Best Yoga Mat Workouts for Stress Relief at Home 2025

Finding ways to relieve stress is essential for maintaining a healthy lifestyle, especially in today's fast-paced world. Yoga mat workouts are a fantastic option for stress relief, combining physical movement with mindfulness practices. In this article, we present the best yoga mat workouts you can do at home to help you unwind and rejuvenate. Updated January 2026, these workouts are designed to fit into your busy schedule while providing maximum benefits.

1. Child’s Pose (Balasana)

• Duration: Hold for 1-3 minutes
• Difficulty: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

• Calms the mind
• Relieves tension in the back and shoulders

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Duration: 1 minute (30 seconds each pose)
• Difficulty: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

• Promotes spinal flexibility
• Alleviates stress and anxiety

3. Downward-Facing Dog (Adho Mukha Svanasana)

• Duration: Hold for 1-2 minutes
• Difficulty: Beginner to Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Benefits:

• Energizes the body
• Relieves tension in the spine

4. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1-3 minutes
• Difficulty: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Benefits:

• Calms the mind and relieves stress
• Stretches the spine and hamstrings

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

• Duration: Hold for 5-10 minutes
• Difficulty: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

• Reduces anxiety and stress
• Improves circulation

6. Corpse Pose (Savasana)

• Duration: 5-10 minutes
• Difficulty: Beginner
• Calories Burned: 10-20
• Equipment Needed: Yoga mat

Benefits:

• Induces relaxation
• Helps to integrate the benefits of previous poses

7. Bridge Pose (Setu Bandhasana)

• Duration: Hold for 30 seconds to 1 minute
• Difficulty: Beginner to Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Benefits:

• Opens the chest and shoulders
• Relieves tension in the back

8. Warrior II (Virabhadrasana II)

• Duration: Hold for 30 seconds to 1 minute on each side
• Difficulty: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

Benefits:

• Builds confidence and focus
• Strengthens legs and core

9. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: Hold for 1-2 minutes on each side
• Difficulty: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Benefits:

• Opens hips and reduces tension
• Calms the mind

10. Tree Pose (Vrksasana)

• Duration: Hold for 30 seconds to 1 minute on each side
• Difficulty: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

• Improves balance and concentration
• Relieves stress and anxiety

Workout Table

| Workout | Duration | Difficulty | Calories Burned | |--------------------------|----------------|------------------|------------------| | Child’s Pose | 1-3 minutes | Beginner | 20-30 | | Cat-Cow Stretch | 1 minute | Beginner | 20-30 | | Downward-Facing Dog | 1-2 minutes | Beginner to Intermediate | 30-40 | | Seated Forward Bend | 1-3 minutes | Intermediate | 30-40 | | Legs-Up-The-Wall Pose | 5-10 minutes | Beginner | 20-30 | | Corpse Pose | 5-10 minutes | Beginner | 10-20 | | Bridge Pose | 30 seconds - 1 minute | Beginner to Intermediate | 30-40 | | Warrior II | 30 seconds - 1 minute (each side) | Intermediate | 40-60 | | Pigeon Pose | 1-2 minutes (each side) | Intermediate | 30-40 | | Tree Pose | 30 seconds - 1 minute (each side) | Intermediate | 20-30 |

Incorporating these yoga mat workouts into your routine can significantly reduce stress and enhance your overall well-being. The flexibility of doing them at home makes it easier to integrate into your busy life.

For personalized guidance and to enhance your yoga practice, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you achieve your fitness goals and provide support tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.