Best Yoga Mat Exercises for Total Body Flexibility 2025

Updated January 2026

Yoga mat exercises are an excellent way to enhance total body flexibility, improve balance, and promote relaxation. Whether you’re a beginner or an experienced yogi, incorporating these exercises into your routine can help you achieve your flexibility goals. Here are the Best Yoga Mat Exercises for total body flexibility in 2025.

1. Downward-Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 40 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets

Demonstration:

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 reaching towards the mat.

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2. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories in 30 minutes
• Reps/Sets: 10 rounds, 3 sets

Demonstration:

1. Start on your hands and knees.
2. Inhale as you arch your back (Cow), and exhale as you round your spine (Cat).

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3. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets

Demonstration:

1. Sit with your legs extended in front of you.
2. Inhale and reach your arms overhead, then exhale and hinge at the hips to reach for your toes.

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4. Butterfly Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets

Demonstration:

1. Sit with the soles of your feet together and knees out to the sides.
2. Gently press your knees toward the floor for a deeper stretch.

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5. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 35 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute on each side, 3 sets

Demonstration:

1. Start in a plank position, bring your right knee forward to your right wrist.
2. Extend your left leg back and lower your torso toward the mat.

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6. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute on each side, 3 sets

Demonstration:

1. From Downward-Facing Dog, step your right foot outside your right hand.
2. Lower your hips while keeping your back leg straight.

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7. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets

Demonstration:

1. Lie on your back, knees bent and feet flat on the mat.
2. Lift your hips towards the ceiling, squeezing your glutes.

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8. Child’s Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories in 30 minutes
• Reps/Sets: Hold for 1 minute, 3 sets

Demonstration:

1. Kneel on the mat and sit back on your heels.
2. Extend your arms forward and lower your forehead to the mat.

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9. Side Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds on each side, 3 sets

Demonstration:

1. Stand or sit tall, reach your right arm overhead, and lean to the left.
2. Hold the stretch and switch sides.

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10. Standing Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 25 calories in 30 minutes
• Reps/Sets: Hold for 30 seconds to 1 minute, 3 sets

Demonstration:

1. Stand with feet hip-width apart and hinge forward at the hips.
2. Let your head hang and grasp your elbows for a deeper stretch.

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Incorporating these yoga mat exercises into your routine will not only enhance your total body flexibility but also improve your overall well-being. For personalized guidance and support, consider trying HipTrain for affordable 1-on-1 live personal training sessions with certified trainers.

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