While strolling around the neighborhood or walking on the treadmill can help you get your steps in, it can also become monotonous after a while. Instead of sticking to the same routine, why not try walking yoga—a practice that combines yoga, meditation and walking? This wellness trend is a simple way to find balance, boost your wellbeing and stay in the present moment. Keep reading to discover the benefits, plus easy tips to help you get started.
What is walking yoga?
Even though walking yoga isn’t a new concept, it’s becoming more popular thanks to the simple combination of breathwork, yoga poses and walking. “When focusing on the breath, the intention is to match your footwork and breathing so that you are present and rooted in the current moment,” says Joanna Rajendran, mindset expert, yoga teacher and author of Best. Life. Ever. “It transforms your usual walk into a meditation in motion.”
You can start small by simply pausing to connect with nature, release stagnant energy or tune into your body. However, Rajendran says you can also take it to the next level by adding actual yoga poses (asanas) to the mix as you get comfortable (more on that below). “Choosing postures that work well while walking is a key piece to ensuring that the walk remains fluid and can be practiced safely,” she adds.
The benefits of walking yoga
Whether you’re ready to try something new or like the spiritual aspect of yoga, there are plenty of perks to incorporating this unique practice into your daily routine. Some of the health perks you can expect:
It reduces stress
Walking on its own naturally calms the mind. But walking yoga, which pairs the rhythmic movement with mindful breathing, soothes the nervous system and promotes emotional balance, explains Veronique Ory, yoga instructor and founder of Yoga With VeroniqueWalking. It can also ease stress, as walking in nature helps clear the mind
It eases aches
Moving your body is key to staying healthy, and walking yoga can build muscle, strengthen the heart, increase mobility and reduce pain. The best part? This low-impact workout can make a big difference without putting a lot of stress on the body, explains Janet McClure, a certified yoga teacher with TeachMe.To.
It’s also great for your joints. “Gentle walking combined with mindful stretching before or after the practice keeps joints healthy and lubricated, especially for those who struggle with high-impact movement,” adds Ory. Even just five minutes of walking yoga daily can help deliver the benefits.
It promotes weight loss
Combining walking with yoga is excellent for cardiovascular health, but it can also help you burn calories, which is helpful for weight loss.
Research in the American Journal of Lifestyle Medicine found that yoga was one of the most beneficial practices for overweight or obese people because it gets your metabolism without strain on your joints. And when you add walking to the mix, you get a well-rounded workout that burns calories can help you shed unwanted pounds.
It keeps you in the present
Relaxing can be challenging with busy schedules, but walking yoga brings your attention to the present moment. “This happens as we focus our attention on the breath and sensations in the body,” says Khanyi Tshabalala, founder and CEO of Seize the Light Foundation. “While engaging in walking yoga, you intentionally become aware of the physical sensation of walking, the environment around you and your breath.”
It boosts your energy
Ory explains that a brisk walking yoga practice, like traditional asana, can revitalize your energy, help move stagnant emotions (for example, feeling stuck or ruminating about something negative) and boost circulation.
How to practice walking yoga
Walking yoga is easy to incorporate into your daily life, whether you need a five-minute reset or a fully immersive experience in nature. It’s about creating mindful movement and finding what works for you rather than sticking to rigid rules. Here, Tshabalala shares her best tips for getting started:
- Focus on your breathing. As you start walking (ideally outdoors in nature, if you can) observe your inhales and exhales. Deepen each inhale and exhale, consciously breathing in and out for about five counts each.
- Bring awareness to your feet. Ground them into the earth and visualize each toe and the soles of your feet connecting to the earth with each step you take.
- Observe your surroundings. While walking, observe your surroundings (like leafy green trees gently swaying in the breeze) to bring awareness to the present moment. Notice what you can see and how you feel. Do not label any emotion as good or bad—just acknowledge your feelings and let them pass.
- Pause for a pose: If you’re up for it, find a comfortable space to pause your walk and try mountain pose, tree pose, warrior pose or other standing yoga poses/stretches for a few minutes before resuming.
- Become more present. This presence will allow you to experience the walk—and your life—more deeply and authentically.
Walking yoga tips
It’s important to keep in mind that the practice of walking yoga will vary depending on your health goals. But with any movement, you should prioritize doing it three to five days a week, working your way up to about 40 minutes a day. However, McClure says to listen to your body. “Some weeks you may need less and some you may need more, but prioritizing time to move is the most important part.”
McClure’s advice: Be prepared. “Make sure you have a long and easy path on the eyes, give yourself enough time, wear comfortable clothes that are weather-appropriate and remember to go easy on yourself, especially when trying something new.”
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.