Top 10 Best Yoga Mat Workouts for Beginners

Are you ready to embark on your fitness journey with yoga? Yoga mat workouts are an excellent way for beginners to build flexibility, strength, and mindfulness. Updated January 2026, we’ve compiled a list of the top 10 best yoga mat workouts that cater to beginners. Each workout is designed to help you ease into your practice while maximizing benefits.

1. Sun Salutations (Surya Namaskar)

Description: A series of postures that warm up the body and improve flexibility.
Equipment Needed: Yoga mat
Duration: 10 minutes
Calories Burned: Approximately 50-70

| Move | Reps | Duration | |--------------------|------|--------------| | Mountain Pose | 1 | 1 minute | | Forward Bend | 1 | 30 seconds | | Plank | 1 | 30 seconds | | Cobra Pose | 1 | 30 seconds | | Downward Dog | 1 | 1 minute |

2. Cat-Cow Stretch

Description: A gentle flow between two positions that warms the spine and relieves back tension.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 20-30

| Move | Reps | Duration | |-------------|------|-----------| | Cat Pose | 10 | 1 minute | | Cow Pose | 10 | 1 minute |

3. Child's Pose

Description: A restorative stretch that promotes relaxation and flexibility.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 10-20

| Move | Reps | Duration | |-------------------|------|-----------| | Child's Pose | 1 | 5 minutes |

4. Warrior I (Virabhadrasana I)

Description: Builds strength in the legs and opens the hips and chest.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 30-50

| Move | Reps | Duration | |--------------------|------|-----------| | Warrior I (each side) | 5 | 1 minute |

5. Bridge Pose (Setu Bandhasana)

Description: Strengthens the back, glutes, and legs while opening the chest.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 30-50

| Move | Reps | Duration | |--------------------|------|-----------| | Bridge Pose | 10 | 1 minute |

6. Seated Forward Bend (Paschimottanasana)

Description: A calming stretch that improves flexibility in the hamstrings and spine.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 20-30

| Move | Reps | Duration | |--------------------|------|-----------| | Seated Forward Bend | 1 | 5 minutes |

7. Tree Pose (Vrksasana)

Description: Enhances balance and stability while strengthening the legs.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 20-30

| Move | Reps | Duration | |--------------------|------|-----------| | Tree Pose (each side) | 5 | 1 minute |

8. Lying Spinal Twist (Supta Matsyendrasana)

Description: A gentle twist that aids in spinal mobility and digestion.
Equipment Needed: Yoga mat
Duration: 5 minutes
Calories Burned: Approximately 20-30

| Move | Reps | Duration | |--------------------|------|-----------| | Lying Spinal Twist (each side) | 5 | 1 minute |

9. Corpse Pose (Savasana)

Description: The ultimate relaxation pose that allows the body to recover and integrate the practice.
Equipment Needed: Yoga mat
Duration: 5-10 minutes
Calories Burned: Approximately 10-20

| Move | Reps | Duration | |--------------------|------|-----------| | Corpse Pose | 1 | 5-10 minutes |

10. Basic Meditation

Description: A practice that helps to calm the mind and improve focus.
Equipment Needed: Yoga mat
Duration: 5-10 minutes
Calories Burned: Approximately 5-10

| Move | Reps | Duration | |--------------------|------|-----------| | Basic Meditation | 1 | 5-10 minutes |

These yoga mat workouts are perfect for beginners looking to enhance flexibility and strength. With just a yoga mat and your body, you can start your journey toward better health and wellness.

Why Choose HipTrain?

For those who want personalized guidance, HipTrain offers affordable live 1-on-1 personal training that can help you master these yoga workouts from the comfort of your home. Our certified trainers can provide tailored sessions that fit your schedule, making it easier for busy professionals to maintain their fitness goals. Plus, our services are HSA/FSA approved for eligible expenses.