Walking Yoga

Dear Jan,

I prefer the saying ¨a bird in the hand is worth two in the bush.Ó That way no one is killed, but IÕm not sure what it means — except it might have something to do with walking in the woods, enjoying nature and relaxing.

Yoga doesnÕt always have to be about postures and stretching and staying on a mat. ItÕs meant to bring balance and connection to all of creation, so walking is definitely a great place to practice that. Here are some ideas to keep in mind on your next walk.

Before you leave from you doorstep, stop and take three full deep inhales and exhales. Use that to clear your mind and be awake to where youÕre going.

ItÕs easy to walk and still worry and barely notice nature or feel the sun or wind. After your three breaths, open your senses and take in the present moments like itÕs the last walk of your life. Feel your feet on the ground so you can soak up the life force of mother earth and put a spring in your step. Listen for different birds, see all the colors of green, stop and smell the roses.

Yoga is about using our senses to be more fully alive and present to life as weÕre living it, without having to think, analyze or decide anything. Just be in our bodies and walk.

Thich Nhat Hahn, Buddhist monk and Nobel Peace Prize nominee, offers instruction in the most basic meditation practice — walking for the enjoyment of each step. He suggests while walking to practice conscious breathing by counting steps. Notice each breath and the number of steps you take as you breath in and breath out. If you take three steps during an in-breath, say silently, ¨One, two, threeÓ or ¨In, in, in,Ó one word with each step. As you breath out, if you take three steps, say, ¨Out, out, out,Ó with each step. Just follow the needs of your lungs, not controlling your breath or your walking, just let the rhythm of the two flow naturally.

If you want to add more movement as you walk, consider using your arms to come out to your sides then up over head on an inhale, then down on an exhale. This is called the sun breath. Apparently one of the last things the Buddha said was, ¨Make of yourself a light.Ó

Or take longer strides, landing on your heel with the front leg as your back heel lifts up. This practices balance, coordination and lower body strength. To make it yogic, keep mindfully breathing and move with awareness. Feel your heart pulse and donÕt forget to keep a smile on your lips to nurture more peace and joy within you.

This article appears in Jun 23-29, 2004.