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Yoga vs. Pilates: The Differences and What’s Right for You?

By · Updated on

It’s the new year, and you’re ready to commit to a healthier lifestyle. Congratulations! The first step towards a healthier lifestyle is the toughest, and I commend you for taking the initiative.

Whether you are looking to lose weight, become healthier, increase energy, or learn a new exercise, Yoga and Pilates can get you there. In fact, you will soon learn the laundry list of benefits both can provide and how they can radically change your health and fitness for the better.

Now, I know, most of us live both busy and often stressful lives. I’m right there with you. Work, family, friends, to-do lists…it can sometimes become difficult to find time for ourselves.

You’ve likely heard of Yoga and Pilates but may not have time to commit to both. And I completely understand! That’s what this guide is all about. It’s to compare Yoga vs Pilates and to guide you in making the best decision for you. So…let’s begin right now and get you on your Yoga or Pilate mat TODAY.

Comparison: Yoga vs Pilates

From the outside, when looking at Yoga vs Pilates, one could say they look similar. For example:

  • Both Yoga and mat Pilates can be done with little equipment.
  • They both focus on using the breath properly during exercise and emphasize diaphragmatic breathing, or breathing deep into the belly
  • Both yoga and Pilates require mental focus and can help reduce stress.

However, what you’ll soon realize is that even though they have a few things in common, this does not make them the same. In fact, there are a number of differences.

Please reference the table below for a quick view of Yoga vs Pilates and continue reading for a more in-depth look at each.

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Yoga Pilates
Definition Exercise for the mind, body, and soul. Exercise for the mind and body.
History 5,000 to 10,000 years ago. 1920’s.
Fight Disease High blood pressure, heart disease, pain, insomnia, stress, and anxiety. Parkinson, Lyme, and many autoimmune diseases.
Injury  Injury prevention Injury recovery.
Benefits Increased flexibility, increased muscle strength and tone, improved respiration, energy and vitality, weight reduction, protection from injury, reduces stress, lowers depression, reduces stress and anxiety, encourages mindfulness and improves brain function. Increase flexibility, increase muscle strength and tone, improved balance and posture, strengths core, shapes abdominals, creates a balanced body, increased mental focus, and increased stamina.
Gear Mat, blocks, strap, and bag. Machines, chairs, tables, rings, balls, mats, and bolsters

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When defining Yoga, the Merriam-Webster dictionary splits the definition in two. One explanation is from the capitalized form of Yoga, and the other as a lower case.

In the capitalized form, it’s defined as…

“a Hindu theistic philosophy teaching the suppression of all activity of body, mind, and will in order that the self may realize its distinction from them and attain liberation”

In the lower-case form, it’s defined as…

“a system of physical postures, breathing techniques, and sometimes meditation derived from Yoga but often practiced independently, especially in Western cultures to promote physical and emotional well-being.”

To sum it up neatly: yoga is the purpose of connecting the individual consciousness with the universal consciousness through physical activity. In other words, it’s not only about improving a person’s physical fitness and health but their spiritual and emotional health as well.

Going back to the Merriam-Webster dictionary, Pilates is defined as…

“An exercise regimen that is typically performed on a floor mat or with the use of specialized apparatus and aims to improve flexibility and stability by strengthening the muscles and especially the torso-stabilizing muscles of the abdomen and lower back.”

There are six fundamental principles of Pilates: concentration, control, centering, breathing, flow, and precision.

Overall, Pilates focuses on mind and body, whereas Yoga focuses on mind, body, and soul.

Now that you know the definitions, you may be wondering about the history. You may be asking yourself, “Where on earth did Yoga and Pilates come from?”

And although we don’t know precisely when Yoga began, we do know it originated in India more than 5,000 years ago although some experts claim to 10,000 years.

Regardless of Yoga’s uncertain start date, we do know it was solely practiced in the East until the late 1800s and early 1900s. It was this time when yogis began traveling west, taking their practice to the Western world where it caught on quick.

You could even say that Yoga blazed the trail for other mindful approaches to exercise like Pilates. With that said, it wasn’t until the 1920s when a physical trainer by the name of Joseph Pilates created Pilates. Originally, it was invented for the purpose of rehabilitation but quickly became a popular fitness trend for building strength and losing weight.

