Best Yoga Mat Exercises for Beginners in 2025

Updated December 2025

Yoga is a fantastic way to improve flexibility, build strength, and promote relaxation. For beginners, starting with yoga mat exercises can be an excellent introduction to the practice. In this list, we’ll explore the best yoga mat exercises that are perfect for beginners, focusing on their benefits, required equipment, and how to perform them correctly.

1. Downward Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 30 seconds, repeat 3 times
• Calories Burned: Approximately 30 calories

How to Perform:

1. Start on your hands and knees.
2. Tuck your toes and lift your hips towards the ceiling, forming an inverted "V".
3. Keep your back straight and heels pressing towards the floor.

---

2. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: 10 cycles (5 each)
• Calories Burned: Approximately 25 calories

How to Perform:

1. Begin on all fours.
2. Inhale and arch your back (Cow), then exhale and round your spine (Cat).
3. Repeat the cycle for 1 minute.

---

3. Warrior I Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times
• Calories Burned: Approximately 50 calories

How to Perform:

1. Stand with feet wide apart.
2. Turn your right foot out 90 degrees and bend your right knee.
3. Raise your arms overhead, keeping your shoulders relaxed.

---

4. Child's Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 1 minute, repeat 2 times
• Calories Burned: Approximately 15 calories

How to Perform:

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

---

5. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: 10 repetitions, hold for 15 seconds each
• Calories Burned: Approximately 40 calories

How to Perform:

1. Lie on your back with knees bent and feet flat on the mat.
2. Press through your feet and lift your hips towards the sky.
3. Squeeze your glutes at the top and lower back down.

---

6. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 30 seconds, repeat 2 times
• Calories Burned: Approximately 20 calories

How to Perform:

1. Sit on the mat with legs extended straight in front.
2. Inhale and reach your arms overhead, then exhale as you bend forward, reaching for your feet.

---

7. Triangle Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times
• Calories Burned: Approximately 45 calories

How to Perform:

1. Stand with feet wide apart.
2. Extend your arms to the sides and reach your right hand down to your right ankle while your left arm reaches up.

---

8. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Reps/Sets: Hold for 5 minutes
• Calories Burned: Approximately 10 calories

How to Perform:

1. Lie flat on your back with arms at your sides and palms facing up.
2. Close your eyes and focus on deep breathing.

---

9. Plank Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Reps/Sets: Hold for 20-30 seconds, repeat 3 times
• Calories Burned: Approximately 40 calories

How to Perform:

1. Start in a push-up position, keeping your body in a straight line from head to heels.
2. Engage your core and hold the position.

---

10. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Moderate
• Reps/Sets: Hold for 30 seconds on each side, repeat 2 times
• Calories Burned: Approximately 35 calories

How to Perform:

1. Start in a lunge position with your right foot outside your right hand.
2. Lower your hips and, if comfortable, drop to your forearms.

---

These beginner-friendly yoga mat exercises are perfect for enhancing flexibility and building strength while promoting a sense of calm. Incorporating them into your routine can greatly improve your overall fitness.

For personalized guidance and to take your practice to the next level, consider HipTrain's live 1-on-1 video personal training. With affordable pricing, flexible scheduling, and certified trainers, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!