Best Yoga Mat Workout Routines for Every Level 2025

Updated January 2026

Yoga is a fantastic way to improve flexibility, strength, and mental clarity, and with the right yoga mat workout routines, you can practice effectively at home or in a studio. Whether you’re a beginner or an advanced yogi, these routines cater to every fitness level. Here are the best yoga mat workout routines for 2025, each designed to help you achieve your fitness goals while enjoying the benefits of yoga.

1. Beginner Flow (30 Minutes)

Level: Beginner
Calories Burned: ~150
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Mountain Pose | 1 minute | | Downward Dog | 1 minute | | Cat-Cow Stretch | 2 minutes | | Child's Pose | 2 minutes | | Warrior I | 1 minute (each side) | | Tree Pose | 1 minute (each side) | | Seated Forward Bend | 2 minutes | | Savasana | 5 minutes |

2. Power Yoga Session (45 Minutes)

Level: Intermediate
Calories Burned: ~400
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Sun Salutation A | 5 rounds | | Chaturanga Dandasana | 1 minute | | Upward Facing Dog | 1 minute | | Warrior II | 1 minute (each side) | | Plank Pose | 1 minute | | Side Plank | 30 seconds (each side) | | Pigeon Pose | 2 minutes (each side) | | Savasana | 5 minutes |

3. Restorative Yoga (60 Minutes)

Level: All Levels
Calories Burned: ~100
Equipment Needed: Yoga mat, bolster or pillow

Routine:

| Exercise | Duration | |-----------------------|------------| | Supported Child’s Pose | 5 minutes | | Reclined Bound Angle | 5 minutes | | Legs-Up-the-Wall | 5 minutes | | Supported Bridge Pose | 5 minutes | | Savasana | 20 minutes |

4. Vinyasa Flow (40 Minutes)

Level: Intermediate
Calories Burned: ~350
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Sun Salutation B | 5 rounds | | Warrior III | 1 minute (each side) | | Half Moon Pose | 1 minute (each side) | | Crow Pose | 1 minute (hold) | | Seated Twist | 1 minute (each side) | | Savasana | 5 minutes |

5. Yin Yoga for Flexibility (50 Minutes)

Level: All Levels
Calories Burned: ~200
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|------------| | Butterfly Pose | 5 minutes | | Dragon Pose | 3 minutes (each side) | | Sphinx Pose | 5 minutes | | Caterpillar Pose | 5 minutes | | Savasana | 10 minutes |

6. Core Strengthening Yoga (35 Minutes)

Level: Intermediate
Calories Burned: ~250
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Plank Pose | 1 minute | | Boat Pose | 1 minute | | Side Plank | 30 seconds (each side) | | Dolphin Pose | 1 minute | | Bridge Pose | 1 minute | | Savasana | 5 minutes |

7. Advanced Ashtanga Routine (60 Minutes)

Level: Advanced
Calories Burned: ~500
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Sun Salutation A | 5 rounds | | Standing Forward Bend | 1 minute | | Warrior I | 1 minute (each side) | | Handstand | 1 minute (hold) | | Backbend | 1 minute | | Savasana | 10 minutes |

8. Yoga for Stress Relief (30 Minutes)

Level: All Levels
Calories Burned: ~150
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Seated Forward Bend | 2 minutes | | Cat-Cow Stretch | 3 minutes | | Legs-Up-the-Wall | 5 minutes | | Savasana | 10 minutes |

9. Chair Yoga (20 Minutes)

Level: Beginner
Calories Burned: ~100
Equipment Needed: Chair, yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Seated Mountain Pose | 1 minute | | Seated Cat-Cow | 2 minutes | | Seated Forward Bend | 2 minutes | | Seated Twist | 1 minute (each side) | | Seated Side Stretch | 1 minute (each side) | | Savasana | 5 minutes |

10. Family Yoga Fun (30 Minutes)

Level: All Levels
Calories Burned: ~150
Equipment Needed: Yoga mat

Routine:

| Exercise | Duration | |-----------------------|-----------| | Partner Tree Pose | 1 minute (each side) | | Partner Downward Dog | 2 minutes | | Group Circle Stretch | 5 minutes | | Group Savasana | 5 minutes |

These routines offer something for everyone, ensuring that you can find a yoga practice that suits your level and goals.

If you're looking for personalized guidance, consider HipTrain. With live 1-on-1 video personal training from certified trainers, you can receive tailored yoga workouts that fit your schedule. Plus, our affordable pricing makes yoga accessible, and we’re HSA/FSA approved for eligible expenses!