Although they have their distinctions, most individuals, particularly those new to exercising, often associate Pilates and yoga as similar practises. While there are a few similarities between the two, they are fundamentally different.
Some of the exercises look the same, they’re relatively low-impact, and they both have a heavy focus on breath control. But are they actually comparable? Can you take yoga and Pilates classes interchangeably?
There are a few key differences between these two popular types of exercise.
In this article, we’ll discuss the differences and similarities between yoga and Pilates as well as some recommendations if you’re wondering which one to start with.
The Method of Yoga vs Pilates
Yoga and Pilates are both mind-body practices that have gained immense popularity in recent years. While they share some similarities, such as promoting flexibility, strength, and balance, they also have distinct differences.
Here is how yoga and Pilates stack up with each other. These are the important aspects you might want to consider if you’re looking for a new exercise routine.
Similarities Between Yoga and Pilates
Both yoga and Pilates use physical movement paired with breath to strengthen the body, increase flexibility and mobility, enhance mental health, and create physical and mental resilience.
In fact, when Joseph Pilates was developing his exercise method, he studied yoga and drew inspiration from yoga asanas (postures).
You’ll notice that many Pilates exercises look a lot like yoga asanas.
Here are some examples of poses that appear in both styles of exercise.
| Yoga | Pilates |
|---|---|
| Navasana (boat pose) | Teaser |
| Ardha Pawanmuktasana (wind-releiving pose) | Single-leg Stretch |
| Vasisthasana Janu Variation (side plank pose) | Side Bend |
| Bhujangasana (Sphinx pose) | Swan Dive |
| Dandayamana Bharmanasana (balancing table pose) | Bird-Dog |
| Dandasana (plank pose) | Plank |
| Supta Matsyendrasana (reclined spinal twist) | Pendulum |
| Adho Mukha Svanasana (downward-facing dog) | Pike |
| Setu Bandha Sarvangasana (bridge pose) | Shoulder Bridge |
| Ardha Salabhasana (half locust pose) | Upper Back Letter T |
Many Pilates exercises (in Mat Pilates) are modified yoga poses.
Differences Between Yoga and Pilates
The biggest difference between Mat Pilates movements and yoga is the intention behind the pose. In yoga, the intention is to become more mindful of the body, mind and breath while using asanas as a form of moving meditation in preparation for stillness meditation later.
In Pilates, the exercises are meant to help you learn precise control over your muscles as your core strengthens in order to help support the entire body.
Yoga emphasizes flexibility and overall muscle groups, while Pilates centres on muscle toning, body control, and core strength.
Mat Pilates shares many postures with yoga, but Pilates also uses many props as exercise tools in ways that yoga does not. Additionally, Reformer Pilates uses specialised Pilates machines that yoga doesn’t use at all. It’s easy to see the differences in the two exercises when you see someone using a Pilates Reformer!
Compare & Contrast: Yoga & Pilates
Yoga
- Originated in ancient India over 3,000 years ago from an unknown number of contributors
- Holistic practise that combines physical postres (asanas) with breathing (pranayama), meditation, lifestyle choices, and spirituality
- Work the entire body through various asanas
- Asanas are typically performed once for a certain amount of time, or are performed multiple times as part of a Vinyasa sequence
- Goal is to achieve harmony between the mind, body, and spirit
- Some yoga styles focus on relaxation only; no strength-building
- Mostly uses only the body, while some styles of yoga use props to help with alignment
Pilates
- Developed in the 1920s by Joseph Pilates
- Mostly focused on core strength and improving breathing
- Often uses equipment as part of an exercise movement
- Utilises specialised machines made specifically for Pilates exercises
- Exercises are performed in a more modern way using repetitions (reps) and sets
Both
- Use physical exercises with breathing techniques
- Focus on building physical and mental fortitide and strength
- Increase flexibiliy and mobility
- Improve health of various body systems and posture
- Increase body-awareness, fine motor control, and balance
- Boost mood and mental health
- Can help individuals recover from injuries and reduce chronic pain
- Can help individuals condition their bodies to prevent future injury
Benefits of Yoga vs Pilates
Both yoga and Pilates offer numerous health benefits to practitioners. Depending on your goals and preferences, one exercise may appeal to you more than the other. However, many people love practising both! There is even a form of exercise called Yoga-Pilates (Yogilates) that more heavily meshes the two exercise styles together in one class.
