Best Yoga Mat Workouts for Beginners 2025

Updated December 2025

If you're looking to enhance your flexibility and overall fitness, yoga mat workouts are an excellent choice for beginners. Not only do they improve flexibility, but they also promote relaxation and mental clarity. In this article, we’ll explore the best yoga mat workouts for beginners in 2025, complete with specific details to help you get started.

1. Downward Dog

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 30 calories in 10 minutes

Instructions:

• Start on your hands and knees.
• Tuck your toes and lift your hips up, forming an inverted "V" shape.
• Hold for 5 breaths.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Downward Dog | 3 | 30 seconds| N/A |

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2. Cat-Cow Stretch

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 25 calories in 10 minutes

Instructions:

• Begin in a tabletop position.
• Inhale, arch your back (Cow), and exhale, round your back (Cat).
• Repeat for 5-10 cycles.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Cat-Cow Stretch | 3 | 1 minute | 5-10 |

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3. Child’s Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 15 calories in 10 minutes

Instructions:

• Kneel on the mat, sit back on your heels, and stretch your arms forward.
• Relax your forehead on the mat and hold for 5 breaths.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Child’s Pose | 3 | 30 seconds| N/A |

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4. Warrior I

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 40 calories in 10 minutes

Instructions:

• Stand with your feet wide apart and turn your right foot out.
• Bend your right knee and raise your arms overhead.
• Hold for 5 breaths and switch sides.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Warrior I | 3 | 30 seconds| N/A |

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5. Warrior II

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 40 calories in 10 minutes

Instructions:

• From Warrior I, open your arms parallel to the ground.
• Keep your gaze over your front hand and hold for 5 breaths.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Warrior II | 3 | 30 seconds| N/A |

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6. Bridge Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 35 calories in 10 minutes

Instructions:

• Lie on your back with knees bent and feet flat.
• Lift your hips towards the ceiling while squeezing your glutes.
• Hold for 5 breaths.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Bridge Pose | 3 | 30 seconds| N/A |

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7. Seated Forward Bend

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 20 calories in 10 minutes

Instructions:

• Sit with your legs extended in front of you.
• Inhale, reach your arms overhead, and exhale as you bend forward.
• Hold for 5 breaths.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Seated Forward Bend| 3 | 30 seconds| N/A |

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8. Corpse Pose

Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: Approximately 10 calories in 10 minutes

Instructions:

• Lie flat on your back with arms at your sides.
• Close your eyes and focus on your breath for 5 minutes.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Corpse Pose | 1 | 5 minutes | N/A |

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9. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 50 calories in 10 minutes

Instructions:

• Start in a push-up position with your body in a straight line.
• Hold for 30 seconds.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Plank Pose | 3 | 30 seconds| N/A |

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10. Pigeon Pose

Equipment Needed: Yoga mat
Difficulty Level: Moderate
Calories Burned: Approximately 30 calories in 10 minutes

Instructions:

• From a tabletop position, bring your right knee forward and extend your left leg back.
• Hold for 5 breaths and switch sides.

Workout Table:

| Exercise | Sets | Duration | Reps | |------------------|------|-----------|---------| | Pigeon Pose | 3 | 30 seconds| N/A |

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Conclusion

Incorporating these yoga mat workouts into your routine can significantly enhance your flexibility and overall fitness level. For personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions tailored to your needs. With flexible scheduling options, you can fit workouts into your busy lifestyle. Plus, sessions are HSA/FSA approved, making it easier to invest in your health.