What is Hatha yoga?
Hatha yoga can be considered an umbrella term to describe many of the most common forms of yoga taught in the West today.
With this type of yoga, you move your body slowly and deliberately into different poses that challenge your strength and flexibility, while at the same time focusing on relaxation and mindfulness.
Hatha yoga places special emphasis on controlled breathing and posture. Building core strength, which is key to good posture, is another important aspect of this type of yoga.
Hatha has hundreds of poses, including well-known ones such as Downward-Facing Dog and Standing Forward Bend. Poses are usually held for several breaths before you move onto the next.
Benefits
Stress reduction. A 2013 studyTrusted Source in the Journal of Nursing Research found that participation in a single 90-minute session of Hatha yoga was associated with stress reduction. The same study determined that doing Hatha yoga on a regular basis can reduce perceived stress even more significantly.
Reduced depression symptoms. According to a 2018 studyTrusted Source, just 12 sessions of regular Hatha yoga practice can significantly decrease levels of anxiety and depression.
Muscle and joint flexibility. Numerous studies, including a 2015 studyTrusted Source in the Journal of Physical Therapy Science, suggest that participating in Hatha yoga improves flexibility in the spine and hamstrings. The researchers also recommend Hatha yoga for older adults who need help improving the range of motion in their joints.
Core strength. According to a 2016 studyTrusted Source, just 21 days of Hatha yoga training can lead to improvements in core muscle strength and balance.
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