Top 10 Yoga Mat Workouts for Home Practice in 2025

Updated January 2026

Yoga mat workouts are an excellent way to enhance your flexibility, strength, and overall well-being from the comfort of your home. In 2025, we've rounded up the top 10 yoga mat workouts that are perfect for anyone looking to incorporate effective exercises into their routine. Not only are these workouts easy to follow, but they also require minimal equipment—just your yoga mat and a willingness to improve.

Here’s a list of the best yoga exercises you can practice at home:

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~30 calories
Equipment Needed: Yoga mat

Description: A series of 12 poses performed in a sequence that warms up the body.

| Pose | Duration (seconds) | |---------------------|--------------------| | Mountain Pose | 30 | | Forward Bend | 30 | | Plank | 30 | | Cobra Pose | 30 | | Downward Dog | 30 | | Repeat Sequence | 2 times |

2. Warrior Flow

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~50 calories
Equipment Needed: Yoga mat

Description: A combination of Warrior I, II, and III poses to build strength and stability.

| Pose | Sets | Reps | Duration (seconds) | |---------------------|------|------|--------------------| | Warrior I | 3 | 5 | 30 | | Warrior II | 3 | 5 | 30 | | Warrior III | 3 | 5 | 30 |

3. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~25 calories
Equipment Needed: Yoga mat

Description: A great stretch for the hamstrings and lower back.

| Pose | Duration (seconds) | |---------------------|--------------------| | Seated Forward Bend | 60 | | Hold and Breathe | 60 |

4. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~20 calories
Equipment Needed: Yoga mat

Description: A gentle flow between two poses that warms up the spine.

| Pose | Sets | Reps | Duration (seconds) | |---------------------|------|------|--------------------| | Cat Pose | 3 | 5 | 30 | | Cow Pose | 3 | 5 | 30 |

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~40 calories
Equipment Needed: Yoga mat

Description: Strengthens the back, glutes, and hamstrings.

| Pose | Sets | Duration (seconds) | |---------------------|------|--------------------| | Bridge Pose | 3 | 30 |

6. Plank Variations

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~60 calories
Equipment Needed: Yoga mat

Description: Builds core strength and stability.

| Variation | Sets | Duration (seconds) | |---------------------|------|--------------------| | Standard Plank | 3 | 30 | | Side Plank | 3 | 30 (each side) | | Plank to Downward Dog | 3 | 30 |

7. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~30 calories
Equipment Needed: Yoga mat

Description: Opens the hips and stretches the glutes.

| Pose | Sets | Duration (seconds) | |---------------------|------|--------------------| | Pigeon Pose | 2 | 60 (each side) |

8. Child’s Pose (Balasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~15 calories
Equipment Needed: Yoga mat

Description: A resting pose that stretches the back and hips.

| Pose | Duration (seconds) | |---------------------|--------------------| | Child’s Pose | 120 |

9. Downward Facing Dog (Adho Mukha Svanasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: ~30 calories
Equipment Needed: Yoga mat

Description: A full-body stretch that strengthens and lengthens the spine.

| Pose | Sets | Duration (seconds) | |---------------------|------|--------------------| | Downward Dog | 3 | 30 |

10. Savasana (Corpse Pose)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~10 calories
Equipment Needed: Yoga mat

Description: The final resting pose to relax the body and mind.

| Pose | Duration (seconds) | |---------------------|--------------------| | Savasana | 300 |

Conclusion

Incorporating these yoga mat workouts into your home routine can greatly improve your flexibility, strength, and overall health in 2025. Whether you're a beginner or more advanced, there's a workout for everyone. For personalized guidance and affordable live 1-on-1 training, consider HipTrain. Our certified personal trainers are ready to help you achieve your fitness goals with flexible scheduling that fits your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!