Best Yoga Mat Workouts to Enhance Flexibility 2025

Yoga is an excellent way to improve flexibility, balance, and strength. With the right yoga mat workouts, you can enhance your flexibility and enjoy the numerous benefits of yoga, such as stress relief and improved posture. In this guide, we’ll explore the best yoga mat workouts to help you achieve your flexibility goals in 2025. Updated January 2026.

1. Downward Dog

Duration: 30 seconds
Difficulty Level: Beginner
Calories Burned: Approximately 40 calories per 30 minutes

How to Do It:

• Start on all fours with your wrists under your shoulders and knees under your hips.
• Tuck your toes and lift your hips up and back, forming an inverted V shape.
• Hold for 30 seconds, pressing your heels toward the mat.

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2. Forward Fold

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 35 calories per 30 minutes

How to Do It:

• Stand tall, feet hip-width apart.
• Hinge at your hips and fold forward, reaching for your toes.
• Hold for 1 minute, breathing deeply.

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3. Butterfly Stretch

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 25 calories per 30 minutes

How to Do It:

• Sit on the mat and bring the soles of your feet together.
• Allow your knees to drop out to the sides.
• Hold your feet and gently press your knees down for 1 minute.

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4. Cat-Cow Stretch

Sets: 3
Reps: 10
Duration: 5 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50 calories per 30 minutes

How to Do It:

• Begin on all fours.
• Inhale as you arch your back (Cow), and exhale as you round your spine (Cat).
• Repeat for 10 reps, resting briefly between sets.

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5. Pigeon Pose

Duration: 1 minute per side
Difficulty Level: Intermediate
Calories Burned: Approximately 45 calories per 30 minutes

How to Do It:

• Start in a plank position.
• Bring your right knee forward towards your right wrist, extending your left leg back.
• Hold for 1 minute on each side.

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6. Seated Forward Bend

Duration: 1 minute
Difficulty Level: Intermediate
Calories Burned: Approximately 30 calories per 30 minutes

How to Do It:

• Sit with your legs extended in front of you.
• Inhale and lengthen your spine, then exhale as you reach forward towards your toes.
• Hold for 1 minute.

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7. Cobra Pose

Duration: 30 seconds
Difficulty Level: Intermediate
Calories Burned: Approximately 35 calories per 30 minutes

How to Do It:

• Lie face down, hands under your shoulders.
• Inhale and lift your chest, keeping your elbows close to your body.
• Hold for 30 seconds, breathing deeply.

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8. Lizard Pose

Duration: 1 minute per side
Difficulty Level: Advanced
Calories Burned: Approximately 50 calories per 30 minutes

How to Do It:

• Start in a plank position.
• Step your right foot outside your right hand, lowering your hips.
• Hold for 1 minute on each side.

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9. Bridge Pose

Sets: 3
Reps: 10
Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 40 calories per 30 minutes

How to Do It:

• Lie on your back with knees bent and feet flat on the mat.
• Lift your hips towards the ceiling, squeezing your glutes.
• Lower down and repeat for 10 reps.

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10. Happy Baby Pose

Duration: 1 minute
Difficulty Level: Beginner
Calories Burned: Approximately 25 calories per 30 minutes

How to Do It:

• Lie on your back, draw your knees towards your chest.
• Grab the outer edges of your feet and gently pull down, opening your hips.
• Hold for 1 minute.

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Conclusion

Incorporating these yoga mat workouts into your routine will significantly enhance your flexibility. Remember, consistency is key to seeing progress. By choosing HipTrain for your personal training needs, you can access live 1-on-1 video sessions with certified trainers, making it easy to fit workouts into your busy schedule. Plus, with affordable pricing and HSA/FSA eligibility, investing in your health has never been more accessible.