Top 10 Yoga Mat Workouts for Beginners 2025

Updated December 2025

If you're new to yoga and looking to improve your flexibility, strength, and mental clarity, incorporating yoga mat workouts into your routine is a fantastic starting point. These workouts are designed specifically for beginners and can be done in the comfort of your own home. Below are the top 10 yoga mat workouts for beginners that you can start today!

1. Cat-Cow Stretch

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~20 calories

Instructions:

• Start on all fours with wrists under shoulders and knees under hips.
• Inhale, arch your back, and look up (Cat).
• Exhale, round your back, and tuck your chin (Cow).
• Repeat for 5 minutes.

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2. Downward Facing Dog

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~25 calories

Instructions:

• From all fours, tuck your toes and lift your hips up and back.
• Keep your heels reaching towards the floor.
• Hold for 5 deep breaths.

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3. Child’s Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~15 calories

Instructions:

• Kneel on the mat and sit back on your heels.
• Stretch your arms forward and rest your forehead on the ground.
• Hold for 5-10 breaths.

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4. Warrior I

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Medium
Calories Burned: ~30 calories

Instructions:

• Stand tall, step one foot back, and bend the front knee.
• Raise your arms overhead and gaze forward.
• Hold for 5 breaths, switch sides.

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5. Warrior II

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Medium
Calories Burned: ~30 calories

Instructions:

• From Warrior I, open your hips and shoulders to face the side.
• Extend your arms parallel to the floor and gaze over your front hand.
• Hold for 5 breaths, switch sides.

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6. Tree Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Medium
Calories Burned: ~20 calories

Instructions:

• Stand tall, shift weight to one leg and place the other foot on your inner thigh or calf.
• Bring your hands to prayer position or overhead.
• Hold for 5 breaths, switch sides.

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7. Seated Forward Bend

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~15 calories

Instructions:

• Sit with legs extended, inhale and reach your arms overhead.
• Exhale, hinge at the hips, and reach for your feet.
• Hold for 5-10 breaths.

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8. Bridge Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~25 calories

Instructions:

• Lie on your back, knees bent, feet flat on the mat.
• Press into your feet and lift your hips towards the ceiling.
• Hold for 5 breaths.

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9. Supine Spinal Twist

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~15 calories

Instructions:

• Lie on your back, hug your knees to your chest.
• Drop your knees to one side while keeping shoulders on the mat.
• Hold for 5 breaths, switch sides.

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10. Corpse Pose

Duration: 5 minutes
Equipment Needed: Yoga mat
Difficulty Level: Easy
Calories Burned: ~10 calories

Instructions:

• Lie flat on your back with arms at your sides, palms facing up.
• Focus on your breath and relax your body.
• Hold for 5-10 minutes.

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Conclusion

These beginner yoga mat workouts can be easily incorporated into your daily routine, promoting physical and mental well-being. Each workout is designed to be accessible, helping you build a solid foundation in yoga.

If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help tailor a yoga routine that fits your needs and schedule, making it easier to stay committed to your fitness journey. Plus, our services are HSA/FSA approved for eligible expenses!