Yoga in the West has been stretched, twisted, and rebranded in every way imaginable. We’ve seen Broga (yoga for bros), Voga (yoga with a Vogueing-inspired flair), and yogalates (because why choose between Pilates and yoga when you can have both?). While some of these hybrids are little more than marketing gimmicks, others tap into something deeper – an ancient practice with real benefits that doesn’t need a rebrand.
Walking yoga is one such practice. Unlike its flashier counterparts, it isn’t a trendy fusion dreamt up in a boutique fitness studio – it’s rooted in walking meditation, a practice that dates back thousands of years. By combining mindful breathwork, movement, and gentle postures, walking yoga encourages us to move in ways we aren’t used to – safely, gently, and with awareness.
If this sounds familiar, it’s because walking yoga shares some common ground with forest bathing, another practice that invites us to slow down, notice our surroundings and reconnect with nature. In a world obsessed with 10,000-step goals and burning calories, walking yoga is a reminder that movement isn’t just about fitness – it’s about presence.
But is it worth swapping your power walk for a mindful stroll? Here, Sophia Drozd, Yoga Teacher & Founder of Y4P (the first yoga app designed specifically to meet the needs of the chronic pain community) talks us through this practice.
What is walking yoga? Do you know how long it has been around for?
Walking yoga is a practise that combines yoga, and breathwork with walking. It’s a simple mix of the physical benefits of walking and the calm focus of yoga.
It started in the 1970s as a walking meditation. Walking while syncing your steps with your breath and saying mantras. Now, this practice has grown to add poses you can do while walking. It also helps you notice the world around you and feel more in tune with your body as you move.
Why do you think people are searching for this kind of exercise?
I think people now know more about their health and taking breaks. They step away from screens and take time to focus on themselves. Walking yoga is a great way to do this. Before, walks were often just for a purpose – walking the dog, getting steps in or having a meeting while walking. These are good for steps, heart health, and blood flow. But now, more people are looking for ways to be present and aware.
Is yoga and walking a good combination?
Yes, walking yoga, at the very least, encourages you to pay attention to your surroundings, your senses, how the walk feels in your body, and to synchronize your breathing. It helps you walk mindfully, enjoying the little things and finding happiness in the details. Additionally, you can advance your practise by adding in some yoga poses that help your body stay flexibile and ease any tension that many arise while you walk.
What are the benefits of walking yoga?
Physically the benefits are muscle strength, help with weight management, improved cardiovascular health, increased flexibility and mobility, as well as helping to reduce pain and stiffness.
Mentally the benefits are reduced stress, improved concentration, positive mood boost, enhanced mindfulness and lowered anxiety.
Any tips for getting the most out of your practice?
Start small, a short walk, perhaps one you have done before or know well. So you can focus more on your body and the sensations of how the walk feels first. This is going to be really beneficial when you synchronise your breath to the movement of walking.
In your opinion is walking yoga worth trying? If so, why? If not, why?
Yes; it gets you out in nature, you are moving with more mindfulness and kindness to your body. Having greater awareness of how your moving and how it feels is going to lower the risk of injury.
If your more of a walker than a yogi its going to improve your breathing and help create space in the mind and if you’re more of a yogi than a walker it’s a nice alternative to getting off the mat.
If you struggle with motion sickness or vertigo it may not be a great option for you.
Our picks for your walking yoga experience
From comfortable shoes – perfect for walking long or short distances – to body-fitting outfits that move with you, here’s what we recommend for your walking yoga kit.
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