BREATHE, WALK, REPEAT: THE RISE OF WALKING YOGA

Time of India

23-05-2025

Are you bored of simply walking, or find it difficult to fit in a full yoga session? You can now combine the two by practising walking yoga instead. Swati Bhargava, a yoga enthusiast inspired by her mum to practise walking yoga, shares, 'She would go on her daily walks and combine them with light yoga asanas and stretches.
I realised that this mix brought double the benefits. Her energy, flexibility, and consistency inspired me to try the same. Now, it's a part of my health routine.'
Walking yoga is a gentle form of exercise that combines walking with mindfulness, breathing, and simple yoga movements. According to experts, you don't need to walk briskly or jog — the focus is mainly on your breathing technique.
WHAT IS WALKING YOGA
Mumbai-based yoga expert Gargi Parab explains, 'Walking yoga is practised while walking slowly.
The attention should be on your breath, body posture, and surroundings. You should focus on your breathing as you take each step.'
'Unlike traditional yoga (practised on a mat) or regular walking (often done mindlessly), walking yoga blends slow walking with yoga awareness, posture alignment, and conscious breathing,' explains Kamya, a yoga expert, adding, 'It calms the mind, improves posture and balance, boosts flexibility and circulation.'
Swati adds, 'I integrate simple stretches like side stretches, shoulder rolls, ankle rotations, and a few standing poses into my walks. Walking yoga has definitely improved both my stamina and flexibility. My body feels active and well-oxygenated.'
WHO SHOULD TRY IT
- Walking yoga is suitable for all age groups and can be practised either indoors or outdoors
- People recovering from injury needing low-impact movement
- Older adults or those with limited mobility or joint issues
- Individuals looking to improve flexibility, posture, and breathing without intense workouts
- 'Walking yoga involves gentle stretches, making it ideal for individuals with joint pain, physical limitations, or those who prefer to avoid intense workouts,' adds Savita Sawant, a yoga instructor
BENEFITS
- Improves flexibility and balance
- Boosts circulation and lung capacity
- Reduces stress and anxiety
- Enhances posture and body awareness
- Strengthens muscles
TECHNIQUE FOR BEGINNERS
- Start by standing still and taking deep breaths
- Walk slowly, synchronising each step with your breath (inhale on the right foot, exhale on the left)
- Pause to stretch — try a forward fold or a side bend
- Resume walking, adding a simple affirmation such as 'I am calm' or 'I am strong"
- Finish with Tree Pose and a few deep, calming breaths
(
suggested by Kamya, a yoga expert
)
INCORPORATING WALKING YOGA INTO YOUR DAILY ROUTINE
- Walking yoga focuses on deep, slow breathing that is synced with your steps
- A common method is to inhale over 3 to 4 steps, and exhale over the next 3 to 4 steps while walking
- Start with a short and manageable distance, then increase gradually
- Track your progress and set small, achievable walking goals
- Choose nearby areas to walk – use the stairs instead of lifts, or walk during breaks at work
- Include simple movements like forward bends, side bends, and arm stretches
- While walking, focus on your breath and movements
- Stay present by engaging your senses and observing your surroundings
- Incorporate simple asanas such as: Tadasana (Mountain Pose), Trikonasana (Triangle Pose), Vrikshasana (Tree Pose), and Virabhadrasana (Warrior Pose)
(
by Savita Sawant, a yoga instructor and Gargi Parab, a yoga expert
)
At first, I felt self-conscious as others just walked normally. I love walking for its calm simplicity but wanted something more mindful. Traditional yoga is great, but not always practical daily. Walking yoga became the perfect balance — easy, flexible, and deeply grounding
Swati Bhargava, a yoga enthusiast
As a low-impact activity, walking yoga is suitable for all age groups and does not require any prior yoga experience. It helps improve flexibility, balance, concentration, and coordination while managing stress levels. Overall, it supports both physical and mental well-being
Savita Sawant, a yoga instructor
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