Top 10 Yoga Mat Workouts for Beginners

Updated January 2026

Starting a yoga journey can be both exciting and intimidating for beginners. Fortunately, yoga mat workouts are an excellent way to ease into this practice, providing a solid foundation for flexibility, strength, and mindfulness. Here are the top 10 yoga mat workouts for beginners that you can easily incorporate into your routine, whether at home or on the go.

1. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 15 calories in 10 minutes

| Sets | Reps | Duration | |------|------|----------| | 2 | 10 | 5 mins |

Instructions: Start on your hands and knees. Inhale as you arch your back (cow), and exhale as you round your back (cat). Repeat for the sets listed.

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2. Downward Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories in 10 minutes

| Sets | Duration | |------|----------| | 3 | 30 secs |

Instructions: From all fours, lift your hips and straighten your legs, forming an inverted V. Hold for the duration specified.

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3. Child's Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 10 calories in 10 minutes

| Sets | Duration | |------|----------| | 2 | 1 min |

Instructions: Sit back on your heels, stretch your arms forward, and lower your forehead to the mat. Breathe deeply.

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4. Warrior I

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: Approximately 25 calories in 10 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 5 | 30 secs |

Instructions: Stand with feet hip-width apart, step one foot back, and bend your front knee. Raise your arms overhead. Switch sides.

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5. Warrior II

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: Approximately 25 calories in 10 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 5 | 30 secs |

Instructions: From Warrior I, open your hips and shoulders to face the side, extending your arms parallel to the ground. Hold and switch sides.

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6. Tree Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Calories Burned: Approximately 20 calories in 10 minutes

| Sets | Duration | |------|----------| | 3 | 30 secs |

Instructions: Stand tall and shift your weight to one leg. Place the sole of the opposite foot on your inner thigh or calf. Breathe and switch sides.

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7. Cobra Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 15 calories in 10 minutes

| Sets | Duration | |------|----------| | 2 | 30 secs |

Instructions: Lie on your stomach, place your palms under your shoulders, and gently lift your chest while keeping your hips on the mat.

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8. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories in 10 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | 30 secs |

Instructions: Lie on your back with knees bent. Lift your hips towards the ceiling, squeezing your glutes. Lower and repeat.

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9. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 15 calories in 10 minutes

| Sets | Duration | |------|----------| | 2 | 1 min |

Instructions: Sit with legs extended, reach forward towards your toes, and breathe deeply.

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10. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 5 calories in 10 minutes

| Sets | Duration | |------|----------| | 1 | 5 mins |

Instructions: Lie flat on your back, arms at your sides, and focus on your breath for relaxation.

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These beginner-friendly yoga mat workouts not only enhance flexibility and strength but also promote relaxation and mindfulness. For those looking to take their yoga practice to the next level, consider engaging in live 1-on-1 personal training sessions with HipTrain. Our certified trainers offer affordable pricing, flexible scheduling, and are HSA/FSA approved for eligible expenses.