Top 10 Yoga Mat Workout Routines for Beginners

Updated January 2026

Yoga mat workouts are an excellent way for beginners to ease into fitness while enjoying the benefits of flexibility, strength, and mindfulness. Whether you're looking to enhance your at-home fitness routine or simply want to unwind after a long day, these top 10 yoga mat workout routines are perfect for you. Each routine is designed to be beginner-friendly and requires minimal equipment—just a yoga mat!

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: Approximately 50-70

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Mountain Pose | 1 minute | | Forward Fold | 1 minute | | Plank | 30 seconds | | Cobra Pose | 30 seconds | | Downward Dog | 1 minute | | Repeat sequence | 3 times |

Equipment Needed: Yoga mat

2. Warrior Sequence

Duration: 15 minutes
Difficulty Level: Easy
Calories Burned: Approximately 80-100

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Reverse Warrior | 30 seconds each side | | Extended Side Angle| 30 seconds each side | | Repeat sequence | 2 times |

Equipment Needed: Yoga mat

3. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: Approximately 20-30

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Cat Pose | 1 minute | | Cow Pose | 1 minute | | Repeat sequence | 5 times |

Equipment Needed: Yoga mat

4. Seated Forward Bend

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: Approximately 20-30

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Seated Forward Bend| 1 minute hold | | Repeat | 2 times |

Equipment Needed: Yoga mat

5. Bridge Pose

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: Approximately 50-70

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Bridge Pose | 30 seconds hold | | Rest | 30 seconds | | Repeat | 5 times |

Equipment Needed: Yoga mat

6. Child’s Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: Approximately 20-30

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Child's Pose | 1 minute hold | | Repeat | 3 times |

Equipment Needed: Yoga mat

7. Standing Forward Bend

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: Approximately 40-60

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Standing Forward Bend| 1 minute hold | | Repeat | 3 times |

Equipment Needed: Yoga mat

8. Pigeon Pose

Duration: 10 minutes
Difficulty Level: Medium
Calories Burned: Approximately 50-70

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Pigeon Pose | 30 seconds each side | | Repeat | 2 times |

Equipment Needed: Yoga mat

9. Corpse Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: Approximately 10-20

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Corpse Pose | 5 minutes hold |

Equipment Needed: Yoga mat

10. Final Relaxation

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: Approximately 10-20

Workout Table:

| Exercise | Reps/Duration | |-------------------|---------------| | Deep Breathing | 5 minutes hold |

Equipment Needed: Yoga mat

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These yoga mat workouts are perfect for beginners looking to integrate yoga into their home fitness routine. If you're ready to take your fitness journey to the next level, consider personal training with HipTrain. Our certified trainers offer live 1-on-1 video sessions tailored to your needs, all at an affordable price that fits your budget. Plus, our services are HSA/FSA approved for eligible expenses!