Top 10 Yoga Mat Workouts for Stress Relief

In today's fast-paced world, finding effective ways to relieve stress is vital for maintaining mental and physical well-being. Incorporating yoga mat workouts into your home routine can provide the perfect solution. Here are the Top 10 Yoga Mat Workouts for Stress Relief that you can easily do at home, updated December 2025.

1. Child’s Pose

Benefits: Calms the mind and relieves tension in the body.
Duration: Hold for 1-3 minutes
Difficulty Level: Easy
Calories Burned: 10-15

Instructions:

• Kneel on your mat and sit back on your heels.
• Extend your arms forward and lower your forehead to the mat.
• Breathe deeply and focus on relaxing your body.

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2. Cat-Cow Stretch

Benefits: Increases flexibility and reduces stress.
Sets: 3
Reps: 10-12
Duration: 5 minutes
Difficulty Level: Easy
Calories Burned: 15-20

Instructions:

• Start in a tabletop position.
• Inhale as you arch your back (Cow) and exhale as you round your spine (Cat).
• Repeat for the specified reps.

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3. Forward Fold

Benefits: Relieves tension in the spine and hamstrings.
Duration: Hold for 30 seconds
Difficulty Level: Easy
Calories Burned: 15-20

Instructions:

• Stand tall and slowly bend forward, keeping your knees slightly bent.
• Let your arms hang or grab opposite elbows.
• Breathe deeply and relax into the stretch.

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4. Seated Forward Bend

Benefits: Calms the mind and stretches the spine.
Duration: Hold for 1 minute
Difficulty Level: Moderate
Calories Burned: 20-25

Instructions:

• Sit on your mat with legs extended.
• Inhale and reach your arms overhead, exhale and hinge at the hips to reach toward your feet.
• Keep your spine long while holding the pose.

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5. Legs-Up-The-Wall Pose

Benefits: Reduces fatigue and anxiety.
Duration: Hold for 5-10 minutes
Difficulty Level: Easy
Calories Burned: 5-10

Instructions:

• Lie on your back and extend your legs up against a wall.
• Relax your arms by your sides and close your eyes.
• Focus on your breath and let tension melt away.

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6. Supine Spinal Twist

Benefits: Releases tension in the back and hips.
Duration: Hold for 30 seconds per side
Difficulty Level: Moderate
Calories Burned: 15-20

Instructions:

• Lie on your back and draw one knee to your chest.
• Let the knee fall across your body while keeping your shoulders on the ground.
• Breathe deeply and switch sides.

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7. Bridge Pose

Benefits: Strengthens the back and alleviates stress.
Sets: 3
Reps: 10-15
Duration: Hold for 30 seconds
Difficulty Level: Moderate
Calories Burned: 20-25

Instructions:

• Lie on your back with knees bent and feet flat on the floor.
• Lift your hips toward the ceiling, squeezing your glutes.
• Hold, then lower back down.

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8. Corpse Pose

Benefits: Promotes relaxation and mindfulness.
Duration: Hold for 5-10 minutes
Difficulty Level: Easy
Calories Burned: 5-10

Instructions:

• Lie flat on your back with your legs extended and arms at your sides.
• Close your eyes and focus on your breath.
• Allow your body to completely relax.

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9. Warrior II

Benefits: Boosts confidence and reduces anxiety.
Sets: 3
Duration: Hold for 30 seconds per side
Difficulty Level: Moderate
Calories Burned: 30-40

Instructions:

• Stand with feet wide apart, turn one foot out and bend the knee.
• Extend your arms parallel to the floor and gaze over your front hand.
• Hold, then switch sides.

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10. Savasana with Breathing Techniques

Benefits: Deep relaxation and mindfulness enhancement.
Duration: Hold for 10 minutes
Difficulty Level: Easy
Calories Burned: 5-10

Instructions:

• Lie in Corpse Pose, focusing on your breath.
• Inhale deeply for a count of four, hold for four, and exhale for a count of four.
• Repeat the cycle, focusing on relaxation.

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Conclusion

Incorporating these yoga mat workouts into your daily routine can significantly enhance your stress relief efforts. With the flexibility of doing them at home, you can easily fit them into your busy schedule.

If you’re looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified trainers can help you enhance your practice and tailor workouts to your needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!