Top 10 Yoga Mat Workouts for Home Practice 2025

Updated December 2025

Practicing yoga at home has never been more accessible, especially with the right yoga mat workouts. These workouts not only enhance flexibility and strength but also offer a great way to unwind and relieve stress. Below, we've compiled the top 10 yoga mat workouts that you can easily incorporate into your home practice in 2025.

1. Sun Salutations (Surya Namaskar)

Focus: Full body stretch
Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

| Set | Reps | Duration | |-----|------|----------| | 1 | 5 | 10 min |

Equipment Needed: Yoga mat
Tip: Synchronize your breath with your movements for maximum effect.

2. Warrior Flow

Focus: Strength and balance
Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 80-100

| Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 15 min |

Equipment Needed: Yoga mat
Tip: Hold each pose for 5 breaths to deepen your stretch.

3. Downward Dog to Plank

Focus: Upper body strength
Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 60-80

| Set | Reps | Duration | |-----|------|----------| | 1 | 8 | 10 min |

Equipment Needed: Yoga mat
Tip: Engage your core for better stability.

4. Seated Forward Bend (Paschimottanasana)

Focus: Hamstring flexibility
Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 30-50

| Set | Reps | Duration | |-----|------|----------| | 1 | 5 | 5 min |

Equipment Needed: Yoga mat
Tip: Keep your spine straight as you lean forward.

5. Bridge Pose (Setu Bandhasana)

Focus: Lower back and glute strength
Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 50-70

| Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 10 min |

Equipment Needed: Yoga mat
Tip: Squeeze your glutes to lift your hips higher.

6. Cat-Cow Stretch

Focus: Spine flexibility
Duration: 5 minutes
Difficulty Level: All levels
Calories Burned: 20-30

| Set | Reps | Duration | |-----|------|----------| | 1 | 10 | 5 min |

Equipment Needed: Yoga mat
Tip: Coordinate your breathing with each movement for optimal relaxation.

7. Pigeon Pose (Eka Pada Rajakapotasana)

Focus: Hip flexibility
Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60

| Set | Reps | Duration | |-----|------|----------| | 1 | 5 | 10 min |

Equipment Needed: Yoga mat
Tip: Use props like blocks for support if needed.

8. Tree Pose (Vrksasana)

Focus: Balance and concentration
Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 30-50

| Set | Reps | Duration | |-----|------|----------| | 1 | 5 | 5 min |

Equipment Needed: Yoga mat
Tip: Focus on a point in front of you to help maintain balance.

9. Side Plank (Vasisthasana)

Focus: Core and arm strength
Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 60-80

| Set | Reps | Duration | |-----|------|----------| | 1 | 5 | 10 min |

Equipment Needed: Yoga mat
Tip: Stack your feet for added challenge or modify by bending the bottom knee.

10. Corpse Pose (Savasana)

Focus: Relaxation
Duration: 10 minutes
Difficulty Level: All levels
Calories Burned: 10-20

| Set | Reps | Duration | |-----|------|----------| | 1 | 1 | 10 min |

Equipment Needed: Yoga mat
Tip: Use this time to focus on your breath and let go of any tension.

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Incorporating these yoga mat workouts into your home routine can help you achieve better flexibility and strength while offering a calming escape from daily stressors. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your fitness needs. Plus, with HSA/FSA eligibility, you can invest in your health without breaking the bank.