Top 5 Best Yoga Mat Workouts for Home Practice

Updated January 2026

Practicing yoga at home can be incredibly beneficial for enhancing flexibility, promoting relaxation, and improving overall wellness. With just a yoga mat, you can engage in a variety of workouts that suit your skill level and fitness goals. Here are the top 5 best yoga mat workouts for home practice that you can easily incorporate into your routine.

1. Sun Salutations (Surya Namaskar)

Overview: This sequence is great for warming up the body and enhancing flexibility.

• Duration: 5-10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70 calories
• Equipment Needed: Yoga mat

Steps:

1. Mountain Pose (Tadasana)
2. Forward Bend (Uttanasana)
3. Plank Pose
4. Cobra Pose (Bhujangasana)
5. Downward Facing Dog (Adho Mukha Svanasana)

Workout Table: | Step | Duration (seconds) | Reps | |------------------------|-------------------|------| | Mountain Pose | 30 | 1 | | Forward Bend | 30 | 1 | | Plank Pose | 30 | 1 | | Cobra Pose | 30 | 1 | | Downward Facing Dog | 30 | 1 |

2. Warrior Flow

Overview: This flow builds strength and stability while enhancing focus.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 100-120 calories
• Equipment Needed: Yoga mat

Steps:

1. Warrior I (Virabhadrasana I)
2. Warrior II (Virabhadrasana II)
3. Reverse Warrior (Viparita Virabhadrasana)

Workout Table: | Pose | Duration (seconds) | Reps | |-----------------------|-------------------|------| | Warrior I | 30 | 1 | | Warrior II | 30 | 1 | | Reverse Warrior | 30 | 1 |

3. Relaxing Yin Yoga

Overview: Perfect for relaxation and deep stretching, this practice targets the connective tissues.

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 40-60 calories
• Equipment Needed: Yoga mat, yoga blocks (optional)

Steps:

1. Butterfly Pose (Baddha Konasana)
2. Child's Pose (Balasana)
3. Sphinx Pose

Workout Table: | Pose | Duration (minutes) | Reps | |---------------------|-------------------|------| | Butterfly Pose | 5 | 1 | | Child's Pose | 5 | 1 | | Sphinx Pose | 5 | 1 |

4. Core Strengthening Yoga

Overview: This workout focuses on building core strength while improving balance.

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 80-100 calories
• Equipment Needed: Yoga mat

Steps:

1. Boat Pose (Navasana)
2. Plank Pose
3. Side Plank (Vasisthasana)

Workout Table: | Pose | Duration (seconds) | Reps | |---------------------|-------------------|------| | Boat Pose | 30 | 3 | | Plank Pose | 30 | 3 | | Side Plank | 30 | 3 |

5. Evening Wind Down

Overview: Ideal for relaxation before bed, this sequence helps calm the mind and body.

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

Steps:

1. Legs-Up-the-Wall Pose (Viparita Karani)
2. Seated Forward Bend (Paschimottanasana)
3. Corpse Pose (Savasana)

Workout Table: | Pose | Duration (minutes) | Reps | |-----------------------|-------------------|------| | Legs-Up-the-Wall Pose | 3 | 1 | | Seated Forward Bend | 3 | 1 | | Corpse Pose | 4 | 1 |

Incorporating these yoga mat workouts into your home practice can greatly enhance your flexibility and relaxation. For personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help you refine your technique and develop a routine tailored to your needs, all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.