Top 10 Yoga Mat Workouts for Stress Relief 2025

Stress relief is crucial for maintaining overall well-being, and incorporating yoga mat workouts into your routine can be a game-changer. In this updated December 2025 guide, we present the top 10 yoga mat workouts designed specifically for stress relief. Each workout is tailored to help you unwind, improve flexibility, and enhance mental clarity—all from the comfort of your home.

1. Child's Pose Flow

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

Instructions:

1. Start in a kneeling position and sit back on your heels.
2. Stretch your arms forward and lower your forehead to the mat.
3. Hold for 5 deep breaths, then transition into a Cat-Cow pose for 1 minute.

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2. Cat-Cow Stretch

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 25-35
• Equipment Needed: Yoga mat

Instructions:

1. Begin on all fours, hands under shoulders, knees under hips.
2. Inhale as you arch your back (Cow), exhale as you round your spine (Cat).
3. Repeat for 10 cycles.

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3. Downward Dog to Plank Flow

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: 50-70
• Equipment Needed: Yoga mat

Instructions:

1. Start in Downward Dog, hold for 5 breaths.
2. Shift to Plank position, hold for 3 breaths.
3. Alternate between the two for 5 rounds.

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4. Seated Forward Bend

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Instructions:

1. Sit with legs extended in front of you.
2. Inhale and raise your arms, exhale as you fold forward, reaching for your feet.
3. Hold for 5 deep breaths.

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5. Bridge Pose

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Instructions:

1. Lie on your back, knees bent, feet flat on the mat.
2. Inhale and lift your hips, squeezing your glutes.
3. Hold for 5 breaths, then lower. Repeat for 3 sets.

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6. Legs-Up-the-Wall Pose

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Instructions:

1. Sit next to a wall and lie back, raising your legs up the wall.
2. Relax your arms by your sides and breathe deeply.
3. Hold for 10 minutes.

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7. Savasana (Corpse Pose)

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

Instructions:

1. Lie flat on your back with feet slightly apart.
2. Close your eyes and focus on your breath.
3. Stay in this position for 10 minutes.

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8. Cobra Pose

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

Instructions:

1. Lie on your stomach, hands under shoulders.
2. Inhale and lift your chest, keeping your elbows slightly bent.
3. Hold for 5 breaths, then lower. Repeat for 3 sets.

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9. Pigeon Pose

• Duration: 5 minutes per side
• Difficulty Level: Intermediate
• Calories Burned: 30-40
• Equipment Needed: Yoga mat

Instructions:

1. Start in Downward Dog and bring one knee forward, placing it behind your wrist.
2. Extend the other leg back and lower your torso.
3. Hold for 5 breaths, then switch sides.

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10. Gentle Twist

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: 15-25
• Equipment Needed: Yoga mat

Instructions:

1. Sit cross-legged on your mat.
2. Inhale and lengthen your spine, then exhale and twist to one side.
3. Hold for 5 breaths, then switch sides.

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Conclusion

These top 10 yoga mat workouts for stress relief are perfect for anyone looking to find calm and restore balance in their lives. They can be easily integrated into your daily routine, making them ideal for busy professionals.

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