Best Yoga Mat Exercises for Beginners 2025

Updated December 2025

Starting your fitness journey can be daunting, but incorporating yoga mat exercises into your routine is a fantastic way to build strength, flexibility, and balance. Yoga for beginners is accessible, and with the right guidance, you can enjoy the numerous benefits that come with it. Below is a list of the best yoga mat exercises perfect for beginners, along with detailed workout tables and practical tips to help you get started.

1. Downward Facing Dog

• Difficulty Level: Easy
• Calories Burned: 30-50 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 30 seconds to 1 minute

How to Perform:

1. Start in a tabletop position with your hands under your shoulders and knees under your hips.
2. Tuck your toes and lift your hips up and back, straightening your legs.
3. Keep your head between your arms and heels pressing towards the mat.

2. Cat-Cow Stretch

• Difficulty Level: Easy
• Calories Burned: 20-40 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: 5-10 breaths for each cycle

How to Perform:

1. Begin in a tabletop position.
2. Inhale, arch your back (Cow), and look up.
3. Exhale, round your back (Cat), and tuck your chin to your chest.

3. Child’s Pose

• Difficulty Level: Easy
• Calories Burned: 10-20 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 1-3 minutes

How to Perform:

1. Kneel on the mat, sit back on your heels, and extend your arms forward.
2. Rest your forehead on the mat, breathing deeply.

4. Warrior I

• Difficulty Level: Intermediate
• Calories Burned: 40-70 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 30 seconds to 1 minute on each side

How to Perform:

1. Stand with feet hip-width apart. Step one foot back, keeping the front knee bent.
2. Raise your arms overhead, keeping your shoulders relaxed.

5. Warrior II

• Difficulty Level: Intermediate
• Calories Burned: 40-70 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 30 seconds to 1 minute on each side

How to Perform:

1. From Warrior I, open your hips and shoulders to face the side of your mat.
2. Extend your arms parallel to the floor, gazing over your front hand.

6. Bridge Pose

• Difficulty Level: Intermediate
• Calories Burned: 30-50 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 30 seconds to 1 minute

How to Perform:

1. Lie on your back, knees bent, and feet flat on the mat.
2. Press your feet into the mat and lift your hips, squeezing your glutes.

7. Seated Forward Bend

• Difficulty Level: Easy
• Calories Burned: 20-30 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 30 seconds to 1 minute

How to Perform:

1. Sit with your legs extended in front of you.
2. Inhale and lengthen your spine, then exhale as you reach towards your feet.

8. Corpse Pose

• Difficulty Level: Easy
• Calories Burned: 10-15 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 5-10 minutes

How to Perform:

1. Lie flat on your back with your arms at your sides and legs extended.
2. Focus on deep breathing and relaxation.

9. Plank Pose

• Difficulty Level: Intermediate
• Calories Burned: 40-60 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 20-60 seconds

How to Perform:

1. Start in a push-up position with your hands under your shoulders.
2. Keep your body in a straight line from head to heels.

10. Happy Baby Pose

• Difficulty Level: Easy
• Calories Burned: 10-20 per 30 minutes
• Equipment Needed: Yoga mat
• Duration: Hold for 1-3 minutes

How to Perform:

1. Lie on your back and bring your knees towards your chest.
2. Grab the outer edges of your feet and gently pull your knees towards the ground.

Summary Table

| Exercise | Difficulty Level | Duration | Calories Burned (30 min) | |-----------------------|------------------|----------------------|---------------------------| | Downward Facing Dog | Easy | 30s - 1min | 30-50 | | Cat-Cow Stretch | Easy | 5-10 breaths | 20-40 | | Child’s Pose | Easy | 1-3 mins | 10-20 | | Warrior I | Intermediate | 30s - 1min each side | 40-70 | | Warrior II | Intermediate | 30s - 1min each side | 40-70 | | Bridge Pose | Intermediate | 30s - 1min | 30-50 | | Seated Forward Bend | Easy | 30s - 1min | 20-30 | | Corpse Pose | Easy | 5-10 mins | 10-15 | | Plank Pose | Intermediate | 20s - 60s | 40-60 | | Happy Baby Pose | Easy | 1-3 mins | 10-20 |

Incorporating these yoga mat exercises into your routine can help you build a solid foundation in yoga, enhancing your overall fitness and well-being. If you’re looking for personalized guidance to master these poses, consider HipTrain. With affordable pricing, live 1-on-1 video personal training sessions, and certified trainers, you can enjoy yoga tailored to your needs. Plus, HipTrain services are HSA/FSA approved for eligible expenses!