Walking Yoga Combines Movement Breathwork and Mindfulness

• People are now exploring low-impact workouts over high-intensity routines — Hopes notes that many people are now tapping into low-impact exercises as opposed to strenuous gym workouts, and the walking yoga concept certainly fits this. “I think people now know more about their health and taking breaks,” Drozd says.

• Highlighting the mental and physical benefits of walking yoga — Drozd emphasized that walking yoga is especially helpful for people who need to step away from technology and become more present. “It helps you notice the world around you and feel more in tune with your body as you move,” she explained.

Hopes noted that walking yoga helped her feel calmer, more grounded, and less distracted by intrusive thoughts, even after just one session. Walking yoga also supports better posture, muscle flexibility, and lower stress levels in those who do it regularly.

• The mental benefits of walking yoga are felt almost immediately — After only one hour of doing this trend, Hopes reported increased awareness of her body and breath, along with improved concentration.

• Breathing patterns help anchor focus and support posture — Breathing techniques also play a huge role. Hopes tested a progressive breathing pattern — inhaling for one step, exhaling for two; then inhaling for two steps, exhaling for three. This breathing style forced the mind into the present moment, away from distractions and worries.

Hopes notes that “Breathwork also strengthens the diaphragm — a major respiratory muscle and part of your core. A strong core is responsible for posture and safe movement, among other things.”³ A strong diaphragm supports better posture, more efficient breathing, and even digestion. If you frequently deal with anxiety or shallow breathing, walking yoga quickly retrains your body to slow down and breathe deeply.

• Disconnecting from screens brings mental clarity — She also highlights an important mental benefit — stepping away from constant phone scrolling. Hopes admits to being “a terrible phone scroller,” but noticed how walking yoga offered a rare chance to disconnect.⁴

This practice helped clear her mental fog and brought a sense of lightness and clarity that many people crave but struggle to achieve with traditional workouts. If you find yourself restless and mentally scattered, walking yoga gives you a chance to slow down without feeling like you’re wasting time.

• Starting small is key — Drozd encouraged starting small, using short, familiar walking routes to avoid feeling overwhelmed by trying something new. This advice matters for anyone feeling intimidated by yoga or mindfulness practices.

• Consider doing it during the warmer months — Aside from the obvious advantage of not having to bundle up under layers of winter clothes, doing walking yoga outdoors helps you get enough sun exposure, which in itself provides many whole-body benefits.

“I plan to revisit the challenge in the warmer months as spring approaches. The idea of stretching out into a downward dog in a sun-dappled field appeals to me. When it’s warm and I take walks more for leisure than function, I’m far more likely to stop during walks. This could be a great time to throw in some extra yoga poses, and I intend to,” Hopes said.⁶

• Go barefoot when you do walking yoga — She says that this is another strategy she hopes to do during the warmer months. This practice, called grounding, allows you to reconnect with the Earth surface. It’s one of the key mechanisms by which your body maintains equilibrium and health. The human body evolved in constant contact with the Earth, and your body needs this continuous interchange of energy to function properly.

To learn more about grounding, read “A Simple Way to Reduce Inflammation and Chronic Disease.”

• It’s helpful for those who feel intimidated by traditional yoga — Griffin describes herself as someone who usually prefers sturdy hiking boots over yoga mats. Yet, after practicing walking yoga consistently over two weeks, she experienced noticeable improvements in flexibility, mood, and energy.

Although it’s a low-impact exercise, walking yoga has a highly restorative nature, making it accessible for anyone who wants to move more intentionally without the pressure of a formal workout.

• Physical improvements are noticeable within two weeks — Griffin noted that after just two weeks, her body felt less stiff, her knees felt more stable, and her heart felt stronger from increased movement.

Professor Paul Lee, a former orthopedic surgeon, consultant, and founder of Regen PhD, said that walking yoga is a gentle weight-bearing movement that “lubricates joints and reduces stiffness.”⁸ This leads to noticeable mobility changes and improved joint health.

• Being outdoors boosts mental clarity and confidence — The improvements didn’t stop at the physical level. Griffin described feeling more grounded and mentally refreshed after practicing outdoors, whether on local trails or beaches during travel. She built confidence over time, starting with simple breathwork and gradually adding stretches like Warrior Pose and Mountain Pose, which helped her balance and posture.

Hannah Barrett, one of the UK’s leading yoga instructors, explains that walking yoga is so much more than traditional walking, which is simply going from point A to point B. “[Walking yoga] brings the grounding effects of walking together with the mindfulness and movement of yoga. It is all about moving with intention and connecting within,” she adds.⁹

• Improved posture and joint protection are additional benefits — Professor Lee also emphasized that balanced movements reduce strain on joints and improve alignment, leading to stronger resilience over time.

• Walking yoga supports healthy aging and hormonal balance — For women navigating menopause or anyone entering later stages of life, Professor Lee pointed out that walking yoga supports healthy aging by promoting homeostasis — the body’s ability to balance itself and adapt to stress. He notes that supporting the body’s natural equilibrium through gentle movement and focused breathwork helps reverse this slow metabolic decline.

• It promotes circulation and cellular health — Mechanistically, walking yoga works by combining steady movement with controlled breathing, which increases circulation and boosts oxygen delivery throughout the body. Every cell in your body needs oxygen to produce energy.

Better circulation means your cells work more efficiently, repairing tissue and supporting your heart and brain health. This increased oxygen flow explains why Griffin felt more energized and mentally clear after her walking yoga sessions.

1. Familiarize yourself with yoga — If you’re a newbie at yoga, it’s helpful to be familiar with the core aspects of yoga first. For example, find out how to do simple breathwork or meditation techniques, plus how to do the basic yoga poses properly.

2. Start with short, familiar walks — If you’re new to this, start with short walks on a route you already know well. This helps you focus on breathing and movement rather than worrying about where you’re going. Stick to 15-minute sessions at first. If you are someone who already walks daily, start adding mindful breath patterns and slow movements to those walks. Simple beginnings build the strongest habits.

3. Dress comfortably — Unlike doing indoor regular yoga where you can wear yoga pants or leggings, you might need to bundle up if you’re doing walking yoga. Make sure to dress appropriately for the weather.

4. Sync your breath with your steps — The fastest way to calm your mind is to control your breath. Try Hopes’ progressing breathing pattern to shift your focus away from stress and helps your body relax. If you’re feeling scattered or anxious, focusing on breath will ground you immediately.

5. Pause and stretch along the way — I recommend stopping every 10 minutes to do easy poses like Warrior Pose or Tree Pose. These stretches improve balance, open up tight muscles, and support better posture. If you’re someone who feels stiff after sitting all day, this small habit will loosen your hips, shoulders, and back. Your body will thank you for it.

6. Go barefoot outdoors when possible — If you are comfortable and your environment allows, walking barefoot in grass or sand strengthens the muscles in your feet and ankles. This also gives you a natural grounding experience that helps balance your nervous system.

7. Walk early in the day for the best mental clarity — Morning sunlight resets your body’s clock, improves mood, and gives you stable energy for the rest of the day. If you often feel sluggish or foggy in the morning, get outside, breathe deeply, and move slowly with purpose. Your body responds quickly to early daylight and movement combined.