Top 10 Yoga Mat Workouts for Beginners at Home

Updated December 2025

Yoga mat workouts are an excellent way for beginners to incorporate fitness into their daily routines without the need for extensive equipment or a gym membership. These workouts can easily be done at home and are perfect for those looking to improve flexibility, strength, and overall wellness. Here are the top 10 yoga mat workouts that you can start today!

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~50-70 calories

| Move | Reps | |---------------------|------| | Mountain Pose | 1 | | Forward Bend | 1 | | Plank | 1 | | Cobra Pose | 1 | | Downward Dog | 1 |

Tip: Focus on your breath and flow through each pose smoothly.

2. Cat-Cow Stretch

Duration: 3-5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~30-50 calories

| Move | Reps | |---------------------|------| | Cat Pose | 10 | | Cow Pose | 10 |

Tip: This stretch is great for warming up the spine and improving flexibility.

3. Warrior I Pose (Virabhadrasana I)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~40-60 calories

| Move | Duration | |---------------------|----------| | Hold Warrior I | 30 seconds each side |

Tip: Keep your front knee aligned over your ankle for proper form.

4. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~50-70 calories

| Move | Duration | |---------------------|----------| | Hold Downward Dog | 1 minute |

Tip: Press your heels into the mat for a deeper stretch in your calves.

5. Child’s Pose (Balasana)

Duration: 3-5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~20-30 calories

| Move | Duration | |---------------------|----------| | Hold Child’s Pose | 1-2 minutes |

Tip: Use this pose for relaxation and to catch your breath during your workout.

6. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~40-60 calories

| Move | Reps | |---------------------|------| | Hold Bridge Pose | 30 seconds, repeat 3 times |

Tip: Squeeze your glutes at the top of the pose for maximum benefit.

7. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~30-50 calories

| Move | Duration | |---------------------|----------| | Hold Forward Bend | 1-2 minutes |

Tip: Keep your back straight as you reach for your toes.

8. Lying Spinal Twist (Supta Matsyendrasana)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~30-50 calories

| Move | Duration | |---------------------|----------| | Hold Twist | 30 seconds each side |

Tip: Keep your shoulders flat on the mat for a deeper stretch.

9. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: ~50-70 calories

| Move | Duration | |---------------------|----------| | Hold Pigeon Pose | 30 seconds each side |

Tip: Use a cushion under your hip if you feel discomfort.

10. Corpse Pose (Savasana)

Duration: 5-10 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~10-20 calories

| Move | Duration | |---------------------|----------| | Hold Corpse Pose | 5-10 minutes |

Tip: Focus on your breathing and allow your body to relax completely.

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Incorporating these yoga mat workouts into your home fitness routine can help you build a solid foundation for your fitness journey. For personalized guidance and support, consider trying HipTrain, where you can enjoy live 1-on-1 video personal training with certified trainers at affordable rates. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for your health and wellness.