Best Yoga Mat Workouts for Stress Relief at Home

Updated January 2026

Finding a way to unwind and relieve stress can be challenging, especially when you're juggling a busy schedule. Yoga mat workouts are an excellent solution for stress relief at home, allowing you to stretch, breathe, and reconnect with your body. Below are the best yoga mat workouts that you can easily incorporate into your routine, even with limited time.

1. Child’s Pose

• Duration: 1-3 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Description: Kneel on your mat, sit back on your heels, and stretch your arms forward while resting your forehead on the ground.

2. Downward Facing Dog

• Duration: 1-2 minutes
• Difficulty Level: Easy to Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Description: Start on all fours, tuck your toes, and lift your hips up and back, forming an inverted V shape.

3. Cat-Cow Stretch

• Duration: 2-3 minutes
• Difficulty Level: Easy
• Calories Burned: 15-25
• Equipment Needed: Yoga mat
• Description: Transition between arching your back (Cat) and sinking it down (Cow) while breathing deeply.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Cat-Cow Stretch | 10 | 2 | 2-3 min |

4. Seated Forward Bend

• Duration: 1-2 minutes
• Difficulty Level: Easy
• Calories Burned: 20-25
• Equipment Needed: Yoga mat
• Description: Sit with legs extended, hinge at the hips, and reach for your feet or shins.

5. Legs Up the Wall

• Duration: 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Description: Lie on your back and extend your legs vertically against a wall.

6. Bridge Pose

• Duration: 1-2 minutes
• Difficulty Level: Easy to Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Description: Lie on your back, bend your knees, and lift your hips towards the ceiling.

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Bridge Pose | 10 | 2 | 1-2 min |

7. Corpse Pose

• Duration: 5-10 minutes
• Difficulty Level: Easy
• Calories Burned: 10-15
• Equipment Needed: Yoga mat
• Description: Lie flat on your back with arms at your sides, focus on deep breathing.

8. Pigeon Pose

• Duration: 1-2 minutes per side
• Difficulty Level: Intermediate
• Calories Burned: 25-30
• Equipment Needed: Yoga mat
• Description: From a plank position, bring one knee forward and extend the other leg back.

9. Spinal Twist

• Duration: 1-2 minutes per side
• Difficulty Level: Easy
• Calories Burned: 15-20
• Equipment Needed: Yoga mat
• Description: Sit with legs extended, bend one knee, and twist your torso towards the bent leg.

10. Warrior II

• Duration: 1-2 minutes per side
• Difficulty Level: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat
• Description: Stand with legs wide apart, turn one foot out, and extend arms parallel to the floor.

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Warrior II | 5 | 2 | 1-2 min |

Incorporating these yoga mat workouts into your daily routine can significantly reduce stress and improve your mental well-being. For personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you master these poses and tailor workouts to your specific needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!