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Hatha yoga has become one of the more popular types of yoga because it can build strength, improve flexibility, and align posture - while still being gentle enough for most bodies.

"If you've been to a yoga class, you likely practiced hatha yoga," says certified yoga instructor Adrienne Leslie. "It's a great option for both beginners and experienced yogis. The instructors will cue the breath and guide you into proper alignment in the poses, and the poses can be modified based on the experience level of the practitioner."

Here's what you need to know about the history and health benefits of hatha yoga, and what you can expect if you're thinking about taking a yoga class.

Hatha yoga benefits:

Research has repeatedly shown that hatha yoga has a wide variety of benefits for both mental and physical health. Some of the most prominent include:

• Better sleep. According to a 2013 review, doing yoga can

not only help people to fall asleep faster but can also improve their quality of sleep. Researchers noted that subjects who practiced yoga showed a "statistically significant reduction" in the need for sleep aids, as well.

• Reduce stress. A small 2017 study found that people who did hatha yoga right before tackling a stressful task had lower blood pressure and lower cortisol levels compared to those who watched TV instead beforehand instead. Participants in the yoga group also reported feeling more confident about their performance during the stressful task.

• Improve balance and core strength. Volunteers in a 2016 study who did just 21 days of hatha yoga training improved their core muscle strength as well as their balance.

• Relieve neck and back pain. A 2008 review found that

yoga can help prevent and manage lower back pain by improving posture, strengthening core muscles, and correcting spinal imbalance. A 2019 meta-analysis also found that yoga can improve range of motion in the neck and reduce intensity of neck pain.
• Lower levels of depression. According to a 2013 systematic review, yoga can boost levels of feel-good neurotransmitters like serotonin and gamma aminobutyric acid, which calm and regulate mood. The same review found that people who did yoga once weekly reported lower scores on surveys measuring depression after only five weeks.

• Strengthen flexibility. A small 2015 study found that

when older women participated in 90-minute hatha yoga sessions once a week, they improved their spine and hamstring flexibility. As a result, researchers concluded that yoga exercises should be recommended to the elderly to increase the range of motion in the joints and enhance their muscle flexibility.

• Enhance mindfulness. In a 2018 survey of 1,820 young adults, participants attributed greater mindfulness - as well as motivation to engage in other forms of physical activity and eating healthier- to a regular yoga practice.
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