Both exercises increase overall health
Pilates and yoga asanas are meant to make the physical body healthier, and they do! Both types of exercise improve the functions of the cardiac and respiratory systems, the digestive system, strengthen the musculoskeletal system, and soothe the nervous system.
Yoga promotes mindfulness in daily life
While both Pilates and yoga work on the physical body, yoga incorporates mindfulness and meditation, promoting mental relaxation and reducing stress and anxiety. It also emphasizes breath control as a method to calm the mind.
Diversifying exercise routines improves overall fitness
Repeating the same exercises over time can lead to diminishing results. Incorporating both Pilates and yoga into a fitness routine offers different movement patterns, leading to a more comprehensive workout regimen.
Hot Pilates integrates HIIT Training
Hot Pilates classes incorporate High-Intensity Interval Training (HIIT), combining intense cardio movements with recovery periods to elevate heart rate and maximize calorie burning. If you like the fat-burning aspect of Pilates but want a more yoga-like experience, this type of yoga can be a good mix.
Exploring different movement patterns promotes mental flexibility
Adhering to one approach can limit perspective. Trying new activities can lead to fresh insights and perspectives. Applying Pilates muscle engagement techniques to yoga practice and incorporating yoga breathing and mindfulness into Pilates can enhance overall fitness and mental clarity.
Should You Do Yoga or Pilates First?
The question of whether to do yoga or Pilates first is a common one, and there is no easy answer. Both yoga and Pilates are excellent forms of exercise that can provide various benefits, and the best choice for you will depend on your individual needs and preferences.
Yoga is a mind-body practice that combines physical postures, breathing exercises, and meditation. It is often used to improve flexibility, strength, and balance, and can also help to reduce stress and anxiety.
Pilates is a system of exercises that focuses on core strength, flexibility, and balance. It is often used to improve posture, relieve pain, and rehabilitate injuries.
So, which one should you do first? If you are new to exercise, or if you are looking for a gentle way to improve your flexibility and strength, yoga may be a good place to start. Yoga can help you build a strong foundation of flexibility and strength, which will make it easier to progress to more challenging exercises.
If you are looking for a more challenging workout with a more modern-traditional approach that will help you improve your core strength, posture, and balance, Pilates may be a better choice. Pilates can be more demanding than yoga, so it is important to start slowly and gradually increase the intensity of your workouts over time.
Ultimately, the best way to decide which exercise is right for you is to try both and see what you enjoy the most. Both yoga and Pilates are excellent forms of exercise that can provide a variety of benefits, so you can't go wrong with either one.
Are Pilates and Yoga a Good Combination?
Yes, Pilates and yoga can indeed complement each other well and create a balanced fitness routine. While both practices have their unique focuses and benefits, they also share similarities in improving flexibility, strength, posture, and mindfulness. Many people who practise yoga find that they also enjoy Pilates, and vice-versa.
Pilates typically emphasizes core strength, muscle toning, and flexibility through controlled movements, often using specialized equipment or mat-based exercises. It targets specific muscle groups, particularly those in the abdomen, lower back, hips, and glutes, aiming to improve overall body alignment and functional movement patterns.
Yoga, on the other hand, incorporates physical postures (asanas), breathwork (pranayama), and meditation to promote physical, mental, and spiritual well-being. It offers a variety of styles, ranging from gentle and meditative to more dynamic and challenging practices. Yoga focuses on enhancing flexibility, balance, strength, and relaxation while also fostering mental clarity and stress reduction.
Combining Pilates and yoga can provide a comprehensive workout that addresses various aspects of fitness, including strength, flexibility, balance, and mindfulness. Practising both modalities can help individuals achieve a well-rounded fitness regimen, promoting overall health and well-being.
Additionally, alternating between Pilates and yoga sessions can prevent boredom, provide variety, and prevent overuse injuries by engaging different muscle groups and movement patterns.
So, whether you choose to begin Pilates or yoga classes, you simply won’t be disappointed! Both styles of exercise will help you boost your physical health and provide mental and emotional benefits as well.
Looking to start with yoga and/or Pilates classes and need an instructor? You can find a qualified teacher for any exercise style that suits your needs here on Superprof!
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