Best Yoga Mat Workouts for Small Spaces 2025

Updated December 2025

Finding effective yoga mat workouts that fit into small spaces can be challenging, but it’s entirely possible! With the right exercises, you can maximize your limited area and still achieve a fulfilling workout. Here are the best yoga mat workouts tailored for small spaces that you can incorporate into your 2025 fitness plans.

1. Sun Salutations (Surya Namaskar)

Overview: A series of poses that flow together, perfect for warming up or cooling down.
Duration: 5-10 minutes
Calories Burned: Approximately 50-100
Difficulty: Beginner to Intermediate

Workout Table: | Exercise | Sets | Reps | |------------------|------|------| | Sun Salutation A | 3 | 5 |

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2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Overview: Great for spinal flexibility and core engagement.
Duration: 5 minutes
Calories Burned: Approximately 20-30
Difficulty: Beginner

Workout Table: | Exercise | Sets | Reps | |-------------------|------|------| | Cat-Cow Stretch | 3 | 10 |

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3. Downward Dog (Adho Mukha Svanasana)

Overview: A foundational pose that strengthens the whole body.
Duration: 3-5 minutes
Calories Burned: Approximately 25-35
Difficulty: Beginner to Intermediate

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Downward Dog | 3 | 30 sec |

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4. Warrior II (Virabhadrasana II)

Overview: Builds strength and stability in the legs and core.
Duration: 5 minutes
Calories Burned: Approximately 30-50
Difficulty: Intermediate

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Warrior II | 3 | 30 sec |

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5. Bridge Pose (Setu Bandhasana)

Overview: Excellent for strengthening the glutes and lower back.
Duration: 5 minutes
Calories Burned: Approximately 25-40
Difficulty: Beginner to Intermediate

Workout Table: | Exercise | Sets | Reps | |--------------------|------|------| | Bridge Pose | 3 | 10 |

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6. Seated Forward Bend (Paschimottanasana)

Overview: Great for stretching the spine and hamstrings.
Duration: 5 minutes
Calories Burned: Approximately 15-20
Difficulty: Beginner

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Seated Forward Bend | 3 | 30 sec |

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7. Plank Pose

Overview: Strengthens the core, shoulders, and arms.
Duration: 3-5 minutes
Calories Burned: Approximately 30-50
Difficulty: Intermediate

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Plank | 3 | 30 sec |

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8. Child’s Pose (Balasana)

Overview: Restorative pose that stretches the back and relaxes the mind.
Duration: 3-5 minutes
Calories Burned: Approximately 10-15
Difficulty: All Levels

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Child’s Pose | 3 | 30 sec |

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9. Side Plank (Vasisthasana)

Overview: Engages the obliques and improves balance.
Duration: 3-5 minutes
Calories Burned: Approximately 30-40
Difficulty: Intermediate

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Side Plank | 3 | 30 sec (each side) |

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10. Corpse Pose (Savasana)

Overview: Essential for relaxation and mental clarity post-workout.
Duration: 5-10 minutes
Calories Burned: Approximately 5-10
Difficulty: All Levels

Workout Table: | Exercise | Sets | Duration | |--------------------|------|----------| | Corpse Pose | 1 | 5-10 min |

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Conclusion

These yoga mat workouts are perfect for small spaces and can be easily integrated into your daily routine. Not only do they help improve flexibility and strength, but they also promote mindfulness and relaxation.

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