Best Yoga Mat Workouts for Total Body Stretching 2025

When it comes to enhancing flexibility and core strength, yoga mat workouts are a fantastic option for home fitness enthusiasts. In 2025, these workouts have gained even more popularity due to their accessibility and effectiveness. Here’s a curated list of the best yoga mat workouts that will help you stretch your body and improve overall wellness.

Updated January 2026

1. Downward Dog to Cobra Flow

• Duration: 10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 40
• Reps/Sets: 3 sets of 5 flows

Instructions: Start in Downward Dog, hold for 5 breaths, then transition to Cobra pose and hold for 5 breaths. Repeat the flow.

2. Cat-Cow Stretch

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20
• Reps/Sets: 4 sets of 10 reps

Instructions: On all fours, alternate between arching your back (Cat) and dipping it (Cow) for 10 repetitions.

3. Warrior II Pose

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30
• Reps/Sets: Hold for 30 seconds on each side, 3 sets

Instructions: Stand with feet wide apart, turn one foot out, bend that knee, and extend arms parallel to the floor.

4. Seated Forward Bend

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 25
• Reps/Sets: Hold for 1 minute, 3 sets

Instructions: Sit with legs extended and reach towards your toes, keeping your spine straight.

5. Bridge Pose

• Duration: 8 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 35
• Reps/Sets: 3 sets of 10 reps

Instructions: Lie on your back, knees bent, feet flat. Lift your hips towards the ceiling and hold for 5 breaths.

6. Child’s Pose

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15
• Reps/Sets: Hold for 1 minute, 3 sets

Instructions: Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground.

7. Pigeon Pose

• Duration: 10 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30
• Reps/Sets: Hold for 30 seconds on each side, 2 sets

Instructions: Bring one knee forward and extend the other leg straight back, leaning forward for a deeper stretch.

8. Triangle Pose

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30
• Reps/Sets: Hold for 30 seconds on each side, 3 sets

Instructions: Stand with feet wide, extend one arm down to the ankle while the other reaches upward.

9. Half Lord of the Fishes Pose

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25
• Reps/Sets: Hold for 30 seconds on each side, 2 sets

Instructions: Sit with one leg crossed over the other and twist your torso towards the bent knee.

10. Corpse Pose

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 10
• Reps/Sets: Hold for 5 minutes

Instructions: Lie flat on your back with legs slightly apart, arms at your sides, and focus on your breath.

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If you're looking for personalized guidance while performing these yoga mat workouts, HipTrain offers affordable live 1-on-1 video personal training sessions. With certified trainers available to help you improve your flexibility and core strength, HipTrain stands out as one of the top options for home fitness in 2025. Plus, many of our services are HSA/FSA approved, making it easier for you to invest in your health.