Top 10 Yoga Mat Exercises for Home Workouts

Updated December 2025

Yoga mats are not just for yoga! They provide a comfortable surface for a variety of exercises that can enhance flexibility, strength, and overall fitness. Here are the top 10 yoga mat exercises perfect for home workouts that cater to different fitness levels and goals.

1. Downward Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories in 15 minutes

How to Perform:

1. Start on all fours, with your hands directly under your shoulders and knees under your hips.
2. Spread your fingers wide and tuck your toes under.
3. Lift your hips towards the ceiling, forming an inverted V-shape with your body.
4. Hold for 30 seconds to 1 minute.

Workout Table: | Exercise | Sets | Duration | |------------------|------|-----------------| | Downward Dog | 3 | 30 seconds - 1 min |

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2. Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 15 minutes

How to Perform:

1. Begin in a push-up position, with your arms straight and body in a straight line.
2. Engage your core and hold this position.

Workout Table: | Exercise | Sets | Duration | |----------|------|-----------------| | Plank | 3 | 30 seconds - 1 min |

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3. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 25 calories in 15 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the mat, hip-width apart.
2. Press through your feet to lift your hips towards the ceiling.
3. Hold for 30 seconds.

Workout Table: | Exercise | Sets | Duration | |---------------|------|-----------------| | Bridge Pose | 3 | 30 seconds |

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4. Warrior II

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 35 calories in 15 minutes

How to Perform:

1. Stand with feet wide apart.
2. Turn your right foot out 90 degrees and bend your right knee.
3. Extend your arms parallel to the floor and gaze over your right hand.

Workout Table: | Exercise | Sets | Duration | |------------|------|-----------------| | Warrior II | 3 | 30 seconds each side |

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5. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 15 minutes

How to Perform:

1. Start in a plank position.
2. Shift your weight onto your right hand and rotate to the side, stacking your feet.
3. Hold for 30 seconds, then switch sides.

Workout Table: | Exercise | Sets | Duration | |-------------|------|-----------------| | Side Plank | 3 | 30 seconds each side |

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6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories in 15 minutes

How to Perform:

1. Sit with your legs extended in front of you.
2. Inhale and lengthen your spine, then exhale as you reach for your toes.

Workout Table: | Exercise | Sets | Duration | |---------------------|------|-----------------| | Seated Forward Bend | 3 | 30 seconds |

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7. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories in 15 minutes

How to Perform:

1. Start on all fours.
2. Inhale, arch your back (Cow), then exhale and round your back (Cat).

Workout Table: | Exercise | Sets | Duration | |-----------------|------|-----------------| | Cat-Cow Stretch | 3 | 30 seconds |

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8. Bicycle Crunches

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50 calories in 15 minutes

How to Perform:

1. Lie on your back, hands behind your head.
2. Bring your knees to a 90-degree angle and alternate touching your elbows to the opposite knee.

Workout Table: | Exercise | Sets | Reps | |-------------------|------|-----------------| | Bicycle Crunches | 3 | 15-20 reps each side |

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9. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories in 15 minutes

How to Perform:

1. Kneel on the mat, then sit back on your heels.
2. Reach your arms forward and relax your forehead on the mat.

Workout Table: | Exercise | Sets | Duration | |--------------|------|-----------------| | Child’s Pose | 3 | 30 seconds |

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10. Lateral Leg Raises

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 40 calories in 15 minutes

How to Perform:

1. Lie on your side with legs stacked.
2. Lift your top leg up to about 45 degrees, then lower it back down.

Workout Table: | Exercise | Sets | Reps | |-------------------|------|-----------------| | Lateral Leg Raises | 3 | 15 reps each leg |

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These yoga mat exercises are perfect for home workouts, allowing you to enhance your flexibility and strength without the need for expensive gym memberships. For those looking for personalized guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can easily integrate fitness into your busy lifestyle.