Best Yoga Mat Workouts to Enhance Flexibility in 2025

Updated December 2025

Yoga mats are essential tools for enhancing flexibility, providing comfort, and supporting your body during various exercises. Whether you're a beginner or an experienced yogi, incorporating yoga mat workouts into your routine can significantly improve your flexibility. Here are the Best Yoga Mat Workouts to enhance your flexibility in 2025.

1. Downward Dog

• Sets: 3
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Description:

Start on all fours, tuck your toes, and lift your hips up to form an inverted V-shape. Keep your spine straight and your heels reaching toward the mat.

2. Seated Forward Bend

• Sets: 3
• Reps: 10-15 breaths
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 25 calories

Description:

Sit with your legs extended in front of you. Inhale and lengthen your spine, then exhale as you hinge at the hips to reach toward your toes.

3. Cat-Cow Stretch

• Sets: 3
• Reps: 10-15 cycles
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Description:

Begin on all fours. Inhale as you arch your back (cow), then exhale as you round your spine (cat). This dynamic movement increases spinal flexibility.

4. Pigeon Pose

• Sets: 3
• Duration: Hold for 30 seconds each side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Description:

From a plank position, bring one knee forward and place it behind your wrist while extending the opposite leg back. This pose opens up the hips.

5. Butterfly Stretch

• Sets: 3
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 15 calories

Description:

Sit with your feet together and knees bent outward. Grasp your feet and gently press your knees towards the ground to stretch the inner thighs.

6. Bridge Pose

• Sets: 3
• Reps: 10-15
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 35 calories

Description:

Lie on your back, knees bent, feet flat on the mat. Lift your hips toward the ceiling while keeping your shoulders and head on the mat.

7. Extended Side Angle Pose

• Sets: 3
• Duration: Hold for 30 seconds each side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 50 calories

Description:

Stand with your feet wide, bend one knee and extend the opposite arm overhead, creating a long line from your fingertips to your back foot. This pose enhances hip and side body flexibility.

8. Reclined Bound Angle Pose

• Sets: 3
• Duration: Hold for 1 minute
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 20 calories

Description:

Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides. This restorative pose opens up the hips and groin.

9. Standing Forward Bend

• Sets: 3
• Duration: Hold for 30 seconds
• Equipment Needed: Yoga mat
• Difficulty Level: Beginner
• Calories Burned: Approximately 30 calories

Description:

Stand with your feet hip-width apart, hinge at the hips, and fold forward, letting your head hang heavy. This pose stretches the hamstrings and calves.

10. Lizard Pose

• Sets: 3
• Duration: Hold for 30 seconds each side
• Equipment Needed: Yoga mat
• Difficulty Level: Intermediate
• Calories Burned: Approximately 40 calories

Description:

From a plank position, step one foot outside your hand and lower your hips. This deep stretch increases hip flexibility and mobility.

Conclusion

Incorporating these yoga mat workouts into your routine can lead to significant improvements in flexibility and overall well-being. For personalized guidance and flexible scheduling, consider HipTrain’s affordable live 1-on-1 personal training sessions. Our certified trainers can help you enhance your yoga practice while ensuring you get the most out of your workouts. Plus, our services are HSA/FSA approved for eligible expenses!