Best Yoga Mat Workouts for Improved Flexibility at Home

Updated January 2026

Improving flexibility can enhance your overall fitness, reduce the risk of injury, and increase your range of motion. Incorporating yoga mat workouts into your routine is an excellent way to achieve these goals without the need for expensive gym memberships. Below are the Best Yoga Mat Workouts for Improved Flexibility at Home, designed to suit various skill levels and schedules.

1. Sun Salutations (Surya Namaskar)

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

Instructions:

• Start in Mountain Pose (Tadasana).
• Inhale and raise your arms overhead.
• Exhale and fold forward into a Forward Bend (Uttanasana).
• Inhale, step back into Plank Pose, and lower down into Chaturanga.
• Inhale into Upward-Facing Dog (Urdhva Mukha Svanasana).
• Exhale into Downward-Facing Dog (Adho Mukha Svanasana).
• Repeat for 5 cycles.

2. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: ~30 calories

Instructions:

• Sit with legs extended in front.
• Inhale, lengthening your spine.
• Exhale and fold forward, reaching for your feet.
• Hold for 30 seconds to 1 minute.

3. Butterfly Stretch (Baddha Konasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: ~20 calories

Instructions:

• Sit with soles of feet together and knees dropped out to the sides.
• Hold feet and gently press knees toward the ground.
• Hold for 1-2 minutes.

4. Lizard Pose (Utthan Pristhasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes per side
Calories Burned: ~40 calories

Instructions:

• Start in Downward-Facing Dog.
• Step your right foot to the outside of your right hand.
• Lower your hips and hold for 30 seconds to 1 minute before switching sides.

5. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes per side
Calories Burned: ~40 calories

Instructions:

• From Downward-Facing Dog, bring your right knee toward your right wrist.
• Extend the left leg back, keeping hips square.
• Hold for 1-2 minutes before switching sides.

6. Cow Face Pose (Gomukhasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes per side
Calories Burned: ~30 calories

Instructions:

• Sit with legs crossed; right knee over left.
• Reach arms overhead, bend elbows, and clasp hands behind your back.
• Hold for 30 seconds to 1 minute on each side.

7. Standing Forward Bend (Uttanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: ~30 calories

Instructions:

• Stand tall and hinge at the hips to fold forward.
• Let your head hang heavy and bend knees if necessary.
• Hold for 1-2 minutes.

8. Supine Spinal Twist (Supta Matsyendrasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes per side
Calories Burned: ~30 calories

Instructions:

• Lie on your back, hug your knees to your chest.
• Drop your knees to one side while extending the opposite arm out.
• Hold for 1-2 minutes before switching sides.

9. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: ~40 calories

Instructions:

• Lie on your back with knees bent, feet flat on the mat.
• Lift your hips toward the ceiling, squeezing glutes.
• Hold for 30 seconds to 1 minute.

10. Child’s Pose (Balasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: ~20 calories

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Hold for 1-2 minutes, breathing deeply.

Conclusion

Incorporating these yoga mat workouts into your home routine can significantly enhance your flexibility while providing a calming and centering experience. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it easier to achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved, ensuring you can invest in your wellness affordably.