Best Yoga Mat Workouts for Relaxation and Flexibility 2025

Updated December 2025

Yoga is a fantastic way to enhance relaxation and improve flexibility, especially when practiced on a quality yoga mat. Whether you are a beginner or a seasoned yogi, incorporating these yoga mat workouts into your home practice can help you unwind and stretch your body effectively. Here are the best yoga mat workouts for relaxation and flexibility in 2025.

1. Gentle Flow Yoga

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 120-150
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |----------------------|----------| | Cat-Cow Stretch | 5 mins | | Downward Dog | 5 mins | | Child's Pose | 5 mins | | Seated Forward Bend | 5 mins | | Savasana (Corpse Pose)| 10 mins |

2. Restorative Yoga

• Duration: 45 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 80-100
• Equipment Needed: Yoga mat, bolster or pillow
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Supported Bridge Pose | 10 mins | | Legs-Up-the-Wall Pose | 10 mins | | Supported Child's Pose | 10 mins | | Savasana | 15 mins |

3. Yin Yoga

• Duration: 60 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200
• Equipment Needed: Yoga mat, blocks
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Butterfly Pose | 5 mins | | Dragon Pose | 5 mins | | Sphinx Pose | 5 mins | | Seated Forward Bend | 5 mins | | Savasana | 10 mins |

4. Hatha Yoga

• Duration: 40 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Mountain Pose | 5 mins | | Warrior I | 5 mins | | Warrior II | 5 mins | | Triangle Pose | 5 mins | | Savasana | 10 mins |

5. Vinyasa Flow

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 180-250
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Sun Salutations | 10 mins | | Warrior III | 5 mins | | Plank | 5 mins | | Chaturanga | 5 mins | | Savasana | 5 mins |

6. Chair Yoga

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 100-120
• Equipment Needed: Yoga mat, sturdy chair
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Seated Cat-Cow | 5 mins | | Seated Forward Bend | 5 mins | | Seated Twist | 5 mins | | Side Stretch | 5 mins | | Savasana | 5 mins |

7. Core Strengthening Yoga

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-200
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Boat Pose | 5 mins | | Plank | 5 mins | | Side Plank | 5 mins | | Bridge Pose | 5 mins | | Savasana | 10 mins |

8. Chair Pose Yoga Flow

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100-150
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Chair Pose | 5 mins | | Forward Bend | 5 mins | | Warrior I | 5 mins | | Crescent Lunge | 5 mins | | Savasana | 5 mins |

9. Meditative Yoga

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 80-100
• Equipment Needed: Yoga mat, meditation cushion (optional)
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Seated Meditation | 10 mins | | Guided Breathing | 10 mins | | Gentle Stretching | 10 mins |

10. Power Yoga for Flexibility

• Duration: 45 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400
• Equipment Needed: Yoga mat
• Workout Table: | Exercise | Duration | |-------------------------|----------| | Sun Salutations | 10 mins | | Advanced Poses | 20 mins | | Savasana | 15 mins |

Incorporating these yoga mat workouts into your routine can significantly enhance your relaxation and flexibility. If you’re looking for personalized guidance, consider trying HipTrain. Our live 1-on-1 video personal training offers affordable 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 for eligible expenses, making it easier to invest in your health.