Top 10 Yoga Mat Workouts for Full Body Stretching

Updated January 2026

Yoga is more than just a serene practice; it offers numerous benefits including improved flexibility, enhanced balance, and stress relief. If you're looking for effective yoga mat workouts to incorporate into your home fitness routine, you've come to the right place. Here are the top 10 yoga mat workouts for full-body stretching that you can easily do at home.

1. Downward Dog (Adho Mukha Svanasana)

• Duration: Hold for 30 seconds to 1 minute
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Instructions: Start on your hands and knees, tuck your toes, and lift your hips up and back. Press your heels toward the ground for a full-body stretch.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Duration: 1 minute (30 seconds each pose)
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Instructions: Alternate between arching your back (Cat) and sinking your belly (Cow) while breathing deeply.

3. Standing Forward Bend (Uttanasana)

• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 25 calories

Instructions: Stand tall, hinge at your hips, and fold forward. Let your head hang for a deep stretch.

4. Cobra Pose (Bhujangasana)

• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Instructions: Lie face down, place your hands under your shoulders, and lift your chest while keeping your hips on the ground.

5. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 1 minute
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Instructions: Sit with legs extended, hinge at your hips, and reach for your feet to stretch your back and hamstrings.

6. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Instructions: From a plank position, bring one knee forward and extend the opposite leg back, lowering your torso for a hip stretch.

7. Child’s Pose (Balasana)

• Duration: Hold for 1 minute
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories

Instructions: Kneel on your mat, sit back on your heels, and stretch your arms forward on the mat, letting your forehead rest down.

8. Triangle Pose (Trikonasana)

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 35 calories

Instructions: Stand with legs wide, reach one arm down toward your ankle while extending the other arm upwards, creating a stretch from your toes to your fingertips.

9. Bridge Pose (Setu Bandhasana)

• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Instructions: Lie on your back with knees bent, feet flat on the mat, and lift your hips while squeezing your glutes.

10. Supine Spinal Twist (Supta Matsyendrasana)

• Duration: Hold for 30 seconds on each side
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 25 calories

Instructions: Lie on your back, draw one knee towards your chest, and let it fall to the opposite side for a gentle spine twist.

Summary Table of Yoga Mat Workouts

| Workout | Duration | Difficulty Level | Calories Burned | |-----------------------|----------------------|------------------|-----------------| | Downward Dog | 30 sec - 1 min | Beginner | 30 | | Cat-Cow Stretch | 1 min (30 sec each) | Beginner | 20 | | Standing Forward Bend | 30 sec | Beginner | 25 | | Cobra Pose | 30 sec | Beginner | 20 | | Seated Forward Bend | 1 min | Intermediate | 40 | | Pigeon Pose | 30 sec each side | Intermediate | 40 | | Child’s Pose | 1 min | Beginner | 15 | | Triangle Pose | 30 sec each side | Intermediate | 35 | | Bridge Pose | 30 sec | Beginner | 30 | | Supine Spinal Twist | 30 sec each side | Beginner | 25 |

Incorporating these yoga mat workouts into your routine can help you achieve a full-body stretch and improve overall flexibility. For those looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers can help you maximize your yoga practice from the comfort of your home, and we are HSA/FSA approved for eligible expenses.