Top 10 Yoga Mat Workouts for Increased Flexibility 2025

Updated January 2026

Flexibility is a key component of overall fitness, and incorporating yoga mat workouts into your routine can significantly enhance your flexibility while providing numerous other benefits. Here are the top 10 yoga mat workouts for increased flexibility in 2025. These workouts can be done at home, with minimal equipment, making them perfect for busy professionals.

1. Downward Facing Dog

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

Instructions: Start in a plank position, lift your hips up, and push your heels toward the floor. Focus on elongating your spine and breathing deeply.

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2. Seated Forward Bend

• Duration: Hold for 30 seconds
• Sets: 3
• Calories Burned: 25
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Sit with your legs extended in front of you. Inhale, then exhale as you reach forward toward your toes, keeping your spine straight.

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3. Cat-Cow Stretch

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

Instructions: Start on all fours. Alternate between arching your back (cat) and lowering your belly (cow) while coordinating your breath.

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4. Pigeon Pose

• Duration: Hold for 30 seconds per side
• Sets: 2
• Calories Burned: 30
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: From a plank position, bring one knee forward and extend the other leg back. Keep your hips square and breathe deeply.

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5. Butterfly Stretch

• Duration: Hold for 1 minute
• Sets: 2
• Calories Burned: 20
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Sit with the soles of your feet together and let your knees fall to the sides. Gently press down on your knees for a deeper stretch.

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6. Extended Side Angle

• Duration: Hold for 30 seconds per side
• Sets: 2
• Calories Burned: 35
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Stand in a wide stance, bend one knee, and extend the other arm over your head. Engage your core for stability.

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7. Bridge Pose

• Duration: Hold for 30 seconds
• Sets: 3
• Calories Burned: 25
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Lie on your back with your knees bent. Lift your hips towards the ceiling while squeezing your glutes.

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8. Lizard Pose

• Duration: Hold for 30 seconds per side
• Sets: 2
• Calories Burned: 40
• Difficulty Level: Intermediate
• Equipment Needed: Yoga mat

Instructions: Start in a plank position, bring one foot to the outside of your hand, and lower your hips to feel the stretch.

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9. Standing Forward Bend

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

Instructions: Stand tall, then fold forward at the hips, letting your head hang heavy. Keep your knees slightly bent if needed.

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10. Cobra Pose

• Duration: Hold for 30 seconds
• Sets: 3
• Calories Burned: 20
• Difficulty Level: Beginner
• Equipment Needed: Yoga mat

Instructions: Lie face down, place your hands under your shoulders, and gently lift your chest while keeping your hips on the ground.

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Summary Table of Yoga Mat Workouts

| Workout | Duration | Sets | Calories Burned | Difficulty Level | Equipment | |-----------------------|-----------|------|------------------|-------------------|--------------| | Downward Facing Dog | 30 sec | 3 | 30 | Beginner | Yoga mat | | Seated Forward Bend | 30 sec | 3 | 25 | Beginner | Yoga mat | | Cat-Cow Stretch | 1 min | 3 | 20 | Beginner | Yoga mat | | Pigeon Pose | 30 sec | 2 | 30 | Intermediate | Yoga mat | | Butterfly Stretch | 1 min | 2 | 20 | Beginner | Yoga mat | | Extended Side Angle | 30 sec | 2 | 35 | Intermediate | Yoga mat | | Bridge Pose | 30 sec | 3 | 25 | Beginner | Yoga mat | | Lizard Pose | 30 sec | 2 | 40 | Intermediate | Yoga mat | | Standing Forward Bend | 30 sec | 3 | 30 | Beginner | Yoga mat | | Cobra Pose | 30 sec | 3 | 20 | Beginner | Yoga mat |

Incorporating these yoga mat workouts into your routine can enhance your flexibility and provide a solid foundation for overall fitness. If you're looking for personalized guidance, consider trying HipTrain's live 1-on-1 personal training sessions. Our certified trainers offer affordable options compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses. Plus, we provide flexible scheduling to fit your busy lifestyle.