How to Do Yoga on Carpet

You may have some reservations about doing yoga on the carpet, but it’s a great way to do yoga! The carpet is soft and comfortable, so you don’t need to worry about getting the rug burn. If you are afraid of scratching your floors or making a mess, there are also mats specifically designed for carpet use. But the best part? Yoga done on the carpet is perfect for all fitness levels because it provides more support than hardwood or tile flooring. Keep reading to find out how to do yoga on carpet!

Yoga on Carpet

Reason to Do Yoga on Carpet

At the most basic level, practicing yoga on the carpet is excellent for beginners. However, yoga poses are often tough to do on hard surfaces because it can be difficult to balance or tighten your muscles. If you have any trouble with balance or pain in your wrists, try yoga on the carpet. The extra cushion makes balancing easier and helps reduce pressure on your wrists. Like the plank pose, some postures may even be more accessible to hold on carpet than hardwood or tile flooring.

If you don’t like the idea of lying on the cold floor, try doing yoga on the carpet for a warmer experience! The extra padding keeps your muscles warm and loose, so it feels like you are practicing in a sauna. The carpet also helps with muscle recovery after a workout because it keeps your muscles warm for more extended periods of time, so you are less likely to suffer from soreness the next day.

Materials You Needs:

  • Yoga mat, rug, or carpet
  • Blanket to cover the carpet with
  • Yoga blocks or pillows

Preparation on How to Do Yoga on Carpet

To prepare for your yoga session, you should secure the carpet with a blanket. The blanket will keep the carpet from getting dirty and wrinkly when you do yoga on it, and it also protects against slipping. After laying out the blanket, put down your yoga mat (or rug or carpet) and set up your yoga blocks or pillows. Depending on your level of experience, you should also prepare other props like straps, bolsters, and weights.

Stepwise Guides on How to Do Yoga on Carpet

Step 1: Yoga Place Mat or Towel:

Start off by placing a yoga mat (or towel) on the carpet. If you don’t have any mat, you can fold up an old sheet and use that. Be sure to place your mat perpendicular to the edge of the carpet. This will make it easier for you to roll up your mat when you are done, and you can practice your yoga on the carpet without having to move your mat.

Yoga Place Mat or Towel

Step 2: Getting into Posture:

Once you’ve set up your mat, it’s time to do some yoga! Get into a comfortable position that works for you. If you find that doing the traditional downward dog pose is difficult, try bending at the knees and moving your body forward instead. You can also try the child’s pose, which is a common pose in yoga that involves resting on your knees and chest while facing the carpet. Once you’ve found a comfortable position, start taking deep breaths and focus on getting into zen mode.

Step 3: Modifications:

Because you are doing yoga on the carpet, it is a little bit easier to modify your usual poses. For example, if you struggle with standing splits, try slowly bending one leg and resting it on the corner of your mat. Then repeat this process for your other leg until you feel comfortable enough to stand up straight. You can also try bending your knees and leaning forward towards the ground, which is great for those who find the downward dog pose too difficult to hold.

If you’re having trouble with any poses, try using a few yoga props! Yoga blocks and straps are perfect for supporting your body and making poses more comfortable. The block may be useful for practicing yoga on the carpet because it makes balancing more comfortable. The strap can be used for stretching, and you can use it to tie your legs together during the downward dog pose.

Step 4: Ending the Yoga Session:

When you are done, it’s time to get up. Keep your knees bent at first, and then roll your body forward into the cobra pose (like you are getting ready for pushups). Once you’ve done that, slowly stand up with your feet shoulder-width apart. Move until you feel balanced and stable on the carpet, and take one last deep breath before you are ready to go.

Ending the Yoga Session

Yoga Poses for Carpet

Once you are all set up, try out one of these simple poses to start practicing yoga on the carpet! All of these poses can be performed with or without props to deepen the stretch, but beginners may want to use a strap or pillow for extra support.

Puppy pose:

Lay flat on your stomach and prop yourself up with your arms. Gently lift one leg off the ground at a time and hold for 30 seconds per leg.

Cat-Cow pose:

Start on all fours with your hands under your shoulders and knees under your hips. Curl your toes, tuck your chin into your chest, and round into a cat pose by moving the crown of your head towards the floor. Then arch up like a Halloween cat by pushing the ground away with both hands and pulling the belly button towards the spine. Hold the pose for 3-5 breaths, and repeat 2-3 times.

