Best Yoga Mat Workouts for Beginners

Yoga is a wonderful way to improve flexibility, strength, and mental clarity. For beginners, finding the right yoga mat workouts can make all the difference. In this article, we've compiled a list of the Best Yoga Mat Workouts for Beginners that you can easily follow at home, helping you to reap the numerous benefits of yoga without needing to invest in expensive classes. Updated December 2025, these workouts are designed for all fitness levels and can be enhanced with online personal training for personalized guidance.

1. Child’s Pose (Balasana)

• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: ~10 calories
• Difficulty Level: Easy
• Equipment Needed: Yoga mat
• Benefits: Stretches the back and hips, calming the mind.

2. Downward-Facing Dog (Adho Mukha Svanasana)

• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: ~20 calories
• Difficulty Level: Easy
• Equipment Needed: Yoga mat
• Benefits: Strengthens arms, legs, and back while improving circulation.

3. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Reps: 10-15 cycles
• Duration: 5 minutes
• Calories Burned: ~15 calories
• Difficulty Level: Easy
• Equipment Needed: Yoga mat
• Benefits: Increases spinal flexibility and alleviates back tension.

4. Warrior I (Virabhadrasana I)

• Reps: 5 breaths per side
• Sets: 2
• Duration: 5 minutes
• Calories Burned: ~30 calories
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat
• Benefits: Builds strength in the legs and opens the hips and chest.

5. Tree Pose (Vrksasana)

• Duration: Hold for 30 seconds to 1 minute per side
• Calories Burned: ~15 calories
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat
• Benefits: Improves balance and stability while strengthening the legs.

6. Seated Forward Bend (Paschimottanasana)

• Duration: Hold for 30 seconds to 1 minute
• Calories Burned: ~10 calories
• Difficulty Level: Easy
• Equipment Needed: Yoga mat
• Benefits: Stretches the spine and hamstrings, calming the mind.

7. Bridge Pose (Setu Bandhasana)

• Reps: 10-15
• Sets: 2
• Duration: 5 minutes
• Calories Burned: ~25 calories
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat
• Benefits: Strengthens the back, glutes, and legs while opening the chest.

8. Corpse Pose (Savasana)

• Duration: Hold for 5-10 minutes
• Calories Burned: ~5 calories
• Difficulty Level: Easy
• Equipment Needed: Yoga mat
• Benefits: Promotes deep relaxation and stress relief.

9. Low Lunge (Anjaneyasana)

• Reps: Hold for 30 seconds per side
• Sets: 2
• Duration: 5 minutes
• Calories Burned: ~20 calories
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat
• Benefits: Opens the hips and stretches the thighs.

10. Plank Pose (Kumbhakasana)

• Duration: Hold for 20-30 seconds
• Calories Burned: ~30 calories
• Difficulty Level: Moderate
• Equipment Needed: Yoga mat
• Benefits: Strengthens core, arms, and legs.

Summary Table of Yoga Mat Workouts for Beginners

| Workout | Duration | Reps/Sets | Difficulty Level | Calories Burned | |-----------------------|------------------|-------------------|------------------|------------------| | Child’s Pose | 30s - 1 min | N/A | Easy | 10 | | Downward-Facing Dog | 30s - 1 min | N/A | Easy | 20 | | Cat-Cow Stretch | 5 min | 10-15 cycles | Easy | 15 | | Warrior I | 5 min | 5 breaths/side | Moderate | 30 | | Tree Pose | 30s - 1 min/side | N/A | Moderate | 15 | | Seated Forward Bend | 30s - 1 min | N/A | Easy | 10 | | Bridge Pose | 5 min | 10-15 | Moderate | 25 | | Corpse Pose | 5-10 min | N/A | Easy | 5 | | Low Lunge | 5 min | 30s/side | Moderate | 20 | | Plank Pose | 20-30s | N/A | Moderate | 30 |

Get Started with Online Personal Training

If you're looking for personalized guidance in your yoga practice, consider HipTrain, where you can access affordable live 1-on-1 video personal training with certified trainers. Our flexible scheduling makes it easy to fit workouts into your busy lifestyle, and we’re HSA/FSA approved for eligible expenses.

With these beginner-friendly yoga mat workouts, you can start your journey toward improved flexibility, strength, and overall well-being. Enjoy the benefits of yoga and consider integrating online personal training to enhance your practice!