Top 10 Yoga Mat Exercises for Flexibility and Strength at Home

Updated January 2026

Incorporating yoga mat exercises into your home workouts is a fantastic way to improve flexibility and strength. Whether you are a beginner or an experienced yogi, these exercises can be tailored to fit your fitness level. Here are the top 10 yoga mat exercises you can do at home, along with detailed instructions, sets, reps, and equipment needed.

1. Downward Facing Dog

• Description: This classic pose stretches the hamstrings, calves, and shoulders while building strength in the arms and back.
• Sets/Reps: Hold for 30 seconds to 1 minute, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 30 calories per session.

2. Warrior II

• Description: This pose enhances leg strength and stability while opening the hips and chest.
• Sets/Reps: Hold for 30 seconds on each side, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Moderate.
• Calories Burned: Approximately 40 calories per session.

3. Plank Pose

• Description: A core-strengthening exercise that also strengthens the arms and shoulders.
• Sets/Reps: Hold for 30 seconds to 1 minute, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Moderate.
• Calories Burned: Approximately 25 calories per session.

4. Pigeon Pose

• Description: This stretch targets the hips and glutes, improving flexibility.
• Sets/Reps: Hold for 30 seconds on each side, repeat 2 times.
• Equipment: Yoga mat.
• Difficulty: Moderate.
• Calories Burned: Approximately 20 calories per session.

5. Bridge Pose

• Description: Strengthens the lower back, glutes, and hamstrings while opening the chest.
• Sets/Reps: 10-15 repetitions, hold each for 5 seconds, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 35 calories per session.

6. Seated Forward Bend

• Description: This pose stretches the spine, hamstrings, and calves, enhancing flexibility.
• Sets/Reps: Hold for 30 seconds to 1 minute, repeat 2 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 15 calories per session.

7. Cat-Cow Stretch

• Description: A dynamic movement that warms up the spine and improves flexibility in the back and neck.
• Sets/Reps: 10-15 repetitions, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 20 calories per session.

8. Side Plank

• Description: Strengthens the obliques and improves balance.
• Sets/Reps: Hold for 20-30 seconds on each side, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Moderate.
• Calories Burned: Approximately 30 calories per session.

9. Child’s Pose

• Description: A restorative pose that stretches the hips, thighs, and spine, promoting relaxation.
• Sets/Reps: Hold for 1-2 minutes, repeat 2 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 10 calories per session.

10. Cobra Pose

• Description: Strengthens the spine while stretching the chest and shoulders.
• Sets/Reps: Hold for 15-30 seconds, repeat 3 times.
• Equipment: Yoga mat.
• Difficulty: Easy.
• Calories Burned: Approximately 15 calories per session.

Summary Table of Exercises

| Exercise | Sets / Reps | Duration | Difficulty | Calories Burned | |--------------------------|---------------------------|------------------|------------|------------------| | Downward Facing Dog | 3 Holds | 30s - 1 min | Easy | 30 | | Warrior II | 3 Holds | 30s each side | Moderate | 40 | | Plank Pose | 3 Holds | 30s - 1 min | Moderate | 25 | | Pigeon Pose | 2 Holds | 30s each side | Moderate | 20 | | Bridge Pose | 3 Sets | 10-15 reps | Easy | 35 | | Seated Forward Bend | 2 Holds | 30s - 1 min | Easy | 15 | | Cat-Cow Stretch | 3 Sets | 10-15 reps | Easy | 20 | | Side Plank | 3 Holds | 20-30s each side | Moderate | 30 | | Child’s Pose | 2 Holds | 1-2 min | Easy | 10 | | Cobra Pose | 3 Holds | 15-30s | Easy | 15 |

Conclusion

These top 10 yoga mat exercises are perfect for enhancing flexibility and strength at home. With the right routine, you can achieve noticeable results without the need for expensive gym memberships. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you create a tailored workout plan that suits your needs and schedule, all while being HSA/FSA approved for eligible expenses.