Top 10 Yoga Mat Workouts for Home Relaxation

As we embrace the wellness trends of 2025, prioritizing relaxation through yoga mat workouts has become essential for maintaining mental and physical well-being. These workouts not only enhance flexibility but also reduce stress, making them perfect for home practice. Below are the top 10 yoga mat workouts for home relaxation, updated January 2026.

1. Child’s Pose

• Duration: Hold for 1-3 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

Benefits:

This pose helps stretch the back and hips, promoting relaxation.

2. Downward Dog

• Duration: Hold for 30 seconds to 1 minute
• Difficulty Level: Beginner
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

Strengthens the entire body while relieving tension.

3. Cat-Cow Stretch

• Reps: 10
• Sets: 2
• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Benefits:

Promotes spinal flexibility and reduces stress.

4. Seated Forward Bend

• Duration: Hold for 1-2 minutes
• Difficulty Level: Intermediate
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Benefits:

Stretches the spine and hamstrings, calming the mind.

5. Legs-Up-The-Wall Pose

• Duration: Hold for 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: 10-15
• Equipment Needed: Yoga mat

Benefits:

Great for relaxation and improving circulation.

6. Corpse Pose

• Duration: Hold for 5-15 minutes
• Difficulty Level: Beginner
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Benefits:

Encourages deep relaxation and stress relief.

7. Bridge Pose

• Reps: 10
• Sets: 2
• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: 20-30
• Equipment Needed: Yoga mat

Benefits:

Strengthens the back and opens the chest, promoting relaxation.

8. Pigeon Pose

• Duration: Hold for 1-2 minutes on each side
• Difficulty Level: Intermediate
• Calories Burned: 20-25
• Equipment Needed: Yoga mat

Benefits:

Stretches the hips and relieves tension.

9. Supine Spinal Twist

• Duration: Hold for 1-2 minutes on each side
• Difficulty Level: Intermediate
• Calories Burned: 15-20
• Equipment Needed: Yoga mat

Benefits:

Releases tension in the spine and promotes relaxation.

10. Savasana with Deep Breathing

• Duration: Hold for 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: 5-10
• Equipment Needed: Yoga mat

Benefits:

Focuses on breath control and promotes mental clarity and relaxation.

Summary Table

| Workout | Reps/Sets | Duration | Difficulty Level | Calories Burned | |----------------------------|-----------------------|---------------------|------------------|------------------| | Child’s Pose | Hold 1-3 min | 1-3 min | Beginner | 10-15 | | Downward Dog | Hold 30 sec - 1 min | 30 sec - 1 min | Beginner | 20-30 | | Cat-Cow Stretch | 10 reps / 2 sets | 5 min | Beginner | 15-20 | | Seated Forward Bend | Hold 1-2 min | 1-2 min | Intermediate | 15-25 | | Legs-Up-The-Wall Pose | Hold 5-10 min | 5-10 min | Beginner | 10-15 | | Corpse Pose | Hold 5-15 min | 5-15 min | Beginner | 5-10 | | Bridge Pose | 10 reps / 2 sets | 5 min | Intermediate | 20-30 | | Pigeon Pose | Hold 1-2 min each side| 1-2 min each side | Intermediate | 20-25 | | Supine Spinal Twist | Hold 1-2 min each side| 1-2 min each side | Intermediate | 15-20 | | Savasana with Deep Breathing| Hold 5-10 min | 5-10 min | Beginner | 5-10 |

Incorporating these yoga mat workouts into your daily routine can significantly improve your relaxation and overall wellness. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Enjoy the flexibility of scheduling sessions that fit your busy lifestyle, and remember that our services are HSA/FSA approved for eligible expenses.