And yes, I understand, choosing to perform Yoga or Pilates isn’t always about weight loss and an admirable physique. Many people use it to complement a healthy lifestyle as they are effective tools for fighting disease.

Yoga is considered one of the best complementary and integrative health approaches in the world. Studies have shown that it helps with stress and anxiety by relaxing the mind and body while practicing movement for medicine.

Studies also show that Yoga has helped reduce the risk of the factors of different chronic conditions like high blood pressure, heart disease, pain, insomnia, and many others.

Pilates, on the other hand, is still relatively new so there isn’t much information on fighting disease. Nevertheless, some studies have already shown Pilates to help with Parkinson, Lyme, and many autoimmune disorders.

But, diseases aren’t the only problems we face from an unhealthy lifestyle. Many of us suffer injuries while having a tough time preventing and recovering from them.

So that brings us to the question, which is better for dealing with injuries when comparing Yoga vs Pilate?

Well, first you should understand both can help prevent and recover from injuries, however, both can cause them also. So be careful. Don’t rush the process.

Neither discipline should be result-driven, but process-focused instead. Focus on gradual progress. Meaning, with a diligent effort, each small step forward becomes the foundation of future growth.

If you rush, you are asking for problems. Some of the most common injuries from performing Yoga and Pilates incorrectly are hamstring, wrist, shoulder, knee, and back injuries.

However, if done correctly, and with patience, both Yoga and Pilates are effective for injury rehabilitation. As we’ve already discussed, Pilates was initially created for recovery before it became popular in the cardio and fitness scene.

Here’s why: most injuries occur because of a muscular imbalance within the body. We sit in cars and desks all day, developing poor posture. We have poor technique in the way we sit, stand, and walk. This imbalance we create puts extra pressure on some muscles, and at the same time, weakens others.

What Yoga and Pilates can do is create balance in the body and strengthen the core. Over time, this balance helps you develop the best posture and allows the big muscles to do the big work and the small muscles to do the small work.

So, what’s the difference? Which practice is better for dealing with injuries, Yoga vs Pilates?

Well, since Pilates was originally created for rehabilitation, you can be sure the movements will help you recover from injury. It’s a series of targeted actions for just that, helping with injury and chronic pain.

On the other hand, Yoga is a lifestyle, not just a form of exercise. It’s helpful for building a strong core, and stretching muscles to prevent injury. Remember, flexibility creates longevity. From experience, it compliments others sports greatly in preventing injuries. It’s helped me in my running, biking, and swimming.

Simply put, Yoga is geared towards injury prevention, although it can be used for injury recovery. And Pilates is geared towards injury recovery, although it can be used for injury prevention.

Benefit of Yoga and Pilates

When looking at Yoga vs Pilates, there are many benefits to consider. Below are some of the most common advantages for both. View them to further help you decide which is best for you.

Evidence suggests that Yoga helps with:

  • increased flexibility
  • increased muscle strength and tone
  • improved respiration, energy and vitality
  • weight reduction
  • protection from injury
  • reduces stress
  • lowers depression
  • reduces stress and anxiety
  • encourages mindfulness
  • improves brain function

Evidence suggests that Pilates helps with:

  • increase flexibility
  • increase muscle strength and tone
  • improved balance and posture
  • strengths core, shapes abdominals
  • creates a balanced body
  • increased mental focus
  • increased stamina

How to choose between Yoga vs Pilates

Based on what we’ve discussed thus far, choosing between Yoga vs Pilates can be done by evaluating key criteria. When deciding, consider the following…

  • Yoga incorporates the mind, body, and soul whereas Pilates is more focused on the mind and body.
  • Yoga is best for injury prevention. Pilates is best for injury recovery.
  • All you need for yoga is a mat. Pilates requires machines and other gear like balls and chairs.
  • Yoga has stood the test of time dating back 5,000-10,000 years ago. Pilates is relatively new.
  • Yoga has proven to help with many different chronic conditions and diseases. Pilates doesn’t have as much information available on it’s medical advantages.

Overall, if you are looking for a lifestyle change, I recommend yoga. If you are looking for a new and fun exercise, Pilates way be the way to go.

