Best Yoga Mat Workouts for Improving Flexibility 2025

Updated December 2025

Improving flexibility is essential for overall health, injury prevention, and enhancing your physical performance. Yoga is a fantastic way to increase flexibility, and practicing on a yoga mat can provide the comfort and stability you need. Here are the best yoga mat workouts for improving flexibility in 2025.

1. Downward Dog to Cobra Flow

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30
Equipment Needed: Yoga mat

| Exercise | Sets | Reps | |--------------------|------|--------| | Downward Dog | 2 | 30 sec | | Cobra Pose | 2 | 30 sec |

Description:

Begin in a Downward Dog position, holding for 30 seconds, then transition to Cobra Pose for another 30 seconds. Repeat twice. This flow stretches the spine, hamstrings, and shoulders.

2. Seated Forward Bend

Duration: 3 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 20
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |-------------------------|------|----------| | Seated Forward Bend | 1 | 3 min |

Description:

Sit with your legs extended, inhale, and as you exhale, reach for your toes. Hold this position to stretch the hamstrings and lower back.

3. Butterfly Stretch

Duration: 4 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 25
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |---------------------|------|----------| | Butterfly Stretch | 1 | 4 min |

Description:

Sit with the soles of your feet together and let your knees drop to the sides. Hold for 4 minutes to open the hips and improve inner thigh flexibility.

4. Pigeon Pose

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 35
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |-------------------|------|----------| | Pigeon Pose | 2 | 2.5 min |

Description:

From a plank position, bring one knee forward and extend the opposite leg back. Hold for 2.5 minutes on each side to enhance hip flexibility.

5. Cat-Cow Stretch

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30
Equipment Needed: Yoga mat

| Exercise | Sets | Reps | |------------------|------|------| | Cat-Cow Stretch | 2 | 10 |

Description:

Alternate between arching and rounding your back while on all fours. This dynamic stretch promotes spinal flexibility.

6. Extended Side Angle Pose

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 40
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |------------------------------|------|----------| | Extended Side Angle Pose | 2 | 2.5 min |

Description:

From a standing position, bend one knee and extend the opposite arm over your head for a deep side stretch. Hold for 2.5 minutes on each side.

7. Lizard Pose

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 40
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |---------------------|------|----------| | Lizard Pose | 2 | 2.5 min |

Description:

Step forward into a lunge, placing both hands inside your front foot. Hold for 2.5 minutes on each side to open the hips.

8. Bridge Pose

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 30
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |------------------|------|----------| | Bridge Pose | 2 | 2.5 min |

Description:

Lie on your back with knees bent and feet flat. Lift your hips up to create a bridge. Hold for 2.5 minutes to stretch the chest and spine.

9. Supine Spinal Twist

Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 25
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |---------------------------|------|----------| | Supine Spinal Twist | 2 | 2.5 min |

Description:

Lying on your back, bring one knee across your body while keeping the opposite shoulder on the mat. Hold for 2.5 minutes on each side to enhance spinal flexibility.

10. Standing Forward Bend

Duration: 3 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 20
Equipment Needed: Yoga mat

| Exercise | Sets | Duration | |--------------------------|------|----------| | Standing Forward Bend | 1 | 3 min |

Description:

Stand with feet hip-width apart, bend forward from the hips, and let your arms hang. Hold for 3 minutes to stretch the entire back of the body.

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By incorporating these yoga mat workouts into your routine, you can significantly improve your flexibility and overall wellness. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you maximize your flexibility training while accommodating your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.