Top 10 Yoga Mat Workouts for Home Practitioners 2025

Updated December 2025

Incorporating yoga mat workouts into your home practice can significantly enhance your flexibility, strength, and overall wellness. Here’s a curated list of the top 10 yoga mat workouts that you can easily perform at home, making it perfect for all fitness levels.

1. Sun Salutations (Surya Namaskar)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Sets/Reps: 5 rounds

How to Perform:

1. Start in Mountain Pose (Tadasana).
2. Inhale, raise your arms overhead.
3. Exhale, fold forward into a Forward Bend (Uttanasana).
4. Inhale, step back into Plank Pose.
5. Lower down into Chaturanga Dandasana, then upward into Cobra (Bhujangasana).
6. Exhale, return to Downward Dog (Adho Mukha Svanasana).

2. Warrior Series (Virabhadrasana)

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 60-80
• Equipment Needed: Yoga mat
• Sets/Reps: Hold each pose for 30 seconds, 3 rounds

How to Perform:

1. From Downward Dog, step your right foot forward into Warrior I.
2. Transition to Warrior II, then Reverse Warrior.
3. Repeat on the left side.

3. Bridge Pose (Setu Bandhasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Sets/Reps: 10 repetitions, hold for 30 seconds

How to Perform:

1. Lie on your back with knees bent and feet flat.
2. Press through your feet to lift your hips, clasping your hands under your back.
3. Hold for 30 seconds, and lower down.

4. Downward Dog to Plank Flow

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat
• Sets/Reps: 5 flows

How to Perform:

1. Start in Downward Dog.
2. Inhale, shift to Plank Pose.
3. Exhale, back to Downward Dog.

5. Seated Forward Bend (Paschimottanasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat
• Sets/Reps: Hold for 1-2 minutes, 2 rounds

How to Perform:

1. Sit with legs extended.
2. Inhale, lengthen your spine, and exhale as you fold forward.

6. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 8 minutes
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Sets/Reps: Hold for 1 minute each side, 2 rounds

How to Perform:

1. From Downward Dog, bring your right knee forward to your right wrist.
2. Extend your left leg back and lower your torso to the mat.

7. Plank to Side Plank

• Duration: 6 minutes
• Difficulty Level: Intermediate
• Calories Burned: 40-60
• Equipment Needed: Yoga mat
• Sets/Reps: 5 flows each side

How to Perform:

1. Start in Plank Pose.
2. Shift your weight to the right hand and rotate into Side Plank.
3. Return to Plank and repeat on the left side.

8. Child's Pose (Balasana)

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-20
• Equipment Needed: Yoga mat
• Sets/Reps: Hold for 1-2 minutes, 2 rounds

How to Perform:

1. Kneel on the mat and sit back on your heels.
2. Extend your arms forward and lower your forehead to the mat.

9. Chair Pose (Utkatasana)

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 30-50
• Equipment Needed: Yoga mat
• Sets/Reps: Hold for 30 seconds, 3 rounds

How to Perform:

1. Stand with feet together, bend your knees, and lower your hips as if sitting in a chair.
2. Raise your arms overhead.

10. Corpse Pose (Savasana)

• Duration: 10 minutes
• Difficulty Level: All levels
• Calories Burned: 5-10
• Equipment Needed: Yoga mat
• Sets/Reps: Hold for 10 minutes

How to Perform:

1. Lie flat on your back with arms at your sides.
2. Close your eyes and focus on your breath.

Conclusion

These top 10 yoga mat workouts are perfect for enhancing your home practice in 2025. They are designed to improve flexibility, strength, and relaxation, making them suitable for all fitness levels. For those looking to elevate their practice even further, consider personalized guidance from certified trainers.