Top 10 Yoga Mat Workouts for Total Body Flexibility 2025

Updated December 2025

Achieving total body flexibility can significantly enhance your overall fitness and well-being. Yoga mat workouts are a fantastic way to improve flexibility, balance, and strength—all from the comfort of your home. In this article, we present the top 10 yoga mat workouts specifically designed to boost your flexibility. Whether you're a beginner or an experienced yogi, these workouts will cater to your needs.

1. Downward Facing Dog

• Duration: 1 minute
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Instructions: Start on all fours, tuck your toes, and lift your hips up and back, straightening your legs and arms.

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2. Cat-Cow Stretch

• Duration: 2 minutes
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 25 calories

Instructions: Alternate between arching your back (Cat) and sinking your belly (Cow) while on all fours.

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3. Forward Fold

• Duration: 1 minute
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Instructions: Stand tall, then hinge at your hips to fold forward, letting your arms dangle towards the ground.

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4. Lizard Pose

• Duration: 1 minute per side
• Sets: 2
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Instructions: From a high plank, step your right foot outside your right hand and lower your hips. Switch sides.

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5. Seated Forward Bend

• Duration: 2 minutes
• Sets: 2
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Instructions: Sit with your legs extended and reach towards your toes, keeping your back straight.

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6. Pigeon Pose

• Duration: 1 minute per side
• Sets: 2
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Instructions: From all fours, bring your right knee forward and extend your left leg back. Switch sides.

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7. Bridge Pose

• Duration: 1 minute
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 35 calories

Instructions: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling.

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8. Cobra Pose

• Duration: 30 seconds
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories

Instructions: Lie face down, place your hands under your shoulders, and lift your chest off the mat.

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9. Butterfly Stretch

• Duration: 2 minutes
• Sets: 2
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Instructions: Sit with the soles of your feet together, gently pressing your knees towards the ground.

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10. Happy Baby Pose

• Duration: 1 minute
• Sets: 2
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories

Instructions: Lie on your back, grab the outside of your feet, and gently pull your knees towards your armpits.

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Summary of Yoga Mat Workouts

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-----------------------|----------------|------|------------------|------------------| | Downward Facing Dog | 1 min | 3 | Beginner | 30 | | Cat-Cow Stretch | 2 min | 3 | Beginner | 25 | | Forward Fold | 1 min | 3 | Beginner | 20 | | Lizard Pose | 1 min/side | 2 | Intermediate | 40 | | Seated Forward Bend | 2 min | 2 | Beginner | 30 | | Pigeon Pose | 1 min/side | 2 | Intermediate | 40 | | Bridge Pose | 1 min | 3 | Beginner | 35 | | Cobra Pose | 30 sec | 3 | Beginner | 15 | | Butterfly Stretch | 2 min | 2 | Beginner | 20 | | Happy Baby Pose | 1 min | 2 | Beginner | 15 |

Why Choose HipTrain?

For those looking to enhance their yoga practice while receiving personalized guidance, HipTrain offers live 1-on-1 video personal training that is both affordable and flexible. Our certified trainers can tailor workouts to meet your specific needs and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.