Top 10 Yoga Mat Workouts for Flexibility at Home 2025

Updated December 2025

If you're looking to enhance your flexibility from the comfort of your home, yoga mat workouts are an excellent choice. Not only do they promote flexibility, but they also improve balance, core strength, and relaxation. In this article, we’ll explore the top 10 yoga mat workouts you can do at home, along with their benefits, required equipment, and detailed routines.

1. Downward Dog

Benefits: Stretches the spine, hamstrings, calves, and shoulders.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 30 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute | 3 |

How to Perform:

• Start in a plank position.
• Lift your hips up and back, forming an inverted V-shape.
• Hold for 1 minute, focusing on deep breathing.

2. Cobra Pose

Benefits: Opens the chest and stretches the spine.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 25 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 30 seconds | 3 |

How to Perform:

• Lie face down, place your hands under your shoulders.
• Press into your palms and lift your chest off the mat.
• Hold for 30 seconds, repeat 3 times.

3. Pigeon Pose

Benefits: Deeply stretches the hips and glutes.
Equipment: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 40 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute per side | 2 |

How to Perform:

• Start on all fours, bring your right knee forward towards your right wrist.
• Extend your left leg back, keeping hips square.
• Hold for 1 minute on each side.

4. Butterfly Stretch

Benefits: Opens the hips and groin area.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 20 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 2 minutes | 1 |

How to Perform:

• Sit with the soles of your feet together and knees dropped to the sides.
• Hold your feet and gently press your knees down.
• Hold for 2 minutes.

5. Seated Forward Bend

Benefits: Stretches the spine, hamstrings, and calves.
Equipment: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 30 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute | 3 |

How to Perform:

• Sit with legs extended in front of you.
• Reach forward towards your toes while keeping your back straight.
• Hold for 1 minute, repeat 3 times.

6. Cat-Cow Stretch

Benefits: Increases flexibility in the spine.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 25 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute | 5 |

How to Perform:

• Start on all fours.
• Inhale as you arch your back (cow), exhale as you round your spine (cat).
• Alternate for 1 minute.

7. Extended Side Angle Pose

Benefits: Stretches the legs and opens the hips.
Equipment: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 35 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 30 seconds per side | 2 |

How to Perform:

• Stand with feet wide, bend your right knee, and extend your left arm over your head.
• Hold for 30 seconds on each side.

8. Lizard Pose

Benefits: Deeply stretches the hips and groin.
Equipment: Yoga mat
Difficulty Level: Intermediate
Calories Burned: 40 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute per side | 2 |

How to Perform:

• Start in a lunge position with your right foot forward.
• Lower your left knee and bring your hands inside your right foot.
• Hold for 1 minute on each side.

9. Standing Forward Bend

Benefits: Stretches the hamstrings and calves.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 30 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 1 minute | 3 |

How to Perform:

• Stand with feet hip-width apart.
• Bend forward at the hips and let your head hang.
• Hold for 1 minute, repeat 3 times.

10. Child’s Pose

Benefits: Stretches the back and relaxes the body.
Equipment: Yoga mat
Difficulty Level: Beginner
Calories Burned: 20 calories in 10 minutes

| Set | Duration | Reps | |-----|----------|------| | 1 | 2 minutes | 1 |

How to Perform:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Hold for 2 minutes.

These yoga mat workouts are not only effective for improving flexibility but are also accessible for all fitness levels. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that can help you maximize your flexibility training at home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.