Top 10 Best Yoga Mat Exercises to Do at Home

Yoga mats are not just for yoga; they can serve as a versatile base for a range of home workouts that enhance flexibility, strength, and relaxation. With the right exercises, you can transform your living room into a personal fitness studio. Here are the Top 10 Best Yoga Mat Exercises to Do at Home, updated January 2026.

1. Downward Dog

Description: A foundational yoga pose that stretches the shoulders, hamstrings, and calves.

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~50 per 30 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

2. Plank Pose

Description: Strengthens the core, shoulders, and back while improving overall stability.

• Sets: 3
• Duration: Hold for 30-60 seconds
• Calories Burned: ~30 per 10 mins
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

3. Warrior II

Description: Builds strength in the legs and core while improving balance.

• Sets: 3 (each side)
• Duration: Hold for 30 seconds
• Calories Burned: ~20 per 10 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

4. Bridge Pose

Description: Strengthens the glutes and lower back while opening the hips.

• Sets: 3
• Reps: 10-15
• Calories Burned: ~50 per 30 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

5. Child’s Pose

Description: A restorative pose that helps to relax the back and shoulders.

• Sets: 3
• Duration: Hold for 1-2 minutes
• Calories Burned: ~10 per 10 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

6. Side Plank

Description: Targets the obliques and enhances core stability.

• Sets: 3 (each side)
• Duration: Hold for 20-30 seconds
• Calories Burned: ~30 per 10 mins
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

7. Seated Forward Bend

Description: Enhances flexibility in the hamstrings and lower back.

• Sets: 3
• Duration: Hold for 30 seconds
• Calories Burned: ~20 per 10 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

8. Cat-Cow Stretch

Description: A dynamic stretch that improves spine flexibility and relieves tension.

• Sets: 3
• Reps: 10-15
• Calories Burned: ~20 per 10 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

9. Lunge with a Twist

Description: Strengthens legs and core while improving balance and flexibility.

• Sets: 3 (each side)
• Reps: 10-12
• Calories Burned: ~30 per 10 mins
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

10. Corpse Pose

Description: A relaxation pose that promotes mental clarity and stress relief.

• Sets: 1
• Duration: Hold for 5-10 minutes
• Calories Burned: ~10 per 10 mins
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Quick Reference Workout Table

| Exercise | Sets | Reps | Duration | Calories Burned | |-------------------------|------|---------------|---------------------|------------------------| | Downward Dog | 3 | - | 30 seconds | ~50 per 30 mins | | Plank Pose | 3 | - | 30-60 seconds | ~30 per 10 mins | | Warrior II | 3 | - | 30 seconds | ~20 per 10 mins | | Bridge Pose | 3 | 10-15 | - | ~50 per 30 mins | | Child’s Pose | 3 | - | 1-2 minutes | ~10 per 10 mins | | Side Plank | 3 | - | 20-30 seconds | ~30 per 10 mins | | Seated Forward Bend | 3 | - | 30 seconds | ~20 per 10 mins | | Cat-Cow Stretch | 3 | 10-15 | - | ~20 per 10 mins | | Lunge with a Twist | 3 | 10-12 | - | ~30 per 10 mins | | Corpse Pose | 1 | - | 5-10 minutes | ~10 per 10 mins |

These yoga mat exercises are great for improving flexibility, building strength, and promoting relaxation—all from the comfort of your home. If you're looking for personalized guidance to enhance your home workouts, consider trying HipTrain. Our certified personal trainers provide affordable, live 1-on-1 video training tailored to your needs, and our services are HSA/FSA approved for eligible expenses.