I’m a big fan of walking and I do my best to hit 7,500 steps every day. Mindful walking is nothing new to me, but I had never heard of walking yoga until Sophia Drozd, a yoga instructor and creator of the Yoga for Pain app, brought it to my attention.
Drozd explained that it was first established in the 1970s as a way of combining yoga and breathwork with an everyday activity: walking. I decided to give it a go, forgoing my usual headphones and music for some focus and breathwork.
To do it, all I had to do was synchronize my steps with my breath and be mindful of my body and surroundings while I walked.
What I found:
1. You have to concentrate
This may seem obvious to anyone who has ever tried to pat their head and rub their tummy at the same time, but I was surprised at how much focus was required for me to synchronize my breathing with my steps. Because I was concentrating, my mind didn’t wander and I didn’t spend time analyzing my day — a habit that can make me feel stressed or anxious even in lovely weather.
2. Mindfulness came naturally
Once my breath and steps were synchronized, I grew aware of my surroundings and how I felt in my body. I was amazed at how the breathwork made me feel, cutting through the noise in my head and reconnecting me with myself. The rhythmic, repetitive nature of syncing my breath and steps felt calming—almost hypnotic
3. I was more aware of the beauty around me
Without the distraction of my headphones or thoughts, I noticed the beauty of the natural world. I chose a fantastic day to try walking yoga: the sun was shining, the birds were chirping and I could smell spring in the air. When I got back and thought about it, I realized that the weather had been the same the day before. I just hadn’t noticed because I had been so wrapped up in my thoughts.
4. It slowed down my walking pace
I timed my inhale and exhale to coincide with my left foot striking the ground, so I was taking two steps per breath. This was only sustainable if I slowed my walking pace down. I tried other breathing patterns but nothing else worked.
How to start walking yoga
"Start small," advises Drozd, "Especially if you're not a daily yogi or walker." She encourages starting with five minutes a day in a place you know well—your session could even form part of a larger walk. You can then gradually increase by five minutes every few days.
"This will give you time for your muscles to adjust to your new routine," she says. "Keep increasing until you get to 20 minutes a day. If you can't spare 20 minutes every day or want to mix walking yoga sessions into your weekly routine, I would recommend doing 30 minutes, three days a week."
Regular mindful practice for your mind and body can help reduce stress, boost your mood, and improve concentration and body awareness, says Drozd.
