Top 10 Best Yoga Mat Exercises for Full-Body Strength

Updated January 2026

Incorporating yoga mat exercises into your fitness routine is an excellent way to build full-body strength while enjoying the benefits of flexibility and mindfulness. Whether you're a beginner or an experienced yogi, these exercises can be adapted to suit your fitness level and can easily be performed at home. Here are the top 10 best yoga mat exercises for full-body strength.

1. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~3-5 per minute

Instructions:

• Start in a push-up position with your arms straight and body in a straight line from head to heels.
• Hold for 30 seconds to 1 minute.

Sets/Reps: 3 sets of 30-60 seconds.

2. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~3-5 per minute

Instructions:

• Start on all fours, tuck your toes, and lift your hips to form an inverted V-shape.
• Hold for 30 seconds, focusing on stretching your back and legs.

Sets/Reps: 3 sets of 30 seconds.

3. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 per minute

Instructions:

• Stand with your legs wide apart, turn your right foot out, and bend your right knee while extending your arms parallel to the ground.
• Hold for 30 seconds, then switch sides.

Sets/Reps: 3 sets of 30 seconds per side.

4. Boat Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 per minute

Instructions:

• Sit on the mat, lean back slightly, lift your feet off the ground, and extend your legs.
• Hold your arms out in front of you and maintain the position for 30 seconds.

Sets/Reps: 3 sets of 30 seconds.

5. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~3-5 per minute

Instructions:

• Lie on your back, bend your knees, and place your feet flat on the mat.
• Lift your hips towards the ceiling, hold for 30 seconds, then lower.

Sets/Reps: 3 sets of 30 seconds.

6. Chaturanga Dandasana (Low Plank)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 per minute

Instructions:

• From a high plank position, lower your body halfway down while keeping your elbows close to your sides.
• Hold for 10 seconds, then press back up.

Sets/Reps: 3 sets of 10 seconds.

7. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 per minute

Instructions:

• From a plank, shift your weight to one arm and rotate your body, stacking your feet.
• Hold for 30 seconds, then switch sides.

Sets/Reps: 3 sets of 30 seconds per side.

8. Full-Body Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2-4 per minute

Instructions:

• Lie flat on your back, stretch your arms overhead, and legs out.
• Hold for 30 seconds, focusing on deep breathing.

Sets/Reps: 3 sets of 30 seconds.

9. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~5-7 per minute

Instructions:

• Start in a low lunge with your right foot outside your right hand.
• Hold for 30 seconds, then switch sides.

Sets/Reps: 3 sets of 30 seconds per side.

10. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~2-4 per minute

Instructions:

• Sit with your legs extended, reach for your toes while keeping your back straight.
• Hold for 30 seconds.

Sets/Reps: 3 sets of 30 seconds.

Summary Table of Yoga Mat Exercises

| Exercise | Equipment Needed | Difficulty Level | Calories Burned | Sets/Reps | |-------------------------|------------------|------------------|------------------|-------------------------| | Plank Pose | Yoga mat | Beginner | ~3-5 per minute | 3 sets of 30-60 seconds | | Downward Dog | Yoga mat | Beginner | ~3-5 per minute | 3 sets of 30 seconds | | Warrior II | Yoga mat | Intermediate | ~5-7 per minute | 3 sets of 30 seconds/side| | Boat Pose | Yoga mat | Intermediate | ~5-7 per minute | 3 sets of 30 seconds | | Bridge Pose | Yoga mat | Beginner | ~3-5 per minute | 3 sets of 30 seconds | | Chaturanga Dandasana | Yoga mat | Intermediate | ~5-7 per minute | 3 sets of 10 seconds | | Side Plank | Yoga mat | Intermediate | ~5-7 per minute | 3 sets of 30 seconds/side| | Full-Body Stretch | Yoga mat | Beginner | ~2-4 per minute | 3 sets of 30 seconds | | Lizard Pose | Yoga mat | Intermediate | ~5-7 per minute | 3 sets of 30 seconds/side| | Seated Forward Bend | Yoga mat | Beginner | ~2-4 per minute | 3 sets of 30 seconds |

By incorporating these yoga mat exercises into your routine, you can effectively build full-body strength from the comfort of your home. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training with certified trainers who can help you maximize your workout potential. Plus, HipTrain services are HSA/FSA approved, making it easier for you to invest in your health.