We all know the power of both walking and yoga. But what happens when you combine them?
If you are already convinced by the benefits of your daily walk on both your body and your mental health, perhaps you will be won over by yoga-walking, a new practice that could well take a place of choice in your sports routine.
As the name suggests, it involves combining walking and yoga to multiply their respective benefits.
A gentle practice that would suit all ages, all budgets, and even all schedules.
What is yoga-walking?
So, if the theory seems simple, in practice, it can seem difficult to associate yoga (which is practiced in a rather static way and often on the ground) and walking (synonymous with mobility).
“You might think of yoga walking as a sequence of movements that combine walking and yoga, but it’s actually a playful practice,” Lotty Campbell Bird, yoga instructor and founder of Collective Fitness, tells Stylist UK magazine.
Yoga-walking thus borrows two main aspects from yoga: its principle of mindfulness as well as certain upper-body movements. “It’s a form of yoga that takes us outside and off the mat and combines walking with the principles of conscious movement of yoga,” the teacher continues.
The goal, according to her? “Transform your daily walk into a form of meditative movement, allowing you to focus on your breathing, connect with your bodily sensations, and notice your surroundings as you walk.”
To get started with yoga-walking, you only need good shoes, a rather calm environment, and a few minutes to spare. You can begin by taking a moment to recenter yourself by listening to your breath, advises Penny Weston, sports coach and founder of Made Wellness, to Stylist UK.
When you start walking, remember to pay attention to the sensation of the ground beneath your feet, then coordinate your breathing with your steps. It’s best to inhale when one foot moves forward and exhale with the other. It’s therefore better to adopt a slow walking pace to avoid getting out of breath.
Once your breathing is regular and synchronized with your steps, you can introduce simple yoga movements, such as shoulder rolls or lateral stretches, while continuing on your way. “If you feel comfortable, stop for a moment and try standing poses, like the tree pose, to add a little variety,” recommends Penny Weston.
The benefits of yoga-walking
And the advantages that come with this practice are numerous. As demonstrated in a study published in 2024 by researchers from an Indian university in the journal Current Problems in Cardiology, the regular practice of yoga reduces the risk of developing cardiovascular disease.
However, walking has a similar effect on the body, as proven by a study published in 2023 by a European team of scientists in the Journal of the European Society of Cardiology. This study states that the number of steps taken each day reduces the risk of developing heart disease in an inversely proportional manner.
Thus, yoga-walking combines these benefits within a single practice. Similarly, as these two physical activities are praised for their effect on mental health, their combination would be particularly effective in this regard. “It’s an excellent way to reduce stress and improve mental clarity,” details Olga Church, yoga instructor, “The rhythmic movement of walking, combined with mindful breathing and yoga stretches, helps to calm the mind and relieve tension,” she adds.
This practice is also said to be particularly beneficial for posture, as the yoga movements performed during the exercise, such as swinging the arms or rotating the neck, gently work the upper body while walking and improve posture.
“Walking yoga is also a great opportunity to reflect on our posture and encourage lengthening of the spine and space between the shoulders and ears,” says yoga teacher Lotty Campbell Bird.
