Best Yoga Mat Workouts to Boost Flexibility at Home

Updated January 2026

Yoga mat workouts are an excellent way to enhance your flexibility from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts can help you increase your range of motion, improve posture, and alleviate tension. Here’s a curated list of the best yoga mat workouts that are easy to follow, effective, and perfect for boosting flexibility.

1. Sun Salutations (Surya Namaskar)

Description: This sequence of 12 poses warms up the body and stretches multiple muscle groups.

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-100
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |-------------------|--------------------| | Mountain Pose | 5 | | Forward Fold | 5 | | Plank | 10 | | Upward Dog | 5 | | Downward Dog | 5 | | Repeat Sequence | 2-3 times |

2. Cat-Cow Stretch

Description: A gentle flow between two positions that warms up the spine and improves flexibility.

• Duration: 3-5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30
• Equipment Needed: Yoga mat

| Pose | Reps | Duration (seconds) | |------------|------|--------------------| | Cat | 5 | 5 | | Cow | 5 | 5 |

3. Seated Forward Bend (Paschimottanasana)

Description: A seated stretch that focuses on the hamstrings and lower back.

• Duration: 1-3 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50
• Equipment Needed: Yoga mat

| Stretch | Duration (seconds) | |------------------|--------------------| | Hold Forward Bend | 30-60 |

4. Butterfly Stretch

Description: This stretch targets the inner thighs and groin, promoting hip flexibility.

• Duration: 2-5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30
• Equipment Needed: Yoga mat

| Stretch | Duration (seconds) | |------------------|--------------------| | Hold Butterfly | 30-60 |

5. Pigeon Pose (Eka Pada Rajakapotasana)

Description: A powerful hip opener that increases flexibility in the hips and glutes.

• Duration: 2-4 minutes per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |----------------|--------------------| | Hold Pigeon | 30-60 |

6. Bridge Pose (Setu Bandhasana)

Description: A backbend that opens the chest and stretches the spine.

• Duration: 1-3 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50
• Equipment Needed: Yoga mat

| Pose | Reps | Duration (seconds) | |------------|------|--------------------| | Bridge | 5 | 30-60 |

7. Lizard Pose (Utthan Pristhasana)

Description: A deep lunge that increases flexibility in the hips and groin.

• Duration: 2-3 minutes per side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |------------------|--------------------| | Hold Lizard Pose | 30-60 |

8. Supine Spinal Twist (Supta Matsyendrasana)

Description: A gentle twist that stretches the spine and relieves tension.

• Duration: 2-3 minutes per side
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |-------------------|--------------------| | Hold Supine Twist | 30-60 |

9. Standing Forward Bend (Uttanasana)

Description: A standing pose that stretches the hamstrings and calves.

• Duration: 1-3 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 30-50
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |------------|--------------------| | Hold Forward Bend | 30-60 |

10. Child’s Pose (Balasana)

Description: A resting pose that stretches the back and hips, promoting relaxation.

• Duration: 2-5 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30
• Equipment Needed: Yoga mat

| Pose | Duration (seconds) | |------------|--------------------| | Hold Child’s Pose | 30-60 |

These yoga mat workouts are perfect for anyone looking to improve flexibility at home. With the convenience of online training, you can also consider personalizing your yoga practice through live 1-on-1 video sessions with certified trainers at HipTrain, where affordability meets quality.