Best Yoga Mat Workouts for Flexibility and Strength

Yoga mat workouts are an excellent way to enhance both flexibility and strength, making them a perfect addition to any fitness routine. In this article, we’ll explore the best yoga mat workouts that not only improve your flexibility but also build strength. Updated December 2025, these routines can be easily done at home with just a yoga mat, making them accessible for everyone.

1. Sun Salutations (Surya Namaskar)

Description: A series of flowing postures that warm up the body and increase flexibility.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~50 calories

Workout Table: | Move | Reps | |-----------------|------| | Mountain Pose | 1 | | Forward Fold | 1 | | Plank | 1 | | Cobra | 1 | | Downward Dog | 1 | | Repeat | 3 times |

---

2. Warrior Sequence (Virabhadrasana)

Description: Strengthens the legs and core while improving balance and flexibility.

• Duration: 10 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~80 calories

Workout Table: | Move | Reps | |---------------|------| | Warrior I | 5 breaths | | Warrior II | 5 breaths | | Warrior III | 5 breaths (each side) | | Repeat | 2 times |

---

3. Bridge Pose (Setu Bandhasana)

Description: Strengthens the back, glutes, and hamstrings while opening the hips.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~30 calories

Workout Table: | Move | Reps | |-------------|------| | Bridge Pose | 10-15 reps (hold for 5 breaths each) |

---

4. Plank Variations

Description: Engages multiple muscle groups, enhancing core strength and stability.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories

Workout Table: | Move | Duration | |---------------------|-----------------| | Standard Plank | 30 seconds | | Side Plank | 30 seconds (each side) | | Plank with Shoulder Taps | 10 reps (each side) |

---

5. Seated Forward Bend (Paschimottanasana)

Description: Stretches the spine and hamstrings, promoting flexibility.

• Duration: 5 minutes
• Difficulty Level: Beginner
• Calories Burned: ~20 calories

Workout Table: | Move | Duration | |---------------------|-----------------| | Seated Forward Bend | 3-5 minutes (hold) |

---

6. Chair Pose (Utkatasana)

Description: Builds strength in the thighs and core while improving balance.

• Duration: 5 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~40 calories

Workout Table: | Move | Reps | |---------------|------| | Chair Pose | 10-15 reps (hold for 5 breaths each) |

---

7. Pigeon Pose (Eka Pada Rajakapotasana)

Description: Opens the hips and stretches the glutes, enhancing flexibility.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~30 calories

Workout Table: | Move | Duration | |---------------------|-----------------| | Pigeon Pose | 3-5 minutes (each side) |

---

8. Downward Dog to Upward Dog

Description: A dynamic flow that builds strength in the arms and back while stretching the entire body.

• Duration: 5 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~50 calories

Workout Table: | Move | Reps | |---------------------|------| | Downward Dog | 1 | | Upward Dog | 1 | | Flow through | 5 times |

---

9. Child’s Pose (Balasana)

Description: A restorative pose that stretches the back and promotes relaxation.

• Duration: 5 minutes
• Difficulty Level: All Levels
• Calories Burned: ~20 calories

Workout Table: | Move | Duration | |---------------------|-----------------| | Child’s Pose | 3-5 minutes (hold) |

---

10. Corpse Pose (Savasana)

Description: Essential for relaxation and recovery, allowing the body to integrate the benefits of the workout.

• Duration: 5-10 minutes
• Difficulty Level: All Levels
• Calories Burned: ~10 calories

Workout Table: | Move | Duration | |---------------------|-----------------| | Corpse Pose | 5-10 minutes (hold) |

---

Incorporating these yoga mat workouts into your routine can significantly enhance your flexibility and strength. For those looking to elevate their practice, consider online coaching with a certified personal trainer who can guide you through these routines effectively.

HipTrain offers affordable, live 1-on-1 personal training that is HSA/FSA approved, making it a great choice for busy professionals who want flexibility in scheduling.