Best Yoga Mat Workouts for Flexibility and Strength 2025

Updated December 2025

Yoga mat workouts offer a fantastic way to enhance both flexibility and strength. They can be performed almost anywhere, making them ideal for busy professionals. Here are the best yoga mat workouts that you can incorporate into your routine in 2025 to reap the benefits of yoga, including improved balance, increased core strength, and enhanced flexibility.

1. Sun Salutations (Surya Namaskar)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 300 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 5 minutes | 5 |

This classic sequence warms up the body, stretches the muscles, and improves flexibility.

2. Warrior II Pose (Virabhadrasana II)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 30 seconds | 5 per side |

Builds strength in the legs and core while enhancing focus and stability.

3. Downward Facing Dog (Adho Mukha Svanasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 150 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 1 minute | 3 |

This pose stretches the spine and hamstrings, improving overall flexibility.

4. Plank Pose

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 220 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 4 | 30 seconds | 4 |

Strengthens the core, arms, and shoulders, building overall body strength.

5. Bridge Pose (Setu Bandhasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 180 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 30 seconds | 5 |

Enhances flexibility in the spine and strengthens the lower body.

6. Seated Forward Bend (Paschimottanasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 140 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 1 minute | 3 |

Promotes flexibility in the hamstrings and spine while calming the mind.

7. Cobra Pose (Bhujangasana)

Equipment Needed: Yoga mat
Difficulty Level: Beginner
Calories Burned: Approximately 120 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 30 seconds | 5 |

Strengthens the back and opens up the chest, improving posture.

8. Pigeon Pose (Eka Pada Rajakapotasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 180 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 1 minute | 3 per side |

This pose enhances hip flexibility and relieves tension.

9. Child's Pose (Balasana)

Equipment Needed: Yoga mat
Difficulty Level: All levels
Calories Burned: Approximately 100 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 1 minute | 3 |

A restorative pose that helps to stretch the back and calm the mind.

10. Side Plank (Vasisthasana)

Equipment Needed: Yoga mat
Difficulty Level: Intermediate
Calories Burned: Approximately 200 calories per hour

| Sets | Duration per Set | Reps | |------|------------------|------| | 3 | 30 seconds | 3 per side |

Engages the core and strengthens the arms while improving balance.

Conclusion

Incorporating these yoga mat workouts into your routine can significantly improve your flexibility and strength. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Our sessions are HSA/FSA approved, making them a smart choice for your fitness journey.