Best Yoga Mat Workouts for Stress Relief and Flexibility 2025

Updated December 2025

Yoga mat workouts are a fantastic way to enhance flexibility and relieve stress without needing a gym. Whether you're a beginner or have some experience, these workouts can be easily performed at home. Here are the best yoga mat workouts to help you find your zen and improve your flexibility in 2025.

1. Cat-Cow Stretch

• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

Instructions:

1. Start on all fours, with your wrists under your shoulders and knees under your hips.
2. Inhale as you arch your back (cow), and exhale as you round your back (cat).
3. Repeat for 1 minute.

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2. Downward Dog

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

Instructions:

1. Start in a plank position.
2. Lift your hips up and back, keeping your arms straight and heels pressed towards the mat.
3. Hold for 1-2 minutes, pedaling your feet for deeper stretches.

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3. Child's Pose

• Duration: 2 minutes
• Difficulty Level: Beginner
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Instructions:

1. Kneel on the mat, touching your big toes together and sitting on your heels.
2. Extend your arms forward and lower your torso to the ground.
3. Hold for 2 minutes, breathing deeply.

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4. Seated Forward Bend

• Duration: 1-2 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

Instructions:

1. Sit on the mat with legs extended.
2. Inhale and reach up, then exhale as you bend forward at the hips.
3. Hold for 1-2 minutes, reaching for your feet or shins.

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5. Bridge Pose

• Duration: 1 minute
• Difficulty Level: Beginner
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Instructions:

1. Lie on your back with knees bent and feet flat on the mat.
2. Press through your feet to lift your hips toward the ceiling.
3. Hold for 30 seconds to 1 minute, then lower down.

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6. Pigeon Pose

• Duration: 1-2 minutes each side
• Difficulty Level: Intermediate
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Instructions:

1. Start in a plank position and bring your right knee forward, placing it behind your right wrist.
2. Extend your left leg back, keeping your hips square.
3. Hold for 1-2 minutes, then switch sides.

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7. Warrior II

• Duration: 1 minute each side
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Instructions:

1. Stand on the mat with feet wide apart.
2. Turn your right foot out and bend your right knee, extending your arms parallel to the ground.
3. Hold for 1 minute, then switch sides.

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8. Corpse Pose

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Instructions:

1. Lie flat on your back with arms at your sides.
2. Close your eyes, relax your body, and focus on your breath.
3. Hold for 5 minutes to finish your workout.

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| Workout | Duration | Difficulty Level | Calories Burned | |--------------------|----------------|------------------|------------------| | Cat-Cow Stretch | 1 min | Beginner | 10-15 | | Downward Dog | 1-2 mins | Beginner | 15-20 | | Child's Pose | 2 mins | Beginner | 5-10 | | Seated Forward Bend | 1-2 mins | Beginner | 10-15 | | Bridge Pose | 1 min | Beginner | 15-20 | | Pigeon Pose | 1-2 mins/side | Intermediate | 15-25 | | Warrior II | 1 min/side | Intermediate | 20-30 | | Corpse Pose | 5 mins | Beginner | 5-10 |

These yoga mat workouts can be a great addition to your home workout routine, especially for reducing stress and enhancing flexibility.

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