Muscle and joint flexibility. 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. Just 21 days of Hatha yoga training can lead to improvements in core muscle strength and balance
Stress reduction. 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. Just 12 sessions of regular Hatha yoga practice can significantly decrease levels of anxiety and depression
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