Best Yoga Mat Workouts for Beginners in 2025

Updated December 2025

Starting your fitness journey with yoga is a fantastic choice, especially with the right yoga mat workouts designed for beginners. Whether you're looking to enhance your flexibility, build strength, or simply unwind, these workouts are perfect for you. Below are the best yoga mat workouts to help you get started in 2025.

1. Sun Salutations (Surya Namaskar)

• Duration: 5 minutes
• Sets: 3 rounds
• Calories Burned: Approximately 30
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Stand tall and inhale, reaching your arms overhead.
2. Exhale and fold forward into a forward bend.
3. Inhale, step or jump back into a plank position.
4. Lower down into a push-up position, then lift into upward-facing dog.
5. Exhale into downward-facing dog.
6. Step forward and repeat.

---

2. Cat-Cow Stretch

• Duration: 3 minutes
• Sets: 3 rounds
• Calories Burned: Approximately 20
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale, arch your back (cow) and look up.
3. Exhale, round your back (cat) and tuck your chin.
4. Repeat for the duration.

---

3. Child's Pose

• Duration: 2 minutes
• Sets: 2 rounds
• Calories Burned: Approximately 10
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Kneel on your mat, sit back on your heels.
2. Reach your arms forward and lower your forehead to the ground.
3. Breathe deeply and hold.

---

4. Warrior I (Virabhadrasana I)

• Duration: 5 minutes
• Sets: 2 rounds (30 seconds each side)
• Calories Burned: Approximately 25
• Equipment Needed: Yoga mat
• Difficulty Level: Easy to Moderate

Instructions:

1. Stand with feet hip-width apart.
2. Step one foot back and bend the front knee.
3. Raise arms overhead and gaze forward.
4. Switch sides and repeat.

---

5. Downward-Facing Dog (Adho Mukha Svanasana)

• Duration: 4 minutes
• Sets: 2 rounds (1 minute each)
• Calories Burned: Approximately 30
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate

Instructions:

1. From all fours, tuck your toes and lift your hips.
2. Press your heels toward the mat.
3. Hold and breathe.

---

6. Bridge Pose (Setu Bandhasana)

• Duration: 3 minutes
• Sets: 2 rounds (30 seconds hold)
• Calories Burned: Approximately 20
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Lie on your back with knees bent.
2. Press feet into the mat and lift your hips.
3. Clasp hands under your back and hold.

---

7. Seated Forward Bend (Paschimottanasana)

• Duration: 3 minutes
• Sets: 2 rounds (30 seconds hold)
• Calories Burned: Approximately 15
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Sit with legs extended.
2. Inhale and raise arms overhead.
3. Exhale and bend forward, reaching for your feet.

---

8. Cobra Pose (Bhujangasana)

• Duration: 2 minutes
• Sets: 3 rounds (30 seconds hold)
• Calories Burned: Approximately 15
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Lie face down with hands under shoulders.
2. Inhale and lift your chest while keeping hips on the mat.
3. Hold and breathe.

---

9. Pigeon Pose (Eka Pada Rajakapotasana)

• Duration: 4 minutes
• Sets: 2 rounds (1 minute each side)
• Calories Burned: Approximately 25
• Equipment Needed: Yoga mat
• Difficulty Level: Moderate

Instructions:

1. From downward dog, bring one knee forward and extend the opposite leg back.
2. Lower your torso down and hold.
3. Switch sides and repeat.

---

10. Savasana (Corpse Pose)

• Duration: 5 minutes
• Sets: 1 round
• Calories Burned: Approximately 5
• Equipment Needed: Yoga mat
• Difficulty Level: Easy

Instructions:

1. Lie on your back with arms at your sides.
2. Close your eyes and breathe deeply.
3. Relax and hold for the duration.

---

Conclusion

These yoga mat workouts are perfect for beginners aiming to enhance flexibility, strength, and mindfulness. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Enjoy the convenience of flexible scheduling, and remember that your sessions are HSA/FSA approved for eligible expenses.