Top 10 Yoga Mat Exercises for Home Practice 2025

Updated January 2026

Practicing yoga at home can be a rewarding experience, enhancing both your flexibility and strength. With just a yoga mat, you can perform a variety of exercises that cater to all fitness levels. Here are the top 10 yoga mat exercises for your home practice in 2025.

1. Downward Facing Dog

• Description: A foundational pose that stretches the back, hamstrings, and calves.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner.
• Calories Burned: Approximately 30 calories in 15 minutes.

2. Warrior II

• Description: Builds strength in the legs and core while improving balance.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner to Intermediate.
• Calories Burned: Approximately 40 calories in 15 minutes.

3. Plank Pose

• Description: Strengthens the core, arms, and back.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Intermediate.
• Calories Burned: Approximately 50 calories in 15 minutes.

4. Bridge Pose

• Description: Opens the chest and strengthens the back and glutes.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner.
• Calories Burned: Approximately 20 calories in 15 minutes.

5. Seated Forward Bend

• Description: Increases flexibility in the hamstrings and lower back.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner.
• Calories Burned: Approximately 15 calories in 15 minutes.

6. Tree Pose

• Description: Enhances balance and stability while strengthening the legs.
• Reps/Sets: Hold for 30 seconds on each leg, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Intermediate.
• Calories Burned: Approximately 25 calories in 15 minutes.

7. Child's Pose

• Description: A restorative pose that stretches the hips, thighs, and back.
• Reps/Sets: Hold for 1 minute, repeat 2 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner.
• Calories Burned: Approximately 10 calories in 15 minutes.

8. Cobra Pose

• Description: Opens the chest and stretches the spine.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Beginner.
• Calories Burned: Approximately 20 calories in 15 minutes.

9. Lizard Pose

• Description: Deepens hip flexibility and strengthens the legs.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Intermediate.
• Calories Burned: Approximately 30 calories in 15 minutes.

10. Pigeon Pose

• Description: Opens the hips and stretches the glutes.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Equipment Needed: Yoga mat.
• Difficulty Level: Intermediate.
• Calories Burned: Approximately 25 calories in 15 minutes.

Summary Table of Yoga Mat Exercises

| Exercise | Duration | Difficulty Level | Calories Burned | |----------------------|------------------|------------------|------------------| | Downward Facing Dog | 30 sec x 3 | Beginner | 30 | | Warrior II | 30 sec x 3 | Beginner-Intermediate | 40 | | Plank Pose | 30 sec x 3 | Intermediate | 50 | | Bridge Pose | 30 sec x 3 | Beginner | 20 | | Seated Forward Bend | 30 sec x 3 | Beginner | 15 | | Tree Pose | 30 sec x 3 | Intermediate | 25 | | Child's Pose | 1 min x 2 | Beginner | 10 | | Cobra Pose | 30 sec x 3 | Beginner | 20 | | Lizard Pose | 30 sec x 3 | Intermediate | 30 | | Pigeon Pose | 30 sec x 3 | Intermediate | 25 |

Incorporating these yoga mat exercises into your home practice can significantly enhance your flexibility and strength. For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. With certified trainers and flexible scheduling, you can tailor your workouts to your needs. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an accessible option for everyone.