Top 10 Yoga Mat Exercises for Your Home Routine 2025

Updated January 2026

Incorporating yoga mat exercises into your home workout routine is an excellent way to improve flexibility, strength, and overall wellness. Here are the top 10 yoga mat exercises that you can easily integrate into your daily regimen. Each exercise includes details on reps, sets, duration, and the calories burned, allowing you to customize your practice based on your fitness goals.

1. Downward Facing Dog

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

2. Warrior II

• Description: Strengthens legs and core while improving balance and focus.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Calories Burned: ~20 calories.
• Difficulty Level: Beginner to Intermediate.
• Equipment Needed: Yoga mat.

3. Plank Pose

• Description: Builds core strength and stability.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~25 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

4. Cobra Pose

• Description: Opens the chest and stretches the spine.
• Reps/Sets: Hold for 15 seconds, repeat 4 times.
• Calories Burned: ~10 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

5. Child’s Pose

• Description: A restful pose that stretches the hips, thighs, and back.
• Reps/Sets: Hold for 1 minute, repeat 3 times.
• Calories Burned: ~5 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

6. Bridge Pose

• Description: Strengthens the back, glutes, and hamstrings.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~20 calories.
• Difficulty Level: Beginner to Intermediate.
• Equipment Needed: Yoga mat.

7. Seated Forward Bend

• Description: Stretches the spine and hamstrings, promoting relaxation.
• Reps/Sets: Hold for 30 seconds, repeat 3 times.
• Calories Burned: ~10 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

8. Triangle Pose

• Description: Enhances flexibility and strengthens the legs.
• Reps/Sets: Hold for 30 seconds on each side, repeat 3 times.
• Calories Burned: ~20 calories.
• Difficulty Level: Intermediate.
• Equipment Needed: Yoga mat.

9. Cat-Cow Stretch

• Description: A dynamic movement that increases spinal flexibility.
• Reps/Sets: 10 repetitions, 3 sets.
• Calories Burned: ~15 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

10. Corpse Pose

• Description: A restorative pose that promotes relaxation and mindfulness.
• Reps/Sets: Hold for 5 minutes.
• Calories Burned: ~5 calories.
• Difficulty Level: Beginner.
• Equipment Needed: Yoga mat.

Sample Workout Table

| Exercise | Duration/Reps | Sets | Calories Burned | |-----------------------|----------------------|-------|------------------| | Downward Facing Dog | 30 seconds | 3 | 15 | | Warrior II | 30 seconds each side | 3 | 20 | | Plank Pose | 30 seconds | 3 | 25 | | Cobra Pose | 15 seconds | 4 | 10 | | Child’s Pose | 1 minute | 3 | 5 | | Bridge Pose | 30 seconds | 3 | 20 | | Seated Forward Bend | 30 seconds | 3 | 10 | | Triangle Pose | 30 seconds each side | 3 | 20 | | Cat-Cow Stretch | 10 repetitions | 3 | 15 | | Corpse Pose | 5 minutes | 1 | 5 |

These yoga mat exercises are not only effective but also convenient for practicing at home. If you’d like to enhance your yoga practice with personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you achieve your fitness goals with customized routines that fit your busy schedule, all while being HSA/FSA approved for eligible expenses.