Starting your yoga practice begins with the right gear, and the length of your mat is a crucial first step. If you’ve ever wondered ‘how long should a yoga mat be’ for your sessions, you’re asking the right question for comfort and safety.
A mat that’s too short forces you off its edge, breaking your focus. One that’s unnecessarily long can be cumbersome. The right length supports your entire body in every pose, from Child’s Pose to Downward Dog.
How Long Should A Yoga Mat Be
This is the core question. The standard yoga mat size you’ll find in most stores is about 68 inches long and 24 inches wide. This works for many people, but it’s not a perfect fit for everyone.
Your ideal mat length is primarily determined by your height. You need enough space to lay down fully with room to spare. A good rule is to choose a mat that is at least 6 inches longer than your height.
Why Mat Length Directly Impacts Your Alignment
Proper alignment is the foundation of a safe and effective yoga practice. It protects your joints and allows you to build strength correctly. Your mat acts as your personal space for this work.
When your mat is too short, your hands or feet slip off the sticky surface during poses like Plank or Warrior. This can cause you to compensate, leading to strain. A mat with adequate length gives you a secure, full platform for movement.
Key Poses Affected by Mat Length
- Savasana (Corpse Pose): Your hole body should be on the mat, head to heels, for complete relaxation.
- Extended Puppy Pose: Requires length for your arms to reach forward while your hips stay back.
- Supine Twists: You need space for your shoulders to rest flat without hanging off the side.
A Simple Height-Based Sizing Guide
Use this quick reference to find your starting point. Remember, if you’re between sizes or have a vigorous practice, sizing up is often wise.
- Under 5’5″: A standard 68-inch mat is usually sufficient.
- 5’5″ to 6’2″: Look for an “extra-long” mat, typically 72 to 74 inches.
- Over 6’2″: Seek out “XXL” or “tall” mats, which range from 78 to 84 inches in length.
Don’t Forget About Mat Width
While length gets most of the attention, width matters too. The standard 24-inch width can feel narrow for broader shoulders or for poses where your arms are spread wide.
If you often feel your hands are to close to the edge in poses like Starfish or Wide-Legged Forward Fold, consider a mat that is 26 or even 30 inches wide. This extra space boosts stability.
Step-by-Step: How to Measure for Your Perfect Mat
Follow these steps for a precise fit.
- Stand straight against a wall in bare feet. Mark the top of your head.
- Measure from the floor to that mark—this is your height.
- Add a minimum of 6 inches to your height. This is your target mat length.
- For a practical test, unroll a mat or use a towel. Assume a Downward Dog. Your hands and feet should be firmly on the surface with space around them.
Special Considerations for Your Practice Style
Your preferred type of yoga can influence the ideal mat length and thickness.
For Restorative or Yin Yoga
You hold poses for longer periods, often with props. A longer, slightly thicker mat provides extra cushioning for your joints on the floor. It ensures you stay comfortable and supported during extended relaxation.
For Vinyasa or Power Yoga
You move dynamically and sweat. A longer mat is crucial for jumps and lunges. You’ll also want a material with good grip, even when wet. The extra length prevents you from sliding off during fast transitions.
For Travel or Studio Use
If you carry your mat often, a standard-length, lightweight mat might be preferable. But if you’re tall, prioritize your length needs first, then look for lighter materials like TPE or thin PVC.
Common Mistakes When Choosing Mat Length
Let’s avoid these frequent errors.
- Assuming “Standard” Fits All: The 68-inch mat is an average, not a rule.
- Ignoring Your Future Practice: You might try new styles that require more space. A slightly longer mat offers room to grow.
- Forgetting About Your Toes and Fingers: In poses like Upward Salute, your fingertips should not curl over the top edge.
Balancing Length with Thickness and Material
Your mat’s length works with its other features. Thickness affects comfort and stability. A common thickness is about 1/8 inch (3mm). Thicker mats (6mm) are softer but can make balance poses harder.
Materials like PVC offer durability and grip. Natural rubber provides excellent traction and is eco-friendly, but can be heavier. Consider all factors—length, width, thickness, material—together for your best match.
Investing in a correctly sized yoga mat is an investment in your practice. It removes a barrier to focus and allows you to move with confidence. Take the time to measure and consider your needs. Your body will thank you in every session, and your alignment will improve as a result. The right foundation makes all the difference.
FAQ: Your Yoga Mat Length Questions Answered
What if I’m between recommended mat sizes?
Always choose the longer option. The extra few inches ensure you have full coverage in every pose, which is safer and more comfortable. It’s better to have a little extra mat than not enough.
Are there extra long yoga mats available?
Yes, many brands now cater to taller yogis. You can readily find mats in lengths of 72, 74, 78, and even 84 inches. Search for “extra long yoga mat” or “tall yoga mat” online or in specialty stores.
How does yoga mat length differ from width?
Length runs from the top of your mat (where your head goes) to the bottom (for your feet). Width is the distance between the two sides. Both are important, but length is critical for full-body poses and overall comfort during movement.
Can a yoga mat be to long?
For home use, a longer mat is rarely a problem. The only downside might be portability or storage. In a crowded studio class, an excessively long mat might encroach on others’ space. Choose a length that fits your body with a reasonable buffer.
Do men need longer yoga mats then women?
Mat length is based on individual height, not gender. A 5’10” person needs the same mat length regardless of gender. Because men are on average taller, they may more frequently need longer mats, but the guideline is always your specific height.