Top 10 Yoga Mat Workouts for Relaxation and Strength at Home

Updated January 2026

Yoga mat workouts are an excellent way to combine relaxation and strength training right in the comfort of your home. Whether you're looking to unwind after a long day or build up your core and flexibility, these workouts can fit into any busy schedule. Below is a curated list of the top 10 yoga mat workouts you can try today, complete with details on reps, sets, and calories burned.

1. Sun Salutations (Surya Namaskar)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 50-80

Description: A series of flowing movements that warm up the body, improve flexibility, and enhance overall strength.

| Move | Reps | Sets | |------|------|------| | Mountain Pose | 1 | 1 | | Forward Fold | 1 | 1 | | Plank Pose | 1 | 1 | | Cobra Pose | 1 | 1 | | Downward Dog | 1 | 1 | | Repeat Sequence | 5 | 1 |

2. Warrior Sequence

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 80-120

Description: Strengthens legs, core, and arms while improving balance.

| Move | Reps | Sets | |------|------|------| | Warrior I | 5 breaths | 1 | | Warrior II | 5 breaths | 1 | | Reverse Warrior | 5 breaths | 1 | | Side Angle Pose | 5 breaths | 1 | | Repeat on other side | - | 1 |

3. Bridge Pose

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

Description: Strengthens the back, glutes, and legs while opening the chest.

| Move | Reps | Sets | |------|------|------| | Bridge Pose | 10 | 3 | | Hold for 30 seconds | - | 3 |

4. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 20-40

Description: Enhances flexibility in the spine and relieves tension.

| Move | Reps | Sets | |------|------|------| | Cat Pose | 5 | 3 | | Cow Pose | 5 | 3 |

5. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 30-50

Description: Stretches the spine and hamstrings while calming the mind.

| Move | Duration | Sets | |------|----------|------| | Hold Forward Bend | 30 seconds | 3 |

6. Plank Variations

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150

Description: Builds core strength and stability.

| Move | Duration | Sets | |------|----------|------| | Standard Plank | 30 seconds | 3 | | Side Plank (each side) | 30 seconds | 3 | | Plank with Shoulder Taps | 10 taps | 3 |

7. Child’s Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: 20-30

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

| Move | Duration | Sets | |------|----------|------| | Child’s Pose | 1 minute | 3 |

8. Leg Raises

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 40-60

Description: Strengthens the lower abdominal muscles.

| Move | Reps | Sets | |------|------|------| | Leg Raises | 10-15 | 3 |

9. Pigeon Pose

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: 30-50

Description: Opens the hips and stretches the glutes.

| Move | Duration | Sets | |------|----------|------| | Pigeon Pose | 30 seconds each side | 2 |

10. Corpse Pose (Savasana)

Duration: 5-10 minutes
Difficulty Level: Beginner
Calories Burned: 10-20

Description: A final relaxation pose that calms the mind and body.

| Move | Duration | Sets | |------|----------|------| | Corpse Pose | 5 minutes | 1 |

These workouts can be easily integrated into your daily routine, providing both relaxation and strength-building benefits. For the best results, consider pairing these yoga mat workouts with live 1-on-1 personal training sessions through HipTrain. Our certified trainers can guide you through these exercises, ensuring proper form and maximizing your workout effectiveness—all at an affordable price compared to traditional gyms. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses!