Top 10 Best Yoga Mat Exercises for Total Body Conditioning

Updated December 2025

Yoga mat exercises are an excellent way to achieve a full-body workout while enjoying the numerous benefits of yoga. Not only do these exercises improve flexibility and balance, but they also enhance strength and endurance. Here are the top 10 best yoga mat exercises for total body conditioning that you can incorporate into your home workouts.

1. Plank Pose

Description: A foundational pose that strengthens the core, arms, and shoulders.

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Beginner to Intermediate

Equipment Needed: Yoga mat

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2. Downward Facing Dog

Description: A rejuvenating pose that stretches the back, hamstrings, and calves while strengthening the arms and legs.

• Sets: 3
• Duration: 30-60 seconds
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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3. Warrior II

Description: A powerful pose that builds strength in the legs, core, and upper body while improving focus and balance.

• Sets: 3
• Reps: 5 per side
• Duration: 30 seconds per side
• Calories Burned: Approximately 4-6 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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4. Bridge Pose

Description: This pose strengthens the glutes, lower back, and core while opening up the chest.

• Sets: 3
• Reps: 12-15
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 4-6 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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5. Cat-Cow Stretch

Description: A gentle flow between two poses that warms up the spine and relieves tension in the back.

• Sets: 3
• Reps: 10-12
• Duration: 1-2 minutes
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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6. Side Plank

Description: This variation of the plank strengthens the obliques and improves balance.

• Sets: 3
• Duration: 30 seconds per side
• Calories Burned: Approximately 3-5 per minute
• Difficulty Level: Intermediate

Equipment Needed: Yoga mat

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7. Bicycle Crunches

Description: A dynamic exercise that engages the core and improves abdominal strength.

• Sets: 3
• Reps: 15-20
• Duration: 1-2 minutes
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate

Equipment Needed: Yoga mat

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8. Child’s Pose

Description: A restorative pose that stretches the back and promotes relaxation.

• Sets: 2
• Duration: 1-2 minutes
• Calories Burned: Approximately 2-4 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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9. Seated Forward Bend

Description: This pose stretches the spine and hamstrings while calming the mind.

• Sets: 2
• Duration: 1-2 minutes
• Calories Burned: Approximately 2-4 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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10. Supine Twist

Description: A gentle twist that aids in digestion and releases tension in the back.

• Sets: 2
• Duration: 30 seconds per side
• Calories Burned: Approximately 2-4 per minute
• Difficulty Level: Beginner

Equipment Needed: Yoga mat

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Conclusion

Incorporating these yoga mat exercises into your routine can enhance your total body conditioning while providing the benefits of yoga. Whether you're a beginner or looking to deepen your practice, these exercises can help you build strength, flexibility, and balance from the comfort of your home.

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