Downward Dog:

Start on all fours with your hands under your shoulders and knees under your hips. Spread your palms wide to distribute weight evenly, tuck your toes under, and lift through the chest as you push back into an inverted V position. Make sure that your heels are as close to the ground as possible and relax your head. Hold for 3-5 breaths, and repeat 2-3 times.

Downward Dog

Cobra pose:

Lie face down with hands under your shoulders and feet hip-distance apart. Press up onto your chest and hands as you squeeze your shoulder blades. Do not let your shoulders round and chest sink as you lift towards the ceiling. Hold for five breaths, and repeat 2-3 times.

Upward Facing Dog pose:

Lie face down with hands under your shoulders and feet hip-distance apart. Press up onto your chest and hands as you squeeze your shoulder blades together behind you (don’t let your shoulders come up to your ears) and lift the top of your chest towards the ceiling. Be sure to keep your thighs grounded into your mat as you press back through your heels. Hold for 10 breathes, and repeat 2-3 times.

Legs Up The Wall pose:

Sit sideways next to a wall with one leg bent and one leg straight. Fold forward over your bent leg, and then turn the toes of the straight leg towards the ceiling to press it against the wall. Next, lift onto your forearms, bring your shoulders forwards over your bent knee, and lay down on your back with arms by your side. Keep both legs in contact with the wall as you hold for 10 breathes, and then repeat on the other side.

Supine Twists:

Lie flat on your back with knees bent and feet on the ground hip-distance apart. Bring both knees into your chest, and then extend both legs out to a 45-degree angle from your hips.

Tips and Warnings For How to Do Yoga on Carpet


  • Keep your eyes closed and breathe deeply, focusing on how it feels to move air in and out of your body as you practice.
  • Don’t push yourself too hard – these poses are meant for extending and stretching the muscles, not straining them.
  • If a pose hurts or is very uncomfortable, try moving closer to the edge of the mat or doing a less intense version of the pose.


  • Yoga must be done slowly and mindfully to reap the health benefits. Do not push yourself too hard or hold any pose for too long, as this can cause more harm than good.
  • If you feel any sharp pains while practicing on the floor, stop immediately and rest or come out of a pose.
  • Do not attempt any of these poses if you have a recent or chronic injury, illness, inflammation, or pain in the affected joints and muscles.
  • If you are trying to get pregnant or are already pregnant, make sure to consult your doctor before practicing yoga on the floor.

Frequently Asked Questions

Why Do You Need a Yoga Mat to Do Yoga?

A yoga mat is important for a number of reasons when it comes to doing yoga. Without one, your practice may not be as effective, and you run the risk of injuring yourself. A good Yoga Mat should be soft, non-slip, and durable so that you can safely rest your palms, shoulders, and hips while stretching. It should also have a grippy surface so that it doesn’t move during your practice.

A good yoga mat will also help protect the floor beneath you from scratches or stains caused by sweat or other bodily fluids.

What Can I Put Under My Yoga Mat?

In order to avoid potential injury while practicing yoga, it is important to have a mat that is the right size and thickness. Most mats are around 6 inches thick, but if you’re smaller or bigger than average, you may want to go with a thinner or thicker mat.

When selecting a mat, be sure to consider its surface texture. A smooth-textured mat will be more comfortable for your feet and lower back because it reduces friction when you’re performing poses. On the other hand, a textured mat can provide extra support if you need it during downward dog or headstands.

Another thing to consider is how often you plan on using your yoga mat. If space is tight in your home or office, then opting for an inflatable model may be preferable over an actual piece of fabric. And lastly, make sure the material is durable enough so that it doesn’t wear out quickly after being used multiple times per week.

Can You Use a Rug as a Yoga Mat?

Some feel that they are not as durable as traditional mats and can cause injuries, while others believe that they are just as safe. Ultimately, the best way to find out if a rug is safe for yoga is to try it out and see how it feels – if you feel any discomfort or pain, be sure to discontinue use immediately.

Is It Ok to Do Yoga Without a Mat?

As long as you are using proper form. If you are comfortable practising without a mat, that’s great! Just make sure that your poses are still effective and do not put undue pressure on your joints or ligaments. Remember to breathe deeply and relax into each pose for the best results.


If you are wondering how to do yoga on carpet, it can be done. Many different poses can be practiced, with the floor being any surface. Yoga is a great way to get in shape while sitting up or lying down, which makes it perfect for anyone who spends most of their time on the ground, like construction workers and landscapers. It also has amazing benefits, including increased strength, balance, flexibility, stress relief, and more! Thank you for reading our article. If you have any questions or concerns, please leave a comment below.

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