Over a month ago, I began practicing walking yoga on the advice of Sophia Drozd, a yoga teacher and chronic pain advocate who created the Yoga for Pain app. As someone who already walked daily, it seemed natural to combine yoga with my routine for added benefits.
At first, I was immediately struck by how calm walking yoga made me feel. As I continued, I noticed even deeper changes, both physical and emotional.
What Is Walking Yoga?
Walking yoga involves syncing your steps with your breath and being mindful of your surroundings. This practice can enhance calmness and overall wellbeing. For me, I matched my inhalations and exhalations with each step of my left foot, though others can adjust the rhythm to fit their own pace.
I only practice walking yoga when I walk alone, allowing me to fully focus on the experience without distractions.
Lessons Learned After a Month
Previously, I found walks to be a time to escape from noise and external stressors like traffic or weather. I often relied on noise-cancelling headphones and sheer determination to block out distractions. However, I soon discovered that focusing on my breath and walking rhythm allowed me to be present without needing those distractions.
When I feel overwhelmed, I now refocus on my breathing pattern, usually taking two steps for every breath. This simple tool has proven useful not only during my walking yoga sessions but also when I feel overstimulated at other times.
Routine Brings Clarity
At first, my walking yoga sessions were spontaneous—whether walking the dog or running errands. But when the clocks changed in March and I began waking up earlier, I made time for a 30-minute mindful walk after breakfast.
As someone with ADHD, I often resist routine, but having a set time for walking yoga has helped me gain focus and clarity for the day. It provides a peaceful start, and this early calm carries me through my morning, enhancing my productivity.
Emotional Health Benefits
I have also struggled with low mood in the past, and simply stepping outside has proven to be a powerful mood lifter. The combination of outdoor movement and breathwork—tools that regulate the nervous system—has significantly improved my emotional health.
This practice has had a positive impact on my sleep as well. I now fall asleep more easily, wake up less frequently, and generally feel more rested.
Boosted Energy and Reduced Fatigue
Living with an energy-limiting illness, I often require several breaks throughout the day. Since starting walking yoga, I’ve felt more consistently energized and find that I need fewer naps. While I still rest when necessary, I no longer experience the intense afternoon fatigue that once left me exhausted.
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