Physical yoga exercises are almost always done on a sticky mat. People bring their mats outdoors with them even to provide cushion and grip. Some standing poses might not require a mat and you personally may prefer sitting on a cushion for cross-legged poses. Occasionally an instructor might also prompt you to step off the mat onto a hard floor to make balancing on one leg easier, but generally speaking most yoga exercises are mat exercises.
Boat Pose
Half boat pose and full boat pose are challenging core exercises where you balance all your weight onto your "sit bones" or "sitting bones" under your buttocks. A yoga mat keeps your bones from pressing into a hard floor during this pose. To perform half boat pose, extend your arms straight and lift your legs bent toward your chest. Align your shins parallel to the floor. For full boat pose, extend the legs straight.
Bridge
Bridge pose places much of your weight onto your neck and shoulders, another uncomfortable position if not using a mat. Shoulderstands and headstands may be painful for the same reason. To perform a bridge pose to lengthen the chest, hips, neck and spine, lie face up on your mat with the knees bent and heels near the buttocks on the mat. Set your feet hip-width apart. With your arms flat at your sides, raise your back and hips toward the ceiling. Then, bring your hands together on the mat in line with your lower back. Bridge pose is sometimes also called spinal lift pose.
Wheel Pose
Slipping is a major concern in wheel pose. The sticky texture of a rubber yoga mat prevents the hands and feet from moving out of position, which would place you in danger of falling on your head, neck or spine. To perform wheel pose for glute, ab, back and arm strength, begin in bridge pose on the mat. Extend your arms straight toward the ceiling and then bend your elbows to place your hands on the floor next to your ears. Push your body up using your arms and legs. This pose is sometimes called upward bow pose.
Low Lunge
The low lunge is an effective pose for stretching the hips and groin, but if either your front foot or rear knee slip, you may end up stretching too far and cause injury. A yoga mat not only reduces slipping but also protects your knees from painful contact with the floor. To perform a right low lunge, kneel with your left knee on the mat and your right knee up. Bend the right knee to 90 degrees and place your hands next to your foot. Press your hips forward so that the left knee is behind the hips. Repeat on the other side. You may extend your arms straight toward the ceiling if you wish.
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