Top 10 Yoga Mat Workouts for Strength and Flexibility

Updated December 2025

Yoga mat workouts are an excellent way to enhance both strength and flexibility from the comfort of your home. Not only do they provide a low-impact way to exercise, but they also require minimal equipment. In this list, we’ll cover the top 10 yoga mat workouts that you can easily integrate into your home routine.

1. Sun Salutations (Surya Namaskar)

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~50 calories

Instructions:

• Start in Mountain Pose (Tadasana).
• Inhale and raise your arms overhead.
• Exhale and fold forward into a Forward Bend (Uttanasana).
• Step back into Plank Pose, lower to Chaturanga, and move into Upward Facing Dog.
• Transition to Downward Facing Dog, hold for five breaths.
• Step or jump forward to return to Forward Bend.

2. Warrior Sequence (Virabhadrasana)

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~100 calories

Instructions:

• From Downward Dog, step your right foot forward into Warrior I.
• Open to Warrior II and then transition to Reverse Warrior.
• Hold each position for 5 breaths and repeat on the other side.

3. Plank to Side Plank

Sets: 3
Reps: 10-12
Duration: 1 minute
Difficulty Level: Intermediate
Calories Burned: ~70 calories

| Exercise | Sets | Reps | |------------------|------|------| | Plank | 3 | 30s | | Side Plank (each side) | 3 | 30s |

Instructions:

• Start in a high plank position.
• Shift your weight to one hand and rotate your body into a side plank.
• Hold for 30 seconds, switch sides, and repeat.

4. Bridge Pose (Setu Bandhasana)

Sets: 3
Reps: 10-15
Duration: 2 minutes
Difficulty Level: Beginner
Calories Burned: ~50 calories

Instructions:

• Lie on your back with knees bent and feet hip-width apart.
• Lift your hips towards the ceiling, squeezing your glutes.
• Hold for 5 breaths, lower back down, and repeat.

5. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~30 calories

Instructions:

• Start on all fours.
• Inhale, arch your back (Cow), and exhale, round your back (Cat).
• Repeat for 5 cycles.

6. Lizard Pose (Utthan Pristhasana)

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~60 calories

Instructions:

• From Downward Dog, step your right foot outside your right hand.
• Lower your hips and hold for 5 breaths, then switch sides.

7. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~40 calories

Instructions:

• Sit with your legs extended.
• Inhale and lengthen your spine, exhale and reach for your feet.
• Hold for 5 breaths.

8. Pigeon Pose (Eka Pada Rajakapotasana)

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~50 calories

Instructions:

• From Downward Dog, bring your right knee forward towards your right wrist.
• Extend your left leg behind you. Hold for 5 breaths, then switch sides.

9. Chair Pose (Utkatasana)

Sets: 3
Reps: 10-15
Duration: 1 minute
Difficulty Level: Intermediate
Calories Burned: ~80 calories

| Exercise | Sets | Reps | |------------------|------|------| | Chair Pose | 3 | 30s |

Instructions:

• Stand with feet together and bend your knees as if sitting back into a chair.
• Raise your arms overhead and hold for 30 seconds.

10. Cool Down with Child’s Pose (Balasana)

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: ~20 calories

Instructions:

• Kneel and sit back on your heels, stretch your arms forward on the mat, and relax.
• Hold for 5 breaths.

Conclusion

Incorporating these yoga mat workouts into your routine can significantly improve your strength and flexibility, making them perfect for home fitness enthusiasts. For personalized training that fits your schedule and budget, consider HipTrain. Our certified personal trainers offer live 1-on-1 video sessions, making it easy to follow along with tailored workouts that suit your needs. Plus, our services are HSA/FSA approved for eligible expenses.