Top 10 Yoga Mat Workouts for Relaxation and Flexibility 2025

Updated December 2025

Yoga is a powerful practice that offers numerous benefits, including increased flexibility, improved relaxation, and enhanced mindfulness. For those looking to incorporate yoga mat workouts into their routine, we’ve compiled a list of the top 10 workouts that you can easily practice at home. Each of these routines is designed to help you unwind and stretch your body, making them perfect for beginners and seasoned yogis alike.

1. Child’s Pose

• Duration: 3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~20 calories

Instructions: Kneel on the mat, sit back on your heels, and stretch your arms forward while lowering your torso to the ground. Breathe deeply and relax.

2. Downward Facing Dog

• Duration: 4 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 calories

Instructions: Start on your hands and knees, tuck your toes, and lift your hips up to form an inverted V. Hold for five deep breaths.

3. Cat-Cow Stretch

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

Instructions: On your hands and knees, alternate arching your back (cat) and lowering your belly while lifting your head (cow). Repeat for 10 cycles.

4. Seated Forward Bend

• Duration: 3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~15 calories

Instructions: Sit with your legs extended. Inhale and reach your arms overhead, then exhale as you bend forward, reaching for your feet. Hold for five breaths.

5. Pigeon Pose

• Duration: 4 minutes per side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~35 calories

Instructions: From a plank position, bring your right knee forward and place it behind your right wrist. Extend the left leg back and lower your torso over your right leg. Hold for five breaths, then switch sides.

6. Butterfly Stretch

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

Instructions: Sit with the soles of your feet together, allowing your knees to fall to the sides. Hold your feet and gently press down on your knees for a deeper stretch.

7. Bridge Pose

• Duration: 3 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: ~30 calories

Instructions: Lie on your back with your knees bent. Press your feet into the mat and lift your hips toward the ceiling. Hold for five breaths and lower.

8. Corpse Pose (Savasana)

• Duration: 5 minutes
• Equipment Needed: Yoga mat
• Difficulty Level: All levels
• Calories Burned: ~10 calories

Instructions: Lie flat on your back with your arms at your sides and palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely.

9. Warrior II

• Duration: 4 minutes per side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories

Instructions: Stand with your feet wide apart. Turn your right foot out and bend your right knee while keeping your left leg straight. Extend your arms out to the sides and gaze over your right hand. Hold for five breaths, then switch sides.

10. Legs-Up-The-Wall Pose

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

Instructions: Sit next to a wall and lie back, swinging your legs up the wall while keeping your arms relaxed at your sides. Breathe deeply and relax.

Summary Table of Yoga Mat Workouts

| Workout | Duration | Difficulty Level | Calories Burned | |-----------------------|---------------|------------------|------------------| | Child’s Pose | 3 minutes | Beginner | 20 | | Downward Facing Dog | 4 minutes | Beginner | 30 | | Cat-Cow Stretch | 5 minutes | Beginner | 25 | | Seated Forward Bend | 3 minutes | Intermediate | 15 | | Pigeon Pose | 4 minutes/side| Intermediate | 35 | | Butterfly Stretch | 5 minutes | Beginner | 20 | | Bridge Pose | 3 minutes | Beginner | 30 | | Corpse Pose (Savasana)| 5 minutes | All levels | 10 | | Warrior II | 4 minutes/side| Intermediate | 40 | | Legs-Up-The-Wall Pose | 5 minutes | Beginner | 15 |

Incorporate these yoga mat workouts into your routine to enhance your flexibility and relaxation. For a more personalized experience, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. With flexible scheduling and HSA/FSA approval for eligible expenses, HipTrain is a fantastic option for busy professionals looking to improve their wellness.