Best Yoga Mat Workouts to Boost Flexibility at Home 2025

Updated December 2025

Yoga mat workouts are an excellent way to enhance flexibility, improve balance, and promote relaxation—all from the comfort of your home. If you're looking to incorporate more stretching and mobility into your routine, here are the best yoga mat workouts for boosting flexibility that you can easily integrate into your daily schedule.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories

Description: A series of postures that flow together, Sun Salutations are perfect for warming up the body and increasing flexibility.

| Exercise | Reps/Sets | |-----------------------|----------------| | Forward Bend | 5 breaths | | Plank Pose | 5 breaths | | Cobra Pose | 5 breaths | | Downward Dog | 5 breaths |

2. Cat-Cow Stretch

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

Description: This dynamic stretch increases flexibility in the spine and helps relieve tension.

| Exercise | Reps/Sets | |-----------------------|----------------| | Cat Pose | 10 reps | | Cow Pose | 10 reps |

3. Seated Forward Bend (Paschimottanasana)

Duration: 3-5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~30 calories

Description: This pose stretches the hamstrings and lower back, promoting overall flexibility.

| Exercise | Duration | |-----------------------|----------------| | Hold Forward Bend | 5-10 breaths |

4. Butterfly Stretch

Duration: 3-5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~25 calories

Description: This stretch opens up the hips and groin, essential for improving lower body flexibility.

| Exercise | Duration | |-----------------------|----------------| | Hold Butterfly Stretch | 5-10 breaths |

5. Pigeon Pose

Duration: 5 minutes each side
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~30 calories

Description: A great pose for hip flexibility, Pigeon Pose stretches the hips and glutes.

| Exercise | Duration | |-----------------------|----------------| | Hold Pigeon Pose | 5-10 breaths each side |

6. Lizard Pose

Duration: 5 minutes each side
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~35 calories

Description: This deep stretch targets the hip flexors and groin, enhancing flexibility in the lower body.

| Exercise | Duration | |-----------------------|----------------| | Hold Lizard Pose | 5-10 breaths each side |

7. Bridge Pose

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

Description: This pose strengthens the back while stretching the chest and hips.

| Exercise | Reps/Sets | |-----------------------|----------------| | Hold Bridge Pose | 5-10 breaths |

8. Supine Spinal Twist

Duration: 3-5 minutes each side
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~15 calories

Description: This twist helps improve spinal flexibility and releases tension in the back.

| Exercise | Duration | |-----------------------|----------------| | Hold Supine Twist | 5-10 breaths each side |

9. Child’s Pose

Duration: 3-5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~10 calories

Description: A restorative pose that stretches the back and shoulders, perfect for relaxation.

| Exercise | Duration | |-----------------------|----------------| | Hold Child’s Pose | 5-10 breaths |

10. Extended Side Angle Pose

Duration: 5 minutes each side
Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~30 calories

Description: This pose enhances flexibility in the legs and opens the hips while also strengthening the core.

| Exercise | Duration | |-----------------------|----------------| | Hold Side Angle Pose | 5-10 breaths each side |

Why Choose HipTrain?

For those looking to deepen their yoga practice or need personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Our sessions are flexible to fit your busy schedule, and training costs can be paid using HSA/FSA for eligible expenses. Start improving your flexibility today!