Best Yoga Mat Exercises for Flexibility and Balance 2026

Updated January 2026

In 2026, enhancing your flexibility and balance through yoga mat exercises is more accessible than ever. With the right routine, you can improve your overall fitness, reduce stress, and increase your body awareness. Here’s a list of the best yoga mat exercises for flexibility and balance that you can incorporate into your daily practice.

1. Downward-Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets
• Calories Burned: Approx. 30-50 per 30 minutes

How to Perform:

1. Start on your hands and knees.
2. Tuck your toes and lift your hips towards the ceiling.
3. Keep your spine straight and heels grounded.

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2. Warrior II Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: Approx. 25-40 per 30 minutes

How to Perform:

1. Stand with feet wide apart.
2. Turn your right foot out and bend your right knee.
3. Extend your arms parallel to the floor and gaze over your right hand.

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3. Tree Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: Approx. 20-30 per 30 minutes

How to Perform:

1. Stand tall and shift weight onto one leg.
2. Place the sole of the opposite foot on the inner thigh or calf (avoid the knee).
3. Bring your hands to heart center or raise them overhead.

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4. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: 10-15 reps, 3 sets
• Calories Burned: Approx. 20-30 per 30 minutes

How to Perform:

1. Start on all fours with your wrists under your shoulders.
2. Inhale, arch your back (Cow), and exhale, round your spine (Cat).

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5. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets
• Calories Burned: Approx. 15-25 per 30 minutes

How to Perform:

1. Sit on your mat with legs extended.
2. Inhale and lengthen your spine, then exhale as you reach for your toes.

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6. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: Approx. 25-35 per 30 minutes

How to Perform:

1. Start in a plank position and bring your right knee forward, placing it behind your right wrist.
2. Extend your left leg back and lower your torso over your right leg.

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7. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: Hold for 30 seconds, 3 sets
• Calories Burned: Approx. 20-30 per 30 minutes

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor.
2. Press through your feet to lift your hips towards the ceiling.

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8. Side Plank

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: Hold for 20-30 seconds on each side, 3 sets
• Calories Burned: Approx. 25-35 per 30 minutes

How to Perform:

1. Start in a plank position.
2. Shift your weight onto one hand and stack your feet, raising the other arm to the sky.

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9. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Reps/Sets: Hold for 30 seconds on each side, 3 sets
• Calories Burned: Approx. 25-35 per 30 minutes

How to Perform:

1. Begin in a low lunge position with your right foot forward.
2. Lower your left knee to the mat and bring both hands inside your right foot.

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10. Corpse Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: Hold for 5-10 minutes at the end of your practice
• Calories Burned: Approx. 10-15 per 30 minutes

How to Perform:

1. Lie flat on your back with arms at your sides.
2. Close your eyes and focus on your breath to relax.

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Incorporating these yoga mat exercises into your routine can significantly improve your flexibility and balance. For personalized training and guidance, consider HipTrain. With affordable live 1-on-1 video personal training, certified trainers, and flexible scheduling, you can enhance your yoga practice from the comfort of your home. Plus, we are HSA/FSA approved for eligible expenses!