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Yoga flows

Walk and yoga workout

Most yoga burns about as much as a slow walk, so this session pairs it with a brisk one: the 20-minute walk counts toward your 150 minutes a week, and the yoga counts as strength work. Keep moving between the standing poses with one breath per movement, which raises the effort a little. This is our editorial structure, built from the guidelines and the trials on exercise and weight; no trial has tested this exact session, and eating less still does most of the work on the scales.

45 minBeginner12 movesCardio machineHip flexors · Quads · Calves · Shoulders · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingHarder: Standing band hip flexion

Brisk walk

  1. Treadmill walking20 min
    Beginner · Quads, Calves, Glutes · 3D demoOutdoors or on a treadmill, at a pace where you can talk but not singHarder: Treadmill jogging

Standing flow (one breath per movement)

  1. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jump, and lower with your knees down if you need toEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Chair pose (Utkatasana)3 holds of 20 s
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if into a chair; stay shallow with knee painHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior I (Virabhadrasana I)30 s each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoWiden your stance before you deepen it. One round, to fit the sessionEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  4. Warrior II (Virabhadrasana II)30 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoEase the depth with knee pain. One round, to fit the sessionEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  5. High lunge (crescent lunge, Ashta Chandrasana)30 s each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoOr lower the back knee to the floor if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  6. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wallHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Floor strength

  1. Boat pose (Navasana)3 holds of 15 to 20 s
    Intermediate · Abs, Hip flexors, Back · 3D demoKnees bent. Shorter holds than the pose's own pageEasier: Staff pose (Dandasana)Harder: L-sit
  2. Locust pose (Salabhasana)3 holds of 15 s
    Beginner · Back, Glutes, Hamstrings · 3D demoLower if your low back pinchesHarder: One-legged bow (half locust)

Cool down

  1. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoHarder: Seated twist, bottom leg straight
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if you likeHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • For weight loss, eating less does more than any workout, and this session's walk does more for the scales than its yoga.
  • Measure your waist as well as your weight: aerobic exercise trims the waist even when the scales barely move.
  • New to exercise? Start with 10 minutes of walking and one round of sun salutations, and build up over a few weeks.
  • Can't walk outside? March on the spot, or use the low-impact cardio workout for the first part.
  • With osteoporosis, keep the folds in the sun salutations to a flat-back half way, and keep your knees bent in boat pose.
  • Glaucoma, or high blood pressure that isn't under control: keep the head-down parts of the sun salutation brief and come up slowly.
  • In pregnancy, ask your midwife or doctor first. Skip the boat pose and the face-down locust, step rather than jump, and from the end of the first trimester skip the twist lying on your back.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More yoga flows

Beginner yoga flow

A 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.

20 minBeginner11 movesA step

Sun salutation flow

A 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.

20 minIntermediate8 movesNo equipment

Yoga for tight hips

A hip-opening yoga sequence: low lunge, lizard, goddess, pigeon, bound angle and happy baby.

20 minBeginner7 movesNo equipment

Questions people ask

How long does the walk and yoga workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.