Yes, You Can Do Yoga Without a Mat: Here’s How!

A lot of people would recommend that you use a mat whenever you do yoga. However, yoga mats are fairly expensive, which might lead some people to wonder if they can do yoga without them.

It is possible to do yoga without a mat, as long as you are willing to make certain adjustments to your practice. You can emphasize standing poses, come up with your own sequences, use good surfaces and walls, keep focus longer than usual, and draw inspiration from other practitioners.

If you want to learn more about how to do yoga without a mat, read on. You might be surprised at the benefits that you can experience by doing this.

Can You Do Yoga Without a Mat?

There are a few things that you should consider before you decide whether yoga without a mat is actually right for you.

Benefits of Yoga With a Mat

If you are practicing yoga on top of a hard floor, it can often be difficult to do yoga without something that separates you from the hard floor. Most of the time, people will choose a yoga mat, but they can also choose a towel or blanket.

You will likely be fairly uncomfortable doing yoga on a hard floor, and this will take away from the purpose of yoga, which involves clearing your mind. You might experience unnecessary soreness, which can detract from your progress.

Additionally, using a mat can help protect you from germs, particularly if you are doing your practice in a public place, such as a yoga studio or school. You should keep in mind that many other pairs of feet have walked on that same floor.

Benefits of Yoga Without a Mat

There are many reasons why you might prefer to do your yoga without a mat. When you are a beginner, the mat can be good guidance and help you with your alignment. However, as you progress, you might want to be able to do yoga with fewer restrictions.

Sometimes, the stickiness of the mat can interfere with your ability to move, and staying within its confines can really restrict your freedom of movement.

For example, when you are doing yoga without a mat, you are able to slide your feet between positions. Yoga mats are usually too sticky to allow this, forcing you to pick up parts of your body from the mat and plant them instead. The stickiness of the mat might be helpful for a beginner, but it can simply be restrictive for someone who is more advanced.

Additionally, when you are not using a mat, your muscles work harder. If you have practiced for a while and want to challenge yourself, you can try your standing poses on a rug or hard floor without a mat; you will see that it takes quite a bit more isometric work to support these asanas. Many transitions between poses will also involve more work if you are not on a mat.

Many also prefer not to use a yoga mat because they feel that these mats are not good for the environment. If you need a barrier between yourself and the ground, you can use a towel or blanket for comfort instead.

Alternatively, it might be a good idea to do your yoga outside, as working on more uneven terrain, such as grass or sand, can help strengthen your balance and make you more skilled in foot placement.

How to Do Yoga Without a Mat

If you are interested in doing yoga without a mat, there are a few guidelines that you can follow to make it easier or more enjoyable. Of course, it is up to you which ones you choose to follow. It’s all about what’s right for you and your body.

Find the Best Possible Surface and Walls

When you are not using a yoga mat, the type of surface that you are using matters really matters. You should find a surface that can be as comfortable as possible without a mat. For example, stone surfaces can be very uncomfortable because they are very slippery and typically either too hot or too cold. If you put a blanket on top of these surfaces, the blanket can also slide.

It can often be more comfortable to practice yoga on surfaces such as grass and wood. You just need to keep in mind that if you use these services without a mat, you might become dirty while practicing.

It would also be a good idea to make sure a wall is available when you are practicing. For example, if you are practicing puppy pose with your hands on the wall, you can use the wall to push yourself within this pose, whether or not you have a mat.

Focus on Standing Poses

If you are doing yoga without a mat, most of the discomfort you would experience will result from touching and having too much contact with the ground. One way that you can circumvent this problem is to stick to asanas on your feet. This includes poses such as the warrior pose and triangle pose.

You might feel as if your practice is incomplete by doing this. However, just doing a few poses is better than doing no poses at all. You can also come up with other plans when it comes to doing the other poses, such as using a towel or doing them on top of the grass in your backyard.

If you cannot do all of your poses, one way that you can benefit from this adjustment is to hold the poses that you are doing for longer periods of time. You will be doing fewer asanas, but you can go deeper into them and focus more intensely.

Be Flexible in Your Routine

A lot of people who practice yoga follow the same routine every day. While this is a good idea, it’s also good to be able to adjust and adapt to changes to your circumstances and environment. In fact, this can actually be seen as the key to sticking to your practice, since sometimes these changes are unavoidable.

If you can only do asanas on top of hard ground and find this to be too uncomfortable, try to be okay with only doing the poses that don’t cause you discomfort for that one day.

If you don’t think you are able to change your routine spontaneously based on changing circumstances, you can come up with alternative planned sequences. You can use trial and error to figure out which asanas are comfortable for you without a mat and keep these poses in your routine for the days when you will be on an uncomfortable surface.

Protect Sensitive Body Parts

The most difficult parts of practicing yoga without a mat involve uncomfortable contact with the ground. If you wear a long sleeve shirt and long pants, you can somewhat help protect your body.

Also, when you are doing Shavasana at the end of your practice, it might be more comfortable to sit rather than lie down if you don’t have a mat. If you have to lie down on an uncomfortable floor, it won’t be easy to relax fully—and full relaxation at the end of your practice is very important.

Instead, you can do a “sitting Shavasana” at the end of your practice, using a pillow or folded blanket. You can achieve similar effects this way.


As you can see, there are many ways in which you can do yoga without a mat. If you want more guidance, you can draw inspiration from well-known yoga practitioners. You can follow the above suggestions and see which ones are useful to you. In the end, whether or not you have a yoga mat, it is about listening to your body and getting the most out of your routine.



Mother of three and Yogi of 20+ years and 200 Hour Certified Yoga Teacher. I am also a Certified Thai massage therapist and I have taught Gymnastics for more than 10 years. In the last couple of years, I've been a big promotor of intermittent fasting.

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