You can derive these benefits from practicing Hoth Hatha yoga. Use this formula to find your target heart rate.

220 minus your age times 60% and times 90%

For example, a 30-year old would calculate his target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171.

This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute.

You can take your pulse during class and see that due to the nature of the asanas, your heart rate and respiration become elevated to your target level. This can help you determine how intensely to work during class.

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