10 Best Yoga Mat Exercises for Beginners 2025

Updated December 2025

Starting your yoga journey can be both exciting and intimidating, especially for beginners. Yoga mat exercises are a fantastic way to enhance flexibility, build strength, and promote relaxation. In this guide, we will explore the ten best yoga mat exercises for beginners, providing you with specific details on reps, sets, and durations. Let's dive in!

1. Downward-Facing Dog

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 30-40 calories in 15 minutes

• How to Do It: Start on your hands and knees. Tuck your toes and lift your hips up and back, forming an inverted V-shape. Keep your hands shoulder-width apart and feet hip-width apart.
• Duration: Hold for 30 seconds to 1 minute.
• Sets: 3

2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 20-30 calories in 15 minutes

• How to Do It: Start on all fours. Inhale and arch your back (Cow), then exhale and round your spine (Cat).
• Duration: Perform for 1 minute.
• Sets: 3

3. Child's Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 15-20 calories in 15 minutes

• How to Do It: Kneel on the mat, sit back on your heels, and stretch your arms forward on the ground. Relax your forehead on the mat.
• Duration: Hold for 1-2 minutes.
• Sets: 2

4. Warrior I

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 40-50 calories in 15 minutes

• How to Do It: Stand tall, step one foot back, bend your front knee, and raise your arms overhead.
• Duration: Hold for 30 seconds each side.
• Sets: 3

5. Tree Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 30-40 calories in 15 minutes

• How to Do It: Stand on one leg, place the other foot on your inner thigh or calf, and raise your arms overhead.
• Duration: Hold for 30 seconds each side.
• Sets: 3

6. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 20-25 calories in 15 minutes

• How to Do It: Sit with your legs extended. Inhale, reach your arms overhead, and exhale as you bend forward, reaching for your feet.
• Duration: Hold for 30 seconds to 1 minute.
• Sets: 3

7. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 30-40 calories in 15 minutes

• How to Do It: Lie on your back with knees bent and feet flat. Lift your hips towards the ceiling while squeezing your glutes.
• Duration: Hold for 30 seconds.
• Sets: 3

8. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 40-50 calories in 15 minutes

• How to Do It: Start in a push-up position, keeping your body in a straight line from head to heels.
• Duration: Hold for 20-30 seconds.
• Sets: 3

9. Cobra Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 15-20 calories in 15 minutes

• How to Do It: Lie face down, place your hands under your shoulders, and lift your chest while keeping your hips on the mat.
• Duration: Hold for 15-30 seconds.
• Sets: 3

10. Corpse Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 10-15 calories in 15 minutes

• How to Do It: Lie on your back with your legs extended and arms at your sides. Close your eyes and focus on your breath.
• Duration: Hold for 5 minutes.
• Sets: 1

Conclusion

These ten yoga mat exercises are perfect for beginners looking to improve their flexibility and strength. Incorporating these exercises into your routine can provide numerous benefits, including stress relief, enhanced mental clarity, and improved physical health.

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