Best Yoga Mat Workouts to Boost Flexibility and Strength at Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to enhance flexibility and strength from the comfort of your home. Whether you're a beginner or an advanced practitioner, incorporating these exercises into your routine can help you achieve your fitness goals effectively. Here, we've compiled the best yoga mat workouts that you can do at home, with detailed instructions, equipment needed, difficulty levels, and calories burned.

1. Downward Dog to Cobra Flow

Description: This dynamic flow helps stretch the spine and strengthen the arms and core.

• Duration: 5 minutes
• Reps: 10 flows
• Calories Burned: Approximately 30 calories

Instructions:

1. Start in Downward Dog (hands and feet on the mat, hips lifted).
2. Shift forward into a Cobra pose (hips down, chest lifted).
3. Return to Downward Dog.

2. Warrior Series (Warrior I, II, and III)

Description: This series enhances leg strength and balance.

• Duration: 10 minutes
• Reps: Hold each pose for 30 seconds (3 sets)
• Calories Burned: Approximately 40 calories

Instructions:

1. Start in Warrior I (front knee bent, back leg straight).
2. Transition to Warrior II (arms extended to the sides).
3. Move into Warrior III (balance on one leg, torso forward).

3. Plank to Side Plank

Description: Builds core strength while improving stability.

• Duration: 5 minutes
• Reps: 5 transitions (2 sets)
• Calories Burned: Approximately 25 calories

Instructions:

1. Start in a Plank position.
2. Transition to Side Plank on the right side, then back to Plank.
3. Repeat on the left side.

4. Seated Forward Fold

Description: A great stretch for the hamstrings and lower back.

• Duration: 3 minutes
• Reps: Hold for 1 minute (2 sets)
• Calories Burned: Approximately 10 calories

Instructions:

1. Sit with legs extended.
2. Inhale, lengthen the spine; exhale, fold forward.

5. Bridge Pose

Description: Strengthens the glutes and opens the hips.

• Duration: 5 minutes
• Reps: 10 lifts (3 sets)
• Calories Burned: Approximately 20 calories

Instructions:

1. Lie on your back, knees bent, feet on the mat.
2. Lift your hips while squeezing your glutes.

6. Cat-Cow Stretch

Description: Improves spinal flexibility and relieves tension.

• Duration: 5 minutes
• Reps: 10 cycles
• Calories Burned: Approximately 15 calories

Instructions:

1. Start on all fours.
2. Inhale, arch your back (Cow); exhale, round your spine (Cat).

7. Lizard Pose

Description: Increases hip flexibility and strengthens the legs.

• Duration: 5 minutes
• Reps: Hold each side for 30 seconds (2 sets)
• Calories Burned: Approximately 20 calories

Instructions:

1. Start in a lunge position with the right foot forward.
2. Lower your left knee to the mat and bring both hands inside your right foot.

8. Child’s Pose

Description: A restorative pose to relax and stretch the back.

• Duration: 3 minutes
• Reps: Hold for 1 minute (2 sets)
• Calories Burned: Approximately 5 calories

Instructions:

1. Kneel on the mat, sit back on your heels.
2. Extend your arms forward and lower your forehead to the mat.

9. Tree Pose

Description: Improves balance and strengthens the legs.

• Duration: 5 minutes
• Reps: Hold each side for 30 seconds (2 sets)
• Calories Burned: Approximately 15 calories

Instructions:

1. Stand tall, shift weight to one leg.
2. Place the other foot on the inner thigh or calf of the standing leg.

10. Pigeon Pose

Description: Opens the hips and stretches the thighs.

• Duration: 5 minutes
• Reps: Hold each side for 30 seconds (2 sets)
• Calories Burned: Approximately 20 calories

Instructions:

1. Start in a lunge position, bring the front knee to the mat.
2. Extend the back leg and lean forward.

Summary Table of Yoga Mat Workouts

| Workout | Duration | Reps | Calories Burned | |-----------------------|----------|---------------|------------------| | Downward Dog to Cobra | 5 mins | 10 flows | 30 | | Warrior Series | 10 mins | 3 sets (30s) | 40 | | Plank to Side Plank | 5 mins | 5 transitions | 25 | | Seated Forward Fold | 3 mins | 2 sets (1 min)| 10 | | Bridge Pose | 5 mins | 10 lifts | 20 | | Cat-Cow Stretch | 5 mins | 10 cycles | 15 | | Lizard Pose | 5 mins | 2 sets (30s) | 20 | | Child’s Pose | 3 mins | 2 sets (1 min)| 5 | | Tree Pose | 5 mins | 2 sets (30s) | 15 | | Pigeon Pose | 5 mins | 2 sets (30s) | 20 |

Incorporating these yoga mat workouts into your routine can significantly enhance your flexibility and strength. If you're looking for personalized guidance, consider trying HipTrain. Our certified personal trainers offer affordable live 1-on-1 video training sessions tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.