Top 10 Yoga Mat Exercises for Home Workouts 2025

Updated December 2025

Home workouts have become increasingly popular, and yoga mat exercises are a fantastic way to enhance strength, flexibility, and balance—all from the comfort of your living room. In this list, we will explore the top 10 yoga mat exercises you can integrate into your home workout routine for 2025.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 30-40 per 30 minutes

How to Perform: Start on your hands and knees, tuck your toes, and lift your hips up and back, straightening your legs and arms. Hold for 30 seconds.

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2. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 20-30 per 10 minutes

How to Perform: Begin in a push-up position, ensuring your body is in a straight line from head to heels. Hold for 30 seconds, working up to 1 minute.

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3. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 25-35 per 20 minutes

How to Perform: Stand with feet wide apart, turn your right foot out 90 degrees, and bend your right knee over your ankle. Extend your arms parallel to the ground and hold for 30 seconds on each side.

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4. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 25-40 per 30 minutes

How to Perform: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes. Hold for 30 seconds.

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5. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 15-25 per 15 minutes

How to Perform: Sit with your legs extended in front of you. Inhale, lengthen your spine, and exhale as you reach towards your toes. Hold for 30 seconds.

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6. Child's Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: 10-20 per 10 minutes

How to Perform: Kneel on the mat, sit back on your heels, and stretch your arms forward on the mat. Hold for 1 minute.

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7. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 20-30 per 20 minutes

How to Perform: Lie face down, place your hands under your shoulders, and lift your chest while keeping your hips on the mat. Hold for 30 seconds.

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8. Tree Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 15-25 per 15 minutes

How to Perform: Stand on one leg, place the sole of your opposite foot on your inner thigh, and bring your hands to your heart. Hold for 30 seconds on each side.

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9. Side Plank

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 25-35 per 15 minutes

How to Perform: Lie on your side, stack your feet, and lift your hips while supporting your body with your forearm. Hold for 30 seconds on each side.

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10. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 20-30 per 20 minutes

How to Perform: Begin in a tabletop position, bring your right knee forward, and extend your left leg back. Hold for 30 seconds on each side.

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Workout Summary Table

| Exercise | Duration | Sets | Difficulty | Calories Burned | |----------------------|----------|------|--------------|------------------| | Downward Dog | 30 sec | 3 | Beginner | 30-40 | | Plank Pose | 30 sec | 3 | Intermediate | 20-30 | | Warrior II | 30 sec | 3 | Beginner | 25-35 | | Bridge Pose | 30 sec | 3 | Beginner | 25-40 | | Seated Forward Bend | 30 sec | 3 | Intermediate | 15-25 | | Child's Pose | 1 min | 3 | Beginner | 10-20 | | Cobra Pose | 30 sec | 3 | Intermediate | 20-30 | | Tree Pose | 30 sec | 3 | Intermediate | 15-25 | | Side Plank | 30 sec | 3 | Intermediate | 25-35 | | Pigeon Pose | 30 sec | 3 | Intermediate | 20-30 |

These yoga mat exercises are perfect for enhancing your overall fitness at home. For those looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Our sessions are HSA/FSA approved, making it easier to invest in your health.