Top 10 Yoga Mat Workouts for Home Practice

Yoga is an excellent way to improve flexibility, build strength, and enhance your overall well-being. With a yoga mat, you can easily create a dedicated space for your home practice. Whether you're a beginner or an experienced yogi, these top 10 yoga mat workouts will help you achieve your fitness goals right from the comfort of your home. Updated December 2025, let’s dive into the best yoga exercises that fit into your schedule and lifestyle.

1. Sun Salutations (Surya Namaskar)

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

Workout Breakdown:

• 5 rounds of Sun Salutations
• Each round includes:
  • Mountain Pose (Tadasana) - 1 breath
  • Forward Bend (Uttanasana) - 1 breath
  • Plank Pose - 1 breath
  • Cobra Pose (Bhujangasana) - 1 breath
  • Downward Dog (Adho Mukha Svanasana) - 5 breaths

2. Warrior Sequence

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Warrior I (Virabhadrasana I) - 5 breaths each side
  • Warrior II (Virabhadrasana II) - 5 breaths each side
  • Reverse Warrior (Viparita Virabhadrasana) - 5 breaths each side

3. Core Strengthening Yoga

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Boat Pose (Navasana) - 30 seconds
  • Plank Pose - 30 seconds
  • Side Plank (Vasisthasana) - 30 seconds each side

4. Flexibility Flow

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 30-50
Equipment Needed: Yoga mat

Workout Breakdown:

• 2 sets of:
  • Cat-Cow Pose (Marjaryasana-Bitilasana) - 10 reps
  • Seated Forward Bend (Paschimottanasana) - 5 breaths
  • Butterfly Stretch (Baddha Konasana) - 5 breaths

5. Balance and Stability Routine

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Tree Pose (Vrksasana) - 30 seconds each side
  • Warrior III (Virabhadrasana III) - 30 seconds each side

6. Restorative Yoga

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: 50-80
Equipment Needed: Yoga mat, optional props (blanket, bolster)

Workout Breakdown:

• 3 sets of:
  • Child’s Pose (Balasana) - 5 minutes
  • Supported Bridge Pose (Setu Bandhasana) - 5 minutes
  • Legs Up the Wall Pose (Viparita Karani) - 5 minutes

7. Power Yoga

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 250-350
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Chaturanga Dandasana - 10 reps
  • Upward Dog (Urdhva Mukha Svanasana) - 10 reps
  • Downward Dog (Adho Mukha Svanasana) - 5 breaths

8. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Breakdown:

• 2 sets of:
  • Forward Bend (Uttanasana) - 5 breaths
  • Seated Forward Bend (Paschimottanasana) - 5 breaths
  • Savasana (Corpse Pose) - 5 minutes

9. Yoga for Athletes

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: Yoga mat

Workout Breakdown:

• 3 sets of:
  • Pigeon Pose (Eka Pada Rajakapotasana) - 5 breaths each side
  • Lizard Pose (Utthan Pristhasana) - 5 breaths each side

10. Evening Wind Down

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: 40-60
Equipment Needed: Yoga mat

Workout Breakdown:

• 2 sets of:
  • Supine Spinal Twist (Supta Matsyendrasana) - 5 breaths each side
  • Happy Baby Pose (Ananda Balasana) - 5 breaths

Conclusion

Incorporating these yoga mat workouts into your home practice can lead to improved flexibility, strength, and overall health. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Perfect for busy professionals, HipTrain’s flexible scheduling allows you to fit workouts into your day easily, and it’s HSA/FSA approved for eligible expenses.