Top 10 Yoga Mat Workouts for Beginners at Home 2025

Updated December 2025

Embarking on a fitness journey can be daunting, especially for beginners. However, yoga mat workouts offer a versatile and accessible way to develop strength, flexibility, and mindfulness from the comfort of your home. Here are the top 10 yoga mat workouts perfect for beginners, all designed to help you ease into a regular practice.

1. Child's Pose Sequence

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

Instructions:

• Start in a kneeling position.
• Sit back on your heels, stretch your arms forward, and lower your forehead to the mat.
• Hold for 1-2 minutes, breathing deeply.

2. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: ~25 calories
Equipment Needed: Yoga mat

Instructions:

• Start on all fours.
• Inhale as you arch your back (Cow), and exhale as you round your back (Cat).
• Repeat for 10-15 cycles.

3. Downward Facing Dog

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

Instructions:

• From all fours, lift your hips, forming an inverted V.
• Press your heels toward the mat and hold for 5-10 breaths.

4. Warrior I Pose

Duration: 3 minutes per side
Difficulty Level: Moderate
Calories Burned: ~40 calories
Equipment Needed: Yoga mat

Instructions:

• Stand tall, step back with your right foot, bend your front knee.
• Raise your arms overhead and hold for 5 breaths.
• Switch sides.

5. Warrior II Pose

Duration: 3 minutes per side
Difficulty Level: Moderate
Calories Burned: ~40 calories
Equipment Needed: Yoga mat

Instructions:

• From Warrior I, open your arms parallel to the ground, gaze over your front hand.
• Hold for 5 breaths, switch sides.

6. Tree Pose

Duration: 3 minutes per side
Difficulty Level: Moderate
Calories Burned: ~30 calories
Equipment Needed: Yoga mat

Instructions:

• Stand on one leg, place the sole of the opposite foot on your inner thigh or calf.
• Raise your arms overhead and hold for 5 breaths. Switch sides.

7. Seated Forward Bend

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

Instructions:

• Sit with your legs extended, inhale, and reach for your toes as you exhale.
• Hold for 5 breaths.

8. Bridge Pose

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

Instructions:

• Lie on your back, knees bent, feet flat on the mat.
• Lift your hips towards the ceiling and hold for 5 breaths.

9. Corpse Pose

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: ~15 calories
Equipment Needed: Yoga mat

Instructions:

• Lie flat on your back, arms at your sides.
• Focus on your breathing and relax for 5 minutes.

10. Sun Salutation A

Duration: 10 minutes
Difficulty Level: Moderate
Calories Burned: ~50 calories
Equipment Needed: Yoga mat

Instructions:

• Start in Mountain Pose, flow through Downward Dog, Plank, and Cobra.
• Repeat the cycle for 5 rounds.

Quick Reference Workout Table

| Workout | Duration | Difficulty Level | Calories Burned | |------------------------|------------------|------------------|------------------| | Child's Pose Sequence | 5 minutes | Easy | ~20 | | Cat-Cow Stretch | 5 minutes | Easy | ~25 | | Downward Facing Dog | 5 minutes | Easy | ~30 | | Warrior I Pose | 3 mins/side | Moderate | ~40 | | Warrior II Pose | 3 mins/side | Moderate | ~40 | | Tree Pose | 3 mins/side | Moderate | ~30 | | Seated Forward Bend | 5 minutes | Easy | ~20 | | Bridge Pose | 5 minutes | Easy | ~40 | | Corpse Pose | 5 minutes | Easy | ~15 | | Sun Salutation A | 10 minutes | Moderate | ~50 |

These yoga mat workouts are perfect for beginners looking to establish a routine without the hassle of heading to a gym. For those who want personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions that can help you master these workouts and more. Plus, our services are HSA/FSA approved, making it even easier to invest in your health.