Best Yoga Mat Workouts for Increased Flexibility

Flexibility is essential for overall fitness, enhancing your range of motion and reducing the risk of injury. Yoga mat workouts are a fantastic way to improve flexibility while also offering numerous other benefits such as stress relief and improved posture. Updated January 2026, we’ve compiled a list of the best yoga mat workouts specifically designed to increase flexibility. Whether you're a beginner or looking to deepen your practice, these routines can help you on your journey.

1. Downward Facing Dog

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 30 calories
• Benefits: Stretches the hamstrings, calves, and shoulders.

2. Cat-Cow Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Reps/Sets: 10 reps, 2 sets
• Duration: 1 minute
• Calories Burned: Approximately 20 calories
• Benefits: Increases flexibility in the spine and relieves back tension.

3. Seated Forward Bend

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 1 minute
• Calories Burned: Approximately 25 calories
• Benefits: Stretches the spine, hamstrings, and shoulders.

4. Butterfly Stretch

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 1 minute
• Calories Burned: Approximately 15 calories
• Benefits: Opens hips and groin, improving flexibility.

5. Pigeon Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds each side
• Calories Burned: Approximately 25 calories
• Benefits: Stretches the hip flexors and glutes.

6. Cobra Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 20 calories
• Benefits: Opens the chest and stretches the abdomen.

7. Bridge Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 30 seconds
• Calories Burned: Approximately 30 calories
• Benefits: Strengthens the back and stretches the chest and spine.

8. Lizard Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds each side
• Calories Burned: Approximately 30 calories
• Benefits: Deep hip opener that improves flexibility in the legs.

9. Extended Side Angle Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Duration: Hold for 30 seconds each side
• Calories Burned: Approximately 35 calories
• Benefits: Stretches the sides of the body and improves balance.

10. Happy Baby Pose

• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Duration: Hold for 1 minute
• Calories Burned: Approximately 15 calories
• Benefits: Relaxes the back and opens the hips.

Conclusion

Incorporating these yoga mat workouts into your routine can significantly enhance your flexibility while providing a host of other health benefits. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.