Top 10 Yoga Mat Workouts for Home Beginners 2025

Updated January 2026

Embarking on a fitness journey at home is easier than ever, especially with yoga mat workouts designed for beginners. These workouts enhance flexibility, strength, and mindfulness without the need for extensive equipment. Here are the top 10 yoga mat workouts perfect for beginners in 2025.

1. Sun Salutation (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Easy
Calories Burned: 50-100
Equipment Needed: Yoga mat

Routine:

• Reps: 5 rounds
• Sets: 1
• Description: A sequence of 12 postures that warms up the body and improves flexibility.

| Pose | Duration | |-------------|-----------| | Mountain | 1 minute | | Forward Bend| 30 seconds| | Plank | 30 seconds| | Cobra | 30 seconds| | Downward Dog| 1 minute |

2. Cat-Cow Stretch

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

Routine:

• Reps: 10-15 rounds
• Sets: 1
• Description: This dynamic stretch improves spinal flexibility and relieves tension.

| Position | Duration | |--------------|-----------| | Cat | 1 second | | Cow | 1 second |

3. Child’s Pose (Balasana)

Duration: 3-5 minutes
Difficulty Level: Easy
Calories Burned: 10-20
Equipment Needed: Yoga mat

Routine:

• Reps: Hold for 30 seconds - 1 minute
• Sets: 2-3
• Description: A restorative pose that stretches the back and hips.

4. Warrior II (Virabhadrasana II)

Duration: 5 minutes
Difficulty Level: Moderate
Calories Burned: 30-50
Equipment Needed: Yoga mat

Routine:

• Reps: 5 breaths on each side
• Sets: 2
• Description: Strengthens the legs and opens the hips.

| Position | Duration | |------------|-----------| | Right Side | 5 breaths | | Left Side | 5 breaths |

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 25-40
Equipment Needed: Yoga mat

Routine:

• Reps: 10-15
• Sets: 2-3
• Description: This pose strengthens the back, glutes, and legs.

| Position | Duration | |------------|-----------| | Hold | 30 seconds|

6. Seated Forward Bend (Paschimottanasana)

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

Routine:

• Reps: Hold for 30 seconds - 1 minute
• Sets: 2-3
• Description: This stretch improves flexibility in the hamstrings and spine.

7. Downward-Facing Dog (Adho Mukha Svanasana)

Duration: 5 minutes
Difficulty Level: Moderate
Calories Burned: 40-60
Equipment Needed: Yoga mat

Routine:

• Reps: Hold for 30 seconds - 1 minute
• Sets: 2-3
• Description: A full-body stretch that strengthens the arms and legs.

8. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 5 minutes
Difficulty Level: Moderate
Calories Burned: 30-50
Equipment Needed: Yoga mat

Routine:

• Reps: Hold for 30 seconds - 1 minute each side
• Sets: 2
• Description: Opens the hips and stretches the glutes.

9. Corpse Pose (Savasana)

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

Routine:

• Reps: Hold for 5-10 minutes
• Sets: 1
• Description: A relaxing pose that helps with recovery and mindfulness.

10. Standing Forward Bend (Uttanasana)

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

Routine:

• Reps: Hold for 30 seconds - 1 minute
• Sets: 2-3
• Description: This pose stretches the hamstrings and calms the mind.

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These yoga mat workouts are perfect for beginners looking to enhance their flexibility and strength from the comfort of their homes. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, your sessions may be eligible for HSA/FSA reimbursement.