Best Yoga Mat Workouts for Beginners: 2025 Edition

Updated December 2025

Yoga mat workouts are a fantastic way for beginners to enhance flexibility, build strength, and promote relaxation—all from the comfort of home. In this guide, we’ll explore the best yoga mat workouts designed specifically for beginners, complete with detailed routines, poses, and tips. With affordable personal training options available through HipTrain, you can easily get personalized guidance to elevate your practice.

1. Sun Salutation (Surya Namaskar)

Duration: 10 minutes
Calories Burned: ~50
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Mountain Pose (Tadasana) – 5 breaths
• Forward Fold (Uttanasana) – 5 breaths
• Plank Pose – 5 breaths
• Cobra Pose (Bhujangasana) – 5 breaths
• Downward Dog (Adho Mukha Svanasana) – 5 breaths
• Repeat 3 times

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Duration: 5 minutes
Calories Burned: ~20
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Start on hands and knees
• Alternate between arching your back (Cat) and dropping your belly (Cow) – 10 reps

3. Warrior Series (Virabhadrasana)

Duration: 15 minutes
Calories Burned: ~100
Difficulty Level: Moderate
Equipment Needed: Yoga mat

Routine:

• Warrior I (Virabhadrasana I) – 5 breaths each side
• Warrior II (Virabhadrasana II) – 5 breaths each side
• Warrior III (Virabhadrasana III) – 5 breaths each side

4. Seated Forward Bend (Paschimottanasana)

Duration: 5 minutes
Calories Burned: ~15
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Sit with legs extended
• Reach for your toes and hold for 10 breaths

5. Bridge Pose (Setu Bandhasana)

Duration: 5 minutes
Calories Burned: ~30
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Lie on your back with knees bent
• Lift hips towards the ceiling and hold for 5 breaths; repeat 5 times

6. Child's Pose (Balasana)

Duration: 5 minutes
Calories Burned: ~10
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Kneel and sit back on your heels
• Extend your arms forward and relax for 10 breaths

7. Standing Forward Bend (Uttanasana)

Duration: 5 minutes
Calories Burned: ~20
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Stand tall, hinge at your hips, and fold forward
• Hold for 10 breaths

8. Corpse Pose (Savasana)

Duration: 10 minutes
Calories Burned: ~5
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Lie flat on your back with arms by your sides
• Focus on breathing and relaxation for the duration

9. Lying Spinal Twist (Supta Matsyendrasana)

Duration: 5 minutes
Calories Burned: ~15
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Lie on your back, hug your knees to your chest
• Drop knees to one side and hold for 5 breaths; repeat on the other side

10. Meditation (Dhyana)

Duration: 5-10 minutes
Calories Burned: ~5
Difficulty Level: Easy
Equipment Needed: Yoga mat

Routine:

• Sit comfortably, focus on your breath, and clear your mind.

Conclusion

These yoga mat workouts are perfect for beginners looking to start their fitness journey in 2025. With the right guidance and support, you can enhance your practice and enjoy the numerous benefits of yoga.

For those interested in personalized training, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.