Best Yoga Mat Workouts for Stress Relief 2025

In 2025, the importance of maintaining mental well-being alongside physical fitness is more recognized than ever. Yoga mat workouts can be a fantastic way to relieve stress, promote relaxation, and enhance overall mental clarity. Here’s a list of the best yoga mat workouts specifically designed to help you unwind and recharge from the comfort of your home.

Updated December 2025

1. Child's Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 10-15

Benefits: Gently stretches the hips, thighs, and back, promoting relaxation.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Sets/Reps: 5-10 cycles
• Duration: 2-3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20

Benefits: Increases flexibility in the spine and relieves tension in the back.

3. Forward Fold (Uttanasana)

• Sets/Reps: Hold for 30 seconds, repeat 2-3 times
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 20-25

Benefits: Calms the mind, reduces anxiety, and stretches the hamstrings.

4. Seated Forward Bend (Paschimottanasana)

• Sets/Reps: Hold for 1-2 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 25-30

Benefits: Stretches the spine, hamstrings, and shoulders, encouraging relaxation.

5. Legs-Up-the-Wall Pose (Viparita Karani)

• Duration: Hold for 5-10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20

Benefits: Relieves tired legs, calms the nervous system, and promotes relaxation.

6. Bridge Pose (Setu Bandhasana)

• Sets/Reps: 3 sets of 10-15 reps
• Duration: Hold for 30 seconds per rep
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 30-35

Benefits: Strengthens the back, opens the chest, and alleviates stress.

7. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 10-15

Benefits: Provides deep relaxation and helps to integrate the benefits of your practice.

8. Reclined Bound Angle Pose (Supta Baddha Konasana)

• Duration: Hold for 5-10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20

Benefits: Opens the hips and promotes relaxation, calming the mind.

9. Pigeon Pose (Eka Pada Rajakapotasana)

• Sets/Reps: Hold for 30 seconds on each side, repeat twice
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: 20-25

Benefits: Stretches the hips and relieves tension, promoting emotional release.

10. Happy Baby Pose (Ananda Balasana)

• Duration: Hold for 1-2 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: 15-20

Benefits: Relaxes the spine and soothes the mind, helping to release stress.

Conclusion

Incorporating these yoga mat workouts into your routine can significantly enhance your stress relief efforts. Whether you're a beginner or have some experience, these exercises are designed to promote relaxation and improve mental clarity.

For personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you cultivate a stress-relieving yoga practice tailored to your needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.