Top 10 Yoga Mat Workouts for At-Home Practice

Updated December 2025

Practicing yoga at home is a fantastic way to enhance flexibility, strength, and overall well-being. With just a yoga mat, you can perform a variety of workouts that cater to different fitness levels and goals. Here are the top 10 yoga mat workouts for at-home practice that will help you achieve a balanced workout routine.

1. Sun Salutations (Surya Namaskar)

Overview: A series of 12 postures performed in a flowing sequence, great for warming up the body.

• Duration: 5-10 minutes
• Difficulty: Beginner
• Calories Burned: 50-70
• Equipment Needed: Yoga mat

| Posture | Reps | |---------------------|----------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank | 1 | | Upward Dog | 1 | | Downward Dog | 1 |

2. Warrior Sequence

Overview: Strengthens the legs, core, and improves balance.

• Duration: 15 minutes
• Difficulty: Intermediate
• Calories Burned: 80-100
• Equipment Needed: Yoga mat

| Posture | Duration | |----------------------|--------------| | Warrior I | 30 seconds | | Warrior II | 30 seconds | | Reverse Warrior | 30 seconds | | Repeat on the other side | 2 minutes |

3. Bridge Pose (Setu Bandhasana)

Overview: Strengthens the glutes and lower back while improving flexibility in the spine.

• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: 35-50
• Equipment Needed: Yoga mat

| Set | Reps | Hold | |---------|----------|----------| | 1 | 10 | 20 seconds | | 2 | 10 | 30 seconds |

4. Seated Forward Bend (Paschimottanasana)

Overview: A calming pose that stretches the hamstrings and lower back.

• Duration: 5 minutes
• Difficulty: Beginner
• Calories Burned: 25-35
• Equipment Needed: Yoga mat

| Set | Hold | |---------|----------| | 1 | 1 minute | | 2 | 1 minute |

5. Plank Variations

Overview: Builds core strength and stability.

• Duration: 10 minutes
• Difficulty: Intermediate
• Calories Burned: 60-80
• Equipment Needed: Yoga mat

| Variation | Duration | |---------------------|--------------| | Standard Plank | 30 seconds | | Side Plank (each side) | 30 seconds | | Plank to Push-Up | 30 seconds |

6. Pigeon Pose (Eka Pada Rajakapotasana)

Overview: Opens the hips and stretches the thighs.

• Duration: 10 minutes
• Difficulty: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

| Set | Hold | |---------|----------| | 1 | 1 minute (each side) |

7. Chair Pose (Utkatasana)

Overview: Strengthens the thighs and core while improving balance.

• Duration: 5 minutes
• Difficulty: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat

| Set | Reps | Hold | |---------|----------|----------| | 1 | 10 | 20 seconds |

8. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Overview: Increases flexibility in the spine and relieves back tension.

• Duration: 5 minutes
• Difficulty: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

| Set | Reps | |---------|----------| | 1 | 10 |

9. Legs-Up-the-Wall Pose (Viparita Karani)

Overview: A restorative pose that promotes relaxation and aids circulation.

• Duration: 10 minutes
• Difficulty: Beginner
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

| Set | Hold | |---------|----------| | 1 | 5 minutes |

10. Corpse Pose (Savasana)

Overview: Essential for relaxation and integration of the practice.

• Duration: 5-10 minutes
• Difficulty: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

| Set | Hold | |---------|----------| | 1 | 5-10 minutes |

Incorporating these yoga mat workouts into your home practice can significantly improve your flexibility and strength. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions tailored to your unique needs. Our certified trainers will help you navigate your yoga practice effectively, ensuring you achieve your fitness goals from the comfort of your home.