Top 10 Yoga Mat Exercises for Beginners at Home

Yoga is a fantastic way to improve flexibility, balance, and overall well-being, especially for beginners looking to start their fitness journey at home. In this guide, we've gathered the top 10 yoga mat exercises that are perfect for beginners. Updated December 2025, these exercises will help you build a strong foundation in yoga practice, all while being easy to follow.

1. Downward Facing Dog

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 30-40 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds, repeat 3 times.

Instructions:

• Start on all fours, with your wrists aligned under your shoulders and knees under your hips.
• Tuck your toes and lift your hips towards the ceiling, forming an inverted "V" shape.
• Keep your feet hip-width apart and your heels reaching towards the ground.

2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 25-35 calories (per 15 minutes)
Reps/Sets: 10 cycles (5 for cat, 5 for cow).

Instructions:

• Begin on all fours.
• Inhale and arch your back (Cow), lifting your head and tailbone.
• Exhale and round your spine (Cat), tucking your chin to your chest.

3. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 20-30 calories (per 15 minutes)
Reps/Sets: Hold for 1 minute, repeat 2 times.

Instructions:

• Kneel on your mat and sit back on your heels.
• Extend your arms forward on the mat and lower your forehead to the ground.

4. Warrior I

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 40-50 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds on each side, repeat 2 times.

Instructions:

• Stand tall, step one foot back, and bend your front knee.
• Raise your arms overhead, keeping your shoulders relaxed.

5. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 40-50 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds on each side, repeat 2 times.

Instructions:

• From Warrior I, open your hips and shoulders, extending your arms parallel to the floor.
• Gaze over your front hand.

6. Tree Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 20-30 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds on each side, repeat 2 times.

Instructions:

• Stand tall and shift your weight to one leg.
• Place the sole of your other foot on your inner thigh or calf (avoid the knee).
• Bring your hands to your heart or overhead.

7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 25-35 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds, repeat 3 times.

Instructions:

• Sit with your legs extended in front of you.
• Inhale, lengthen your spine, and exhale as you bend forward, reaching for your feet.

8. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 30-40 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds, repeat 3 times.

Instructions:

• Lie on your back with your knees bent and feet flat on the mat.
• Press your feet into the mat and lift your hips towards the ceiling.

9. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 20-30 calories (per 15 minutes)
Reps/Sets: Hold for 30 seconds, repeat 2 times.

Instructions:

• Lie face down on the mat with your hands under your shoulders.
• Press into your hands to lift your chest off the ground while keeping your hips down.

10. Savasana (Corpse Pose)

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: 15-25 calories (per 15 minutes)
Reps/Sets: Hold for 5 minutes.

Instructions:

• Lie flat on your back with your arms at your sides, palms facing up.
• Close your eyes and focus on your breath, relaxing your entire body.

Summary Table

| Exercise | Difficulty Level | Duration | Calories Burned (15 min) | |-----------------------|------------------|-------------------|---------------------------| | Downward Facing Dog | Easy | 30 sec x 3 | 30-40 | | Cat-Cow Stretch | Easy | 10 cycles | 25-35 | | Child’s Pose | Easy | 1 min x 2 | 20-30 | | Warrior I | Easy | 30 sec x 2 | 40-50 | | Warrior II | Easy | 30 sec x 2 | 40-50 | | Tree Pose | Easy | 30 sec x 2 | 20-30 | | Seated Forward Bend | Easy | 30 sec x 3 | 25-35 | | Bridge Pose | Easy | 30 sec x 3 | 30-40 | | Cobra Pose | Easy | 30 sec x 2 | 20-30 | | Savasana | Easy | 5 min | 15-25 |

These yoga mat exercises are not only beginner-friendly but also effective in enhancing flexibility and balance. If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Our training is HSA/FSA approved, making it an accessible option for those looking to invest in their health.