How to do Yoga Without a Mat?

“How often have you procrastinated on starting your yoga journey because you don’t have a yoga mat? Or have you missed practicing yoga because you were on vacation and forgot to bring your mat? Don’t worry; we have all been there. The good news is that you don’t require a yoga mat to do yoga. In fact, many experienced yogis don’t use mats at all. Sure, yoga mats provide a little cushioning and support, but they are not essential for practicing yoga. This article discusses several ways to practice yoga without having a yoga mat.”

Alternatives to a Yoga Mat

Here are some everyday household items or places that you can use instead of a yoga mat:


Thick Rug

You can practice yoga if you have a thick rug in your home. These are generally non-slippery and provide enough padding for basic yoga poses. These are excellent options if you are a beginner and not doing any inversions or arm balances. Also, the rug will be gentle on your joints, thanks to the cushioning. You may face a little problem if your rug lies on a tiled floor. Other than that, it should be good to go.


A regular bath towel can also come in handy if you don’t have a carpet or rug. It is thin so that you will feel more connected to the ground. It is also helpful if you are doing a sweaty yoga practice as it absorbs moisture. The main downside of using a towel is that it can slip around, especially on a smooth surface. So make sure to place it firmly before you begin your practice.


Another option is to use a blanket. This is especially useful for doing a restorative or yin yoga practice. It provides extra padding and insulation. Having a blanket handy is also a good idea if you tend to get cold during or after exercise. Or, if you reside in a cold area, laying down the blanket on the floor will provide excellent insulation from the cold floor.

Yoga on Bed

If you don’t have any of the mentioned options or are just too lazy to look for something, you can practice yoga on your bed. It is the softest and most comfortable option. But it can also be very challenging as you might fall asleep during your calming practice. Doing a restorative or simple deep stretch that includes lying down poses can be a great option as you can use all the blankets and pillows to support your body.

Head Over to the Beach

If you are on vacation and don’t have a yoga mat with you, don’t worry. The beach is the perfect place to do yoga. The sand provides an excellent grip and a good workout as you must engage your muscles to stabilize yourself. Also, you have a lot of space to move around, and the fresh air will invigorate your practice. You can also soak up some sunshine and replenish your daily dose of vitamin D. The only downside is that the sand can be hot, so make sure to put a towel or blanket down before you start your practice.

Practice in Your Garden

If you have a garden, that is the best place to do yoga. You can also go to a park nearby for the same. There is nothing like being surrounded by nature while you practice. You can do yoga barefoot on the grass and feel connected to the earth.

The fresh air and natural scenery will help you relax and unwind. In fact, before the invention of the yoga mat, early yogis used to practice yoga on the grass. The mere connection to the ground dramatically benefits your practice and overall health.

Yoga Socks

These grippy socks have sticky nubs on the bottom that help you grip the floor. They are great for people who have slippery feet or if you don’t have a yoga mat. Grippy socks are an excellent option if you don’t have anything to lay down on your floor. They will keep you stable even on tiles. You can easily find the socks online or in any sports store.

Do it Directly on Your Carpet

Most houses have carpeted flooring. So, if you don’t have anything to lie down on your floor, you can directly do it on your carpet. The carpet will provide you with enough grip and also cushion your body. You can begin with restorative yoga to get used to it. Once you are comfortable, you can try other positions.

Do Only Standing Poses

This is more of a tip than an alternative. If you don’t have a mat and can’t find anything to practice on, you can still do yoga. Just focus on standing poses, as they don’t require much support. You can also do some balancing poses and inversions if you are confident. But it is always best to start with the basics and work your way up.


We know that most yogis follow a particular set of poses in a specific order. But if you don’t have a mat, you can always improvise and do whatever feels good to your body. For instance, you can practice poses requiring more wall support than the ground. Or you can do a standing flow without any inversions.

Just let go of the rigidity and be creative with your practice. You can also try sitting in savasana or avoiding poses that require you to lie on the floor.

In the End

There are many alternatives if you don’t have a yoga mat. Just use whatever is available to you and make the best of it. Most importantly, you enjoy your practice and get the most out of it. And if you are doing yoga directly on the floor, then we advise that you protect your sensitive parts. This means covering your knees, elbows, and wrists with full-length clothes. Also, make sure to practice on a clean surface to avoid any infection. Happy yoga-ing!

About the author

Navkiran Kaur