Top 5 Yoga Mat Workouts for Beginners 2025

Yoga is an excellent way to enhance flexibility, reduce stress, and improve overall fitness—especially for beginners. In 2025, the popularity of yoga mat workouts continues to rise, making it essential to explore the best exercises that can easily be performed at home. Here are the top 5 yoga mat workouts for beginners that you can incorporate into your routine.

1. Downward Dog

Difficulty Level: Easy
Calories Burned: ~30 calories in 10 minutes
Equipment Needed: Yoga mat

Instructions:

• Start in a plank position with your hands shoulder-width apart.
• Lift your hips and straighten your legs, forming an inverted "V" shape.
• Hold for 5 deep breaths.

| Reps | Sets | Duration | |------|------|----------| | 5 | 3 | 10 mins |

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2. Cat-Cow Stretch

Difficulty Level: Easy
Calories Burned: ~25 calories in 10 minutes
Equipment Needed: Yoga mat

Instructions:

• Begin on all fours with your wrists under shoulders and knees under hips.
• Inhale as you arch your back (cow), and exhale as you round your spine (cat).
• Repeat for 5 breaths.

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 10 mins |

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3. Child's Pose

Difficulty Level: Easy
Calories Burned: ~20 calories in 10 minutes
Equipment Needed: Yoga mat

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward on the floor.
• Relax your forehead on the mat and breathe deeply.
• Hold for 10 breaths.

| Reps | Sets | Duration | |------|------|----------| | 1 | 3 | 10 mins |

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4. Warrior I

Difficulty Level: Moderate
Calories Burned: ~40 calories in 10 minutes
Equipment Needed: Yoga mat

Instructions:

• Stand tall, step one foot back, and bend your front knee at a 90-degree angle.
• Raise your arms overhead and gaze up.
• Hold for 5 breaths, then switch sides.

| Reps | Sets | Duration | |------|------|----------| | 5 | 2 | 10 mins |

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5. Bridge Pose

Difficulty Level: Easy
Calories Burned: ~35 calories in 10 minutes
Equipment Needed: Yoga mat

Instructions:

• Lie on your back with knees bent and feet flat on the mat.
• Lift your hips towards the ceiling while squeezing your glutes.
• Hold for 5 breaths.

| Reps | Sets | Duration | |------|------|----------| | 10 | 3 | 10 mins |

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Conclusion

These yoga mat workouts are perfect for beginners looking to improve flexibility and overall fitness in the comfort of their own home. Each exercise can be completed within 10 minutes, making them easy to fit into any busy schedule.

Updated January 2026: With the rise of home workouts, consider integrating live 1-on-1 personal training sessions with certified trainers from HipTrain. Our affordable pricing and flexible scheduling options allow you to get personalized training tailored to your needs—plus, our services are HSA/FSA approved for eligible expenses.