10 Best Yoga Mat Workouts for Beginners

Are you looking to kickstart your fitness journey with yoga? Yoga mat workouts are a fantastic way to improve flexibility, strength, and mindfulness, especially for beginners. In this article, we’ll explore the 10 best yoga mat workouts that are perfect for newcomers. Each workout is designed to be accessible, effective, and enjoyable, helping you reap the benefits of yoga without the need for a gym. Updated January 2026.

1. Downward Dog

Overview: A foundational yoga pose that stretches the entire body while building strength.

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

Workout Details:

• Reps: Hold for 30 seconds to 1 minute
• Sets: 3 sets
• Duration: 15 minutes

2. Cat-Cow Stretch

Overview: A gentle flow between two poses that warms the spine and relieves back tension.

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories in 10 minutes

Workout Details:

• Reps: 10 cycles
• Sets: 2 sets
• Duration: 10 minutes

3. Child's Pose

Overview: A restorative pose that helps to relax the body and mind.

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

Workout Details:

• Reps: Hold for 1-2 minutes
• Sets: 2 sets
• Duration: 10 minutes

4. Warrior I

Overview: A powerful standing pose that strengthens the legs and opens the hips.

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 15 minutes

Workout Details:

• Reps: Hold for 30 seconds on each side
• Sets: 3 sets
• Duration: 15 minutes

5. Tree Pose

Overview: A balancing pose that improves focus and stability.

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25 calories in 10 minutes

Workout Details:

• Reps: Hold for 30 seconds on each side
• Sets: 3 sets
• Duration: 10 minutes

6. Bridge Pose

Overview: Strengthens the back and opens the chest, promoting better posture.

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 30 calories in 10 minutes

Workout Details:

• Reps: Hold for 30 seconds
• Sets: 3 sets
• Duration: 10 minutes

7. Seated Forward Bend

Overview: A calming stretch for the back and hamstrings that encourages relaxation.

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 20 calories in 10 minutes

Workout Details:

• Reps: Hold for 30 seconds to 1 minute
• Sets: 3 sets
• Duration: 10 minutes

8. Plank Pose

Overview: A core-strengthening pose that engages multiple muscle groups.

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 15 minutes

Workout Details:

• Reps: Hold for 20-30 seconds
• Sets: 3 sets
• Duration: 15 minutes

9. Cobra Pose

Overview: A gentle backbend that strengthens the spine and opens the chest.

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

Workout Details:

• Reps: Hold for 15-30 seconds
• Sets: 3 sets
• Duration: 10 minutes

10. Corpse Pose

Overview: A resting pose that promotes relaxation and mindfulness.

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 10 calories in 5 minutes

Workout Details:

• Reps: Hold for 5 minutes
• Sets: 1 set
• Duration: 5 minutes

Conclusion

These yoga mat workouts for beginners are not only easy to follow but also effective in building strength, flexibility, and mindfulness. Incorporate these exercises into your routine and enjoy the numerous benefits yoga has to offer. For personalized guidance and to enhance your practice, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers are here to help you every step of the way, and you can use your HSA/FSA for eligible expenses!