Hatha Yoga for Beginners

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What to expect: Gentle postures, slow-paced rhythmic movements and meditation. “It’s often considered the ‘grandfather’ of western yoga since many variations on it were developed by western teachers,” says Judi Bar, the lead yoga therapist at the Cleveland Clinic Lifestyle 180 Program.

Who should try it: Novices hoping to improve flexibility and manage stress levels.

The details: A 2010 study published in Psychosomatic Medicine determined that consistent practice could have substantial health benefits on stress reduction. Women who regularly practiced yoga were less disturbed by a stressful experience than women who didn’t, and they bounced back quicker. In addition, the gentle motions massage and stimulate the lymph system, speeding up the body’s infection-fighting and filtering processes.