Fortunately, they have a lot of similarities, and you can try both for yourself to make a final decision. To start, check out the two YouTube videos below, and try each from home. Both are free 30-day challenges for beginners and a wonderful introduction to each. Afterward, try a class too.

30 Day Yoga Challenge:

30 Day Pilate Challenge:

FAQs

Beginning anything new can create a level of uncertainty. Many questions may arise and I hope I’ve answered most though this guide. Even so, below are a hand full of frequently asked questions and their answers to help guide you further in your decision.

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A: There’s no experience required. Both Yoga and Pilates have beginner classes available in studios or online. Find the most comfortable environment and start there. Remember, I added links for two 30-day beginner challenges above. This way, you can get started today.

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A: Since Yoga has many different styles–some focus on cardio–we can conclude neither one is better than the other. So, choose the practice you resonate with most. This way, it’s something you can do for a long time, not just a one-and-done trip to the gym.

Focus on leading a healthy lifestyle with Yoga or Pilates as an add-on, not just a way to lose weight. It’s never one big change that leads a healthy life, but the small actions you take and make a habit. 

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A: Whether you are taking a Yoga or Pilates class, make sure you wear comfortable activewear. You will also notice some companies make clothes dedicated to yoga. For example, yoga pants. Yoga clothing would also be suitable for Pilates. Please note, shoes and socks are not required. 

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[su_spoiler title=”Q: How often should I do Yoga or Pilates?“]

A: Consistency is key. Remember, it’s about gradual progress. Start with 2-3 times per week and build from there. Listen to your body and take it slow. You may stay at 2-3 times per week, or decide to increase over time. But whatever you do, stay consistent.

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A: In Yoga, all you need is a mat and your body. Although a few add-ons may help. For Yoga, I highly recommend picking up a pair of blocks and straps. They help significantly with easing into poses that your body may not be ready for. 

In Pilates, there’s a lot more gear required. There are Pilate machines, chairs, tables, rings, balls, mats, and bolsters. You may want to find a beginner Pilate package and go from there. 

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Conclusion

Now that you have finished reading this guide, I hope you’ve decided whether Yoga or Pilates is best for you. Also, I hope you’ve discovered that you don’t have to choose. You try and practice both to add some variety to your workouts.

Here’s my final take: if you are looking for more than an exercise, but a lifestyle, one that you can practice for all the days of your life, then my recommendation is Yoga. I’ve had a positive experience with Yoga myself self and being that its 10,000 years old; we can conclude that it has stood the test of time.

Yoga is a journey. Remember this: the poses are about sensation, not destination. So get started today and enjoy the process along the way.

“Falling out of balance doesn’t matter, really and truly. How we deal with that moment and how we find our way back to center, every day, again and again – that is the practice of yoga…it’s about trusting you will find your way.” ~ Cyndi Lee

Is Yoga the Right Workout for You? (As Recommended By Fitness Professional)

By · Updated on

health benefits of yoga

Yoga has been one of the more recent trends in fitness. After breaking from a session, I have heard people say “that was so relaxing! I love the low impact on my body” and “what an intense session! I could really feel my body working,” and everything in between. So, what is yoga really? As a fitness professional, I want to be sure that my recommendations to clients are adequate for their needs, and over the years I have learned that every yoga practice is different. This makes it difficult to make blanket statements about the practice as a whole, or as to whether or not it may be a fit for a particular person; however, it does open the door to different types of experiences and opportunities to explore what will work for the individual. This article will introduce the practice of yoga, as well as describe some benefits and precautions to your beginning practice.

What is yoga?

Yoga is a system of techniques and guidance toward enriched living. It was developed over 5,000 years ago in India as a comprehensive system for mental, physical, emotional, and spiritual health1. Most of us primarily focus on the breathing and postural aspects of yoga practice, but the source texts delve deeper into the nature of higher awareness and fulfillment, and methods outside of the scope of movement to develop those.

One of the interesting components of yoga practice is that it is not entirely conceptual; some aspects must be acquired through experience. There is a certain space created within yoga that allows for individualized experiences and approaches to practice1. Since our primary focus in this article is the physical practice of yoga, we will stay geared toward variations on that front; however, it is important to keep in mind the wholistic nature of practice.

