10 Best Yoga Mat Workouts for All Levels in 2026

Updated January 2026

Yoga mat workouts are an excellent way to enhance flexibility, strength, and mental clarity, making them suitable for all fitness levels. Whether you’re a beginner or an experienced yogi, these workouts can fit seamlessly into your routine. Here are the 10 best yoga mat workouts you can try in 2026, along with their benefits, calorie burn estimates, and equipment needed.

1. Sun Salutations (Surya Namaskar)

Level: Beginner
Duration: 10 minutes
Calories Burned: 50-100
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Sun Salutation A | 5 | 1 | 10 mins |

Benefits: Improves flexibility, warms up the body, and enhances circulation.

2. Warrior Flow

Level: Intermediate
Duration: 15 minutes
Calories Burned: 100-150
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Warrior I | 5 | 1 | 3 mins | | Warrior II | 5 | 1 | 3 mins | | Warrior III | 5 | 1 | 3 mins |

Benefits: Builds strength in the legs and core while improving balance.

3. Seated Forward Bend (Paschimottanasana)

Level: Beginner
Duration: 5 minutes
Calories Burned: 30-50
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |----------------------------|------|------|----------| | Seated Forward Bend | 1 | 1 | 5 mins |

Benefits: Stretches the spine and hamstrings, promotes relaxation.

4. Bridge Pose (Setu Bandhasana)

Level: Intermediate
Duration: 10 minutes
Calories Burned: 50-80
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Bridge Pose | 10 | 3 | 10 mins |

Benefits: Strengthens the back, opens the chest, and stimulates the thyroid.

5. Plank Variations

Level: Advanced
Duration: 15 minutes
Calories Burned: 150-200
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Standard Plank | 1 | 1 | 1 min | | Side Plank (each side)| 3 | 1 | 30 secs | | Plank to Downward Dog | 5 | 1 | 5 mins |

Benefits: Enhances core strength and stability.

6. Chair Pose (Utkatasana)

Level: Intermediate
Duration: 5 minutes
Calories Burned: 40-60
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Chair Pose | 10 | 3 | 5 mins |

Benefits: Strengthens the thighs, calves, and back, improving posture.

7. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Level: All Levels
Duration: 5 minutes
Calories Burned: 20-30
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | Cat-Cow Stretch | 10 | 1 | 5 mins |

Benefits: Increases spine flexibility and relieves back tension.

8. Corpse Pose (Savasana)

Level: All Levels
Duration: 10 minutes
Calories Burned: 10-20
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Corpse Pose | 1 | 1 | 10 mins |

Benefits: Promotes deep relaxation and stress relief.

9. Pigeon Pose (Eka Pada Rajakapotasana)

Level: Intermediate
Duration: 10 minutes
Calories Burned: 50-70
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Pigeon Pose | 5 | 1 | 10 mins |

Benefits: Opens the hips, improves flexibility, and relieves tension.

10. Legs-Up-The-Wall Pose (Viparita Karani)

Level: All Levels
Duration: 5 minutes
Calories Burned: 10-20
Equipment Needed: Yoga mat

Workout Table: | Exercise | Reps | Sets | Duration | |------------------------------------|------|------|----------| | Legs-Up-The-Wall Pose | 1 | 1 | 5 mins |

Benefits: Reduces anxiety, improves circulation, and promotes relaxation.

Conclusion

These yoga mat workouts are perfect for all fitness levels and can be easily integrated into your daily routine. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.