Routine

• Difficulty Level: All levels
• Duration: 15 minutes
• Calories Burned: 50-100
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |---------------------|------|-------------------| | Sun Salutations | 3 | 3 minutes | | Standing Forward Bend| 1 | 1 minute | | Seated Twist | 1 | 1 minute each side|

10. Evening Wind Down Yoga

• Difficulty Level: All levels
• Duration: 20 minutes
• Calories Burned: 30-50
• Equipment Needed: Yoga mat

Workout Table: | Pose | Reps | Duration per Pose | |---------------------|------|-------------------| | Child's Pose | 1 | 3 minutes | | Supine Spinal Twist | 2 | 1 minute each side| | Savasana | 1 | 10 minutes |

Conclusion

With these yoga mat workouts, you can enhance your practice and find peace in your home environment. Whether you're a beginner or an advanced yogi, there's something here for everyone.

For those looking to deepen their practice with personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can tailor sessions to fit your needs and goals, all while being HSA/FSA approved for eligible expenses.