Best Yoga Mat Workouts for Ultimate Relaxation 2025

Updated January 2026

Yoga mat workouts are an excellent way to unwind, enhance flexibility, and relieve stress—all from the comfort of your home. Here are the best yoga mat workouts for ultimate relaxation in 2025. Each workout is designed to help you find your zen while improving your physical and mental well-being.

1. Child’s Pose Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 20

Instructions:

• Start in a kneeling position with your big toes touching and knees apart.
• Sit back on your heels and extend your arms forward, resting your forehead on the mat.
• Hold for 1-2 minutes, breathing deeply.

2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 25

Instructions:

• Begin on all fours with your wrists under your shoulders and knees under your hips.
• Inhale as you arch your back (cow), and exhale as you round your spine (cat).
• Repeat for 1-2 minutes.

3. Forward Fold

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 30

Instructions:

• Stand with feet hip-width apart.
• Inhale and raise your arms overhead, then exhale as you hinge at your hips to fold forward.
• Hold for 1-2 minutes.

4. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: Approximately 25

Instructions:

• Sit with your legs extended in front of you.
• Inhale and reach your arms up, then exhale as you fold forward, reaching for your feet.
• Hold for 1-2 minutes.

5. Legs Up the Wall

Equipment Needed: Yoga mat, wall
Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: Approximately 15

Instructions:

• Sit next to a wall and lie back, swinging your legs up against the wall.
• Relax your arms at your sides and hold for 5-10 minutes.

6. Supine Spinal Twist

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: Approximately 30

Instructions:

• Lie on your back and pull your knees to your chest.
• Drop both knees to one side while keeping your shoulders flat.
• Hold for 1-2 minutes on each side.

7. Corpse Pose (Savasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: Approximately 10

Instructions:

• Lie flat on your back with your legs extended and arms at your sides.
• Close your eyes and breathe deeply, holding for 5-10 minutes.

8. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: Approximately 35

Instructions:

• Start in a tabletop position, bring your right knee forward and extend your left leg back.
• Hold for 1-2 minutes on each side.

9. Happy Baby Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: Approximately 15

Instructions:

• Lie on your back and pull your knees toward your chest.
• Grab the outer edges of your feet and gently rock side to side.
• Hold for 1-2 minutes.

10. Breath of Fire

Equipment Needed: Yoga mat
Difficulty Level: All levels
Duration: 5 minutes
Calories Burned: Approximately 10

Instructions:

• Sit cross-legged on your mat.
• Inhale deeply, then exhale forcefully through your nose while contracting your abdominal muscles.
• Repeat for 1-2 minutes.

Summary Table

| Workout | Duration | Difficulty Level | Calories Burned | |-----------------------|----------|------------------|------------------| | Child’s Pose Flow | 5 mins | Beginner | 20 | | Cat-Cow Stretch | 5 mins | Beginner | 25 | | Forward Fold | 5 mins | Beginner | 30 | | Seated Forward Bend | 5 mins | Intermediate | 25 | | Legs Up the Wall | 10 mins | Beginner | 15 | | Supine Spinal Twist | 5 mins | Intermediate | 30 | | Corpse Pose | 10 mins | Beginner | 10 | | Pigeon Pose | 5 mins | Intermediate | 35 | | Happy Baby Pose | 5 mins | Beginner | 15 | | Breath of Fire | 5 mins | All levels | 10 |

These yoga mat workouts can help you achieve ultimate relaxation while improving flexibility and reducing stress. For personalized guidance, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you incorporate these workouts into your routine effectively, all while being HSA/FSA approved for eligible expenses.