5 Best Yoga Stretches for Walkers

Congratulations! If you’ve been walking regularly. Walking improves your health in more ways than you may realize.

We tend to focus on the more visible benefits of walking, like weight loss, and forget that walking improves blood circulation, eases stress, strengthens bones, and much more. In fact, it’s a good idea to remind yourself of these benefits the next time you’re feeling too lazy to go for a walk.

The only problem with walking is that it causes muscle tightness, due to repetitive motion. That’s why you need to do the yoga stretches below to keep your muscles flexible. Just choose two or three stretches and do them after every walk.

Best Yoga Stretches for Walkers

1. High Lunge Pose

This is one of the best lower body stretches. It loosens your quadriceps, hamstrings and hips. It can also ease lower back pain.

How to perform:

  • Stand upright and then lunge forward with the right leg.
  • Bend the right knee at 90 degrees and keep the left leg straight.
  • Bend your torso forward and place both hands on the floor beside the right foot.
  • Hold this pose for up to 30 seconds and then alternate legs.

Young attractive woman in Utthan Pristhasana pose, white loft st

2. Pyramid Yoga Pose (With Calf Stretch)

Did you know that your calf muscles tighten and shorten every time you walk? Luckily, the pyramid pose will help keep them loose.

It will also improve your hamstring flexibility.

How to Perform:

  • Stand upright and stride forward with one leg. Support your front leg with the heel. Keep the front part of the sole of your foot off the floor.
  • Bend your torso forward and grab the front part of the sole of your foot with one arm. Place the other arm on the floor for support.
  • Pull the front part of your foot up to stretch your calf muscles.
  • Hold this stretch for 20 to 30 seconds and then alternate legs.

Young attractive woman in Ardha Parsvottanasana pose, white loft

3. Chest Opener with Forward Bend

Many of us could benefit from chest-opening exercises. Hunching at your desk every day makes your chest and shoulder muscles tight.

How to Perform:

  • Stand upright and keep your feet hip-width apart.
  • Interlace your hands behind your back. Then bend your torso forward until it’s parallel to the floor.
  • Keep your legs straight.
  • Raise your hands toward the ceiling and hold the stretch for 30 seconds.
  • If you’re not flexible enough to do this pose with your arms interlaced, grab a towel on each hand.

side view of shirtless man practicing yoga in uttanasana pose on pier

4. Side Body Stretch

You can even do this stretch during your walk. It loosens your arms, shoulders, and oblique muscles.

How to Perform:

  • Stand upright and keep your feet close together.
  • Raise your arms straight over your head and interlace them.
  • Bend your torso to the left side as much as you can without bending your knees.
  • Stretch each side at least twice for 20 seconds.

Beautiful woman practices yoga asana Tiriaka Tadasana in the dark hall

5. Bridge with Chest Expansion

Many of us know the bridge pose is great for improving hip flexibility and easing lower back pain.

However, most people don’t do the pose properly. You need to raise your hips as high as possible for this exercise to be effective.

Keeping your arms interlaced below your back will help loosen your chest and shoulder muscles.

How to Perform:

  • Lie on your back and bend your knees until they are directly above your ankles.
  • Lift your butt off the floor as high as possible and then interlace your arms and press them on the floor.
  • Hold the pose for 30 seconds and repeat three times.

Young attractive woman in Glute Bridge pose, studio evening prac

Which of these stretches will you do after your next walk?

Images via Thinkstock


Tabot T
Tabot Tabout a month ago

Thanks for sharing!

Paulo R
Paulo Rabout a month ago


hELEN habout a month ago


Ruth S
Ruth S3 months ago


Ruth S
Ruth S3 months ago


Elizabeth M
Past Member 5 months ago

Thank you for sharing this! :)

heather g
heather g5 months ago

I try....

Mark T
Mark Turner5 months ago


Joemar K
Joemar K5 months ago


Lesa D
Past Member 5 months ago


thank you Brian...