Top 5 Yoga Mat Workouts for Beginners

Updated January 2026

Starting your fitness journey can be overwhelming, but yoga mat workouts are a fantastic way to ease into a regular exercise routine. They provide a low-impact option that can improve flexibility, strength, and relaxation. Here are the top 5 yoga mat workouts for beginners that you can easily do from the comfort of your home.

1. Sun Salutation (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 200 calories per hour
Duration: 5-10 minutes

How to Perform:

1. Stand tall at the front of your mat.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward into a forward bend.
4. Inhale, step back into a plank position.
5. Exhale, lower into a push-up, then inhale into upward-facing dog.
6. Exhale and push back into downward-facing dog.
7. Step forward and return to standing.

Workout Table:

| Move | Sets | Reps/Duration | |----------------------------|------|---------------| | Sun Salutation | 3 | 5 rounds |

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2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per hour
Duration: 5 minutes

How to Perform:

1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back (cow pose).
3. Exhale, round your back (cat pose).
4. Alternate between these two positions.

Workout Table:

| Move | Sets | Reps/Duration | |----------------------------|------|---------------| | Cat-Cow Stretch | 3 | 10 rounds |

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3. Warrior II Pose (Virabhadrasana II)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per hour
Duration: 5 minutes

How to Perform:

1. Stand with your feet wide apart.
2. Turn your right foot out and bend your right knee.
3. Extend your arms parallel to the ground, gazing over your right fingertips.
4. Hold for 30 seconds, switch sides.

Workout Table:

| Move | Sets | Reps/Duration | |----------------------------|------|---------------| | Warrior II Pose | 2 | 30 seconds each side |

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4. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 150 calories per hour
Duration: 5 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor.
2. Inhale, lift your hips towards the ceiling.
3. Hold for 30 seconds, then release.

Workout Table:

| Move | Sets | Reps/Duration | |----------------------------|------|---------------| | Bridge Pose | 3 | 30 seconds |

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5. Child’s Pose (Balasana)

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 100 calories per hour
Duration: 5 minutes

How to Perform:

1. Kneel on the mat, sit back on your heels.
2. Reach your arms forward and lower your forehead to the mat.
3. Breathe deeply and hold for 1-2 minutes.

Workout Table:

| Move | Sets | Reps/Duration | |----------------------------|------|---------------| | Child’s Pose | 1 | 1-2 minutes |

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These yoga mat workouts are perfect for beginners looking to establish a consistent routine. They can help improve flexibility, strength, and mindfulness, all essential components of a well-rounded fitness program.

If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that can help you navigate your fitness journey with the support of certified trainers. Plus, our services are HSA/FSA approved, making it easier to fit into your budget.