If you are new to yoga or have a health condition that makes it hard to do advanced poses ... pain and more on the pose.

In a hatha yoga class, you'll do breathwork, poses, and meditation for about 45 to 90 minutes. Research suggests hatha yoga can improve your sleep, reduce stress, and enhance mindfulness.

But in the western world, a hatha yoga class generally means that you will be holding poses for longer periods of time, compared with a style like vinyasa, Baitmangalkar says. For example ...