Top 7 Yoga Mat Workouts to Enhance Flexibility at Home

Updated December 2025

Improving flexibility can significantly enhance your overall fitness and well-being. One of the best ways to achieve this is through yoga mat workouts. These routines can be easily done at home, require minimal equipment, and are perfect for all fitness levels. Below, we’ve compiled the top 7 yoga mat workouts that will help you enhance your flexibility.

1. Downward Dog to Cobra Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~50 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Downward Dog | 3 | 30 seconds | | Cobra Pose | 3 | 30 seconds | | Rest | 1 | 15 seconds |

Tip: Focus on your breath as you transition between poses to deepen the stretch.

2. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~40 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------------|------|------------| | Seated Forward Bend | 4 | 1 minute | | Rest | 1 | 30 seconds |

Tip: Keep your spine straight and hinge at the hips for a deeper stretch.

3. Butterfly Stretch

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Butterfly Stretch | 4 | 1 minute | | Rest | 1 | 30 seconds |

Tip: Gently press your knees towards the ground for an enhanced stretch.

4. Lizard Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~60 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Lizard Pose | 3 | 1 minute | | Rest | 1 | 30 seconds |

Tip: Keep your back leg extended and lower your hips to deepen the stretch.

5. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~60 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Pigeon Pose | 3 | 1 minute | | Rest | 1 | 30 seconds |

Tip: Use a block under your hip if you can’t lower it to the mat.

6. Triangle Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: ~50 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Triangle Pose | 3 | 30 seconds (each side) | | Rest | 1 | 30 seconds |

Tip: Keep your body aligned and avoid rounding your back.

7. Happy Baby Pose

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: ~30 calories (30 minutes)

| Exercise | Sets | Duration | |-------------------|------|------------| | Happy Baby Pose | 4 | 1 minute | | Rest | 1 | 30 seconds |

Tip: Rock gently side to side for additional relaxation.

Conclusion

These top 7 yoga mat workouts are designed to enhance flexibility and can easily fit into your home workout routine. If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers, perfect for fitting into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!