Top 10 Yoga Mat Workouts for Strength and Flexibility 2025

Updated January 2026

Yoga mat workouts are an excellent way to enhance both strength and flexibility from the comfort of your home. Whether you're a beginner or an advanced practitioner, these workouts can help you achieve your fitness goals while being easy on the joints. Here are the top 10 yoga mat workouts you can incorporate into your routine in 2025.

1. Sun Salutations (Surya Namaskar)

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: 30-50
Equipment Needed: Yoga mat

Instructions:
Perform a sequence of 12 poses in a flowing manner. Aim for 5-10 rounds.

| Pose | Duration (seconds) | |--------------------------|--------------------| | Mountain Pose | 5 | | Forward Bend | 5 | | Plank | 10 | | Upward Dog | 5 | | Downward Dog | 5 |

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2. Warrior Series (Virabhadrasana)

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat

Instructions:
Focus on strength and balance. Hold each pose for 30 seconds, transitioning smoothly.

| Pose | Sets | Duration (seconds) | |--------------------------|------|--------------------| | Warrior I | 2 | 30 | | Warrior II | 2 | 30 | | Warrior III | 2 | 30 |

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3. Plank Variations

Difficulty Level: Intermediate
Duration: 10 minutes
Calories Burned: 40-60
Equipment Needed: Yoga mat

Instructions:
Hold each plank variation for 30 seconds, rest for 15 seconds between sets.

| Variation | Sets | Duration (seconds) | |--------------------------|------|--------------------| | Standard Plank | 3 | 30 | | Side Plank (each side) | 3 | 30 | | Plank to Downward Dog | 3 | 30 |

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4. Seated Forward Bend (Paschimottanasana)

Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat

Instructions:
Sit with legs extended, reach for your toes, and hold for 1 minute.

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5. Bridge Pose (Setu Bandhasana)

Difficulty Level: Beginner
Duration: 10 minutes
Calories Burned: 30-40
Equipment Needed: Yoga mat

Instructions:
Perform 3 sets holding for 30 seconds each.

| Sets | Duration (seconds) | |------|--------------------| | 3 | 30 |

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6. Tree Pose (Vrksasana)

Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat

Instructions:
Balance on one leg, hold for 30 seconds on each side. Repeat 2 times.

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7. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Difficulty Level: Beginner
Duration: 5 minutes
Calories Burned: 10-20
Equipment Needed: Yoga mat

Instructions:
Alternate between cat and cow poses for 1 minute, repeat 3 times.

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8. Downward Dog to Upward Dog Flow

Difficulty Level: Intermediate
Duration: 10 minutes
Calories Burned: 40-60
Equipment Needed: Yoga mat

Instructions:
Flow between Downward Dog and Upward Dog for 1 minute, rest, and repeat 3 times.

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9. Lizard Pose (Utthan Pristhasana)

Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat

Instructions:
Hold each side for 30 seconds, repeat 3 times.

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10. Pigeon Pose (Eka Pada Rajakapotasana)

Difficulty Level: Intermediate
Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat

Instructions:
Hold each side for 30 seconds, repeat 3 times.

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Incorporating these yoga mat workouts into your routine can significantly improve your strength and flexibility. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to budget for your fitness journey.