Best Yoga Mat Workouts for Stress Relief 2025

Stress relief is essential for maintaining both mental and physical health, and incorporating yoga mat workouts into your routine can be a powerful tool in achieving that goal. In 2025, we’ve curated the best yoga exercises that not only promote relaxation but also improve flexibility and strength. Here are the top yoga mat workouts for stress relief you can do at home.

1. Child’s Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories
• Equipment Needed: Yoga mat

Benefits:

This pose gently stretches the back, hips, and thighs while calming the mind.

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2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Sets: 3
• Reps: 10
• Duration: 5 minutes
• Difficulty Level: Easy
• Calories Burned: Approximately 30 calories
• Equipment Needed: Yoga mat

Benefits:

This flow between two poses helps relieve tension in the spine and neck, promoting relaxation.

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3. Downward-Facing Dog (Adho Mukha Svanasana)

• Sets: 3
• Duration: Hold for 30 seconds to 1 minute
• Difficulty Level: Moderate
• Calories Burned: Approximately 40 calories
• Equipment Needed: Yoga mat

Benefits:

This full-body stretch invigorates the body and helps relieve stress by increasing blood flow.

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4. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1-2 minutes
• Difficulty Level: Moderate
• Calories Burned: Approximately 25 calories
• Equipment Needed: Yoga mat

Benefits:

This pose calms the mind and stretches the spine and hamstrings, making it great for stress relief.

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

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

Benefits:

This restorative pose helps reduce anxiety, fatigue, and headaches.

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6. Bridge Pose (Setu Bandhasana)

• Sets: 3
• Reps: 10-12
• Duration: Hold for 30 seconds
• Difficulty Level: Moderate
• Calories Burned: Approximately 35 calories
• Equipment Needed: Yoga mat

Benefits:

Bridge Pose opens the chest and shoulders, promoting relaxation and reducing tension.

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7. Corpse Pose (Savasana)

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

Benefits:

This final relaxation pose allows the body and mind to absorb the benefits of the practice, promoting deep relaxation.

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8. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: Hold for 1-2 minutes on each side
• Difficulty Level: Moderate
• Calories Burned: Approximately 30 calories
• Equipment Needed: Yoga mat

Benefits:

This pose opens the hips and releases tension, making it a great stress-relieving stretch.

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9. Warrior II (Virabhadrasana II)

• Sets: 3
• Reps: 5 on each side
• Duration: Hold for 30 seconds
• Difficulty Level: Moderate
• Calories Burned: Approximately 40 calories
• Equipment Needed: Yoga mat

Benefits:

This empowering pose builds strength and confidence while improving focus and concentration.

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10. Supine Spinal Twist (Supta Matsyendrasana)

• Duration: Hold for 1-2 minutes on each side
• Difficulty Level: Easy
• Calories Burned: Approximately 25 calories
• Equipment Needed: Yoga mat

Benefits:

This pose helps release tension in the spine, promoting relaxation and aiding digestion.

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Updated January 2026

Incorporating these yoga mat workouts into your routine can significantly reduce stress and promote overall well-being. For personalized guidance, consider HipTrain. Our affordable 1-on-1 live personal training sessions cater to your unique needs, making it easy to incorporate yoga into your lifestyle. Plus, our services are HSA/FSA approved, allowing you to invest in your health without breaking the bank.