Top 5 Yoga Mat Workouts to Enhance Flexibility from Home

Updated December 2025

Incorporating yoga mat workouts into your routine is a fantastic way to enhance flexibility while enjoying the comfort of your home. These workouts not only improve your range of motion but also offer a plethora of additional benefits, including stress relief and improved posture. Here are the top five yoga mat workouts to help you boost your flexibility, along with detailed instructions and tips on how to get started.

1. Sun Salutations (Surya Namaskar)

Overview: A dynamic sequence that warms up the body and stretches major muscle groups.

• Duration: 10 minutes
• Sets: 5 rounds
• Difficulty Level: Beginner
• Calories Burned: Approximately 50-70

Workout Table:

| Movement | Duration | |-------------------|----------| | Mountain Pose | 1 breath | | Forward Fold | 1 breath | | Plank | 5 breaths| | Downward Dog | 5 breaths| | Upward Dog | 1 breath | | Return to Mountain | 1 breath |

2. Seated Forward Bend (Paschimottanasana)

Overview: A seated pose that stretches the spine and hamstrings, promoting deep relaxation.

• Duration: 5-7 minutes
• Sets: 3
• Difficulty Level: Intermediate
• Calories Burned: Approximately 30-50

Workout Table:

| Movement | Duration | |---------------------------|----------| | Hold Forward Bend | 30-60 seconds | | Rest in Easy Pose | 15 seconds |

3. Butterfly Stretch (Baddha Konasana)

Overview: Targets the inner thighs and groin area, enhancing flexibility in the hips.

• Duration: 5 minutes
• Sets: 3
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-40

Workout Table:

| Movement | Duration | |---------------------------|----------| | Hold Butterfly Stretch | 30-60 seconds | | Relax in Seated Position | 15 seconds |

4. Pigeon Pose (Eka Pada Rajakapotasana)

Overview: A deep hip opener that increases flexibility in the hips and stretches the glutes.

• Duration: 5 minutes per side
• Sets: 2
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40-60

Workout Table:

| Movement | Duration | |---------------------------|----------| | Hold Pigeon Pose | 30-60 seconds per side | | Transition to Downward Dog | 15 seconds |

5. Supine Spinal Twist (Supta Matsyendrasana)

Overview: A restorative pose that stretches the spine and promotes relaxation.

• Duration: 5 minutes per side
• Sets: 2
• Difficulty Level: Beginner
• Calories Burned: Approximately 20-30

Workout Table:

| Movement | Duration | |---------------------------|----------| | Hold Supine Twist | 30-60 seconds per side | | Relax in Center | 15 seconds |

Final Tips for Your Yoga Practice

• Always listen to your body and avoid pushing into pain.
• Use props like blocks or straps if needed to assist with stretches.
• Consider integrating these workouts into your weekly routine for maximum benefits.

With HipTrain, you can enhance your yoga practice through live 1-on-1 personal training sessions that are tailored to your specific needs. Our certified trainers help you improve your flexibility in a way that is both affordable and convenient. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Explore these yoga mat workouts and elevate your flexibility at home with the support of HipTrain!