Top 10 Yoga Mat Workouts You Can Do at Home

Updated January 2026

Yoga mat workouts are an excellent way to enhance flexibility, build strength, and improve overall well-being—all from the comfort of your home. Whether you are a beginner or an experienced yogi, incorporating these workouts into your routine can provide numerous benefits. Below, we’ve compiled the top 10 yoga mat workouts you can do at home, complete with detailed information on each exercise.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~100 calories per 30 minutes

Instructions:

• Reps: 5 rounds
• Duration: 15 minutes

| Move | Duration | |--------------------------|-----------| | Mountain Pose | 30 seconds| | Forward Fold | 30 seconds| | Plank | 30 seconds| | Cobra Pose | 30 seconds| | Downward Dog | 30 seconds|

2. Warrior II Pose (Virabhadrasana II)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories per 20 minutes

Instructions:

• Reps: Hold for 30 seconds on each side
• Sets: 3 sets
• Duration: 10 minutes

| Move | Duration | |---------------|-----------| | Left Side | 30 seconds| | Right Side | 30 seconds|

3. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~40 calories per 20 minutes

Instructions:

• Reps: 15
• Sets: 3 sets
• Duration: 10 minutes

| Move | Duration | |---------------|-----------| | Hold Position | 30 seconds|

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories per 15 minutes

Instructions:

• Reps: 10 cycles
• Duration: 5 minutes

| Move | Duration | |---------------|-----------| | Cat Pose | 5 seconds | | Cow Pose | 5 seconds |

5. Seated Forward Fold (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories per 20 minutes

Instructions:

• Reps: Hold for 1 minute
• Sets: 3 sets
• Duration: 15 minutes

| Move | Duration | |---------------|-----------| | Hold Position | 1 minute |

6. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories per 20 minutes

Instructions:

• Reps: Hold for 1 minute on each side
• Sets: 2 sets
• Duration: 15 minutes

| Move | Duration | |---------------|-----------| | Left Side | 1 minute | | Right Side | 1 minute |

7. Child’s Pose (Balasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~20 calories per 10 minutes

Instructions:

• Reps: Hold for 1 minute
• Sets: 3 sets
• Duration: 5 minutes

| Move | Duration | |---------------|-----------| | Hold Position | 1 minute |

8. Tree Pose (Vrksasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~30 calories per 15 minutes

Instructions:

• Reps: Hold for 30 seconds on each side
• Sets: 3 sets
• Duration: 10 minutes

| Move | Duration | |---------------|-----------| | Left Side | 30 seconds| | Right Side | 30 seconds|

9. Downward Facing Dog (Adho Mukha Svanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories per 20 minutes

Instructions:

• Reps: Hold for 30 seconds
• Sets: 5 sets
• Duration: 15 minutes

| Move | Duration | |---------------|-----------| | Hold Position | 30 seconds |

10. Corpse Pose (Savasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~10 calories per 5 minutes

Instructions:

• Reps: Hold for 5 minutes
• Sets: 1 set
• Duration: 5 minutes

| Move | Duration | |---------------|-----------| | Hold Position | 5 minutes |

---

Incorporating these yoga mat workouts into your home fitness routine can greatly improve your flexibility and overall health. For those looking for more personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Enjoy the flexibility of scheduling your workouts around your busy life, all while utilizing HSA/FSA approved services for eligible expenses.