Top 10 Yoga Mat Workouts for Flexibility and Strength

Updated January 2026

Yoga mat workouts are a fantastic way to build flexibility and strength from the comfort of your home. Whether you're a beginner or an experienced yogi, these workouts can easily be adapted to suit your fitness level. Here’s a list of the top 10 yoga mat workouts that will help you enhance your flexibility and strength in 2025.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~100 calories (30 minutes)

| Exercise | Duration/Count | |-------------------|----------------| | Sun Salutation A | 5 rounds | | Sun Salutation B | 5 rounds |

Tips:

• Focus on your breath to maintain a steady flow.
• Keep your movements smooth and controlled.

2. Warrior Sequence

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~150 calories (30 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Warrior I | 30 seconds each side | | Warrior II | 30 seconds each side | | Reverse Warrior | 30 seconds each side |

Tips:

• Engage your core to stabilize your balance.
• Use a block if needed for support.

3. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories (15 minutes)

| Exercise | Reps/Duration | |---------------------|----------------| | Bridge Pose | 3 sets of 10 reps, hold for 30 seconds |

Tips:

• Squeeze your glutes at the top for maximum effect.
• Ensure your knees stay aligned with your ankles.

4. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~80 calories (20 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Pigeon Pose | 1 minute each side |

Tips:

• Use props like cushions for added comfort.
• Focus on your breath to deepen the stretch.

5. Downward Dog to Plank Flow

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~120 calories (25 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Downward Dog | 5 breaths | | Plank | 30 seconds |

Tips:

• Keep your spine straight in Downward Dog.
• Engage your core while transitioning to Plank.

6. Tree Pose (Vrksasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories (15 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Tree Pose | 30 seconds each side |

Tips:

• Focus on a fixed point in front of you to maintain balance.
• Use a wall for support if necessary.

7. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~70 calories (20 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Seated Forward Bend | 1-2 minutes hold |

Tips:

• Keep your back straight as you reach forward.
• Use a strap if you can’t reach your feet.

8. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: ~40 calories (10 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Cat-Cow Stretch | 10 rounds, 30 seconds each |

Tips:

• Synchronize your breath with your movements.
• Focus on the arching and rounding of your spine.

9. Lizard Pose (Utthan Pristhasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~90 calories (20 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Lizard Pose | 1 minute each side |

Tips:

• Keep your back leg straight for a deeper stretch.
• Use blocks under your hands for added support.

10. Happy Baby (Ananda Balasana)

Equipment Needed: Yoga mat
Difficulty Level: All Levels
Calories Burned: ~30 calories (10 minutes)

| Exercise | Duration/Count | |---------------------|----------------| | Happy Baby | 1-2 minutes hold |

Tips:

• Rock side to side for added relief.
• Keep your shoulders relaxed on the mat.

These yoga mat workouts can easily fit into your daily routine, helping you achieve your flexibility and strength goals without the need for a gym membership. Plus, with HipTrain's live 1-on-1 video personal training, you can receive personalized guidance to ensure you're performing each movement correctly and effectively.