Types of yoga2

To get you familiar with some of the practices you would see on a studio/group fitness calendar, here’s the breakdown of some common practices and their derivatives.

  • Vinyasa: movement is coordinated with breath throughout the flow
  • Considered vinyasa styles include: Ashtanga, Baptiste Yoga, Jivamukti, Power Yoga, and Prana Flow
  • Hot Yoga: any style of yoga performed in a hot room (85-105°F)
  • Considered hot yoga styles include: Bikram, Forrest, Baptiste Yoga, and CorePower Yoga
  • Restorative: sequences consisting of 5-6 poses that are supported for optimal relaxation and rest. Poses are held for 5 or more minutes.
  • Considered restorative yoga styles include: Yin Yoga
  • Yoga Hybrids: any yoga practice that incorporates other fitness components
  • Considered hybrid yoga styles include: core fusion, yoga sculpt, crossfit yoga, aerial yoga, hot vinyasa yoga, boot camp yoga, trampoline yoga

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The American Osteopathic Association identifies a number of physical and mental benefits from yoga3:

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Physical Benefits

  • Increased flexibility
  • Increased muscle strength and tone
  • Improved respiration, energy, and vitality
  • Maintenance of a balanced metabolism
  • Weight reduction
  • Cardio and circulatory health
  • Improved athletic performance
  • Prevention of injury

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Mental Benefits

  • Stress management
  • Calmness
  • Improved body awareness
  • Improved focus and concentration
  • Relief of chronic stress patterns

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The National Institute of Health has found research supporting yoga practice for pain reduction and improved function in people with chronic low back pain4. Other research has found yoga practice to be associated with improved balance and cognition in older adults, decreased psychiatric symptoms in people with depression, and prevention of metabolic syndrome in women5.

Research has also been performed on many special populations, such as patients with cancer, Parkinson’s disease, and fibromyalgia, and found that Yoga and Meditation based Lifestyle Interventions (YMLI) have significant impact on pain, balance, and strength, as well as the psychological and social aspects of living with disease5. If you or a loved one are living with medical conditions, consider talking to your health care team about what yoga can contribute to your treatment or management.

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  • If you do have any sort of health condition, it is best to talk to your health care provider before beginning yoga practice. People with high blood pressure, glaucoma, and sciatica should especially take care to avoid or modify certain poses4. On that note, it is also beneficial to find a yoga practitioner/instructor who is experienced and credible. Some of the poses are complex and may require a certain level of fitness or experience before attempting: there are ALWAYS modifications for poses. Work with your yoga instructor to find what works for your body.
  • If you are pregnant or have recently given birth, it is important to protect your joints. During pregnancy and for a bit afterward, hormone levels cause laxity in joint ligaments, which may lead to injury in intense yoga practice. Being wary of your limits and avoiding excessive back bending can help protect you.
  • If you have any sort of injury or health condition, I advise you to talk to your health care provider and yoga instructor and do your research on what is recommended for your practice. This journal has links explaining contraindications and modifications for particular conditions including injuries, asthma, and blood pressure.

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Get out and explore!

Choosing to exercise and eat well is a lifestyle change, and yoga practice is one type of exercise that directly demonstrates that wholistic change due to its multifaceted nature. In life, our mental, physical, emotional, and spiritual conditions are not compartmental. Each one has an effect on the others. How many times have you come down with a virus after a really stressful couple of weeks at work? Or become down or blue after sustaining an injury? One of the beautiful things about yoga practice is the intentional integration of each of these facets of our being.

The second section of this article outlines some common practices, and it is important to draw a connection between these derivatives and yoga practice as a whole. Remember, yoga is an individual experience, not just for you, but also for your instructor. As the person providing guidance throughout the session, your instructor will have been on their own yoga journey with their own interpretations and will be sharing that with you. So even within those categorized practices, there is a LOT of variation in what you will receive in practice.

For example, I used to take a beginner’s yoga class with an instructor who was really good at teaching to every level in the room. She had a soothing accent, played instrumental music, and I got used to her gentle approach. One day, a different instructor subbed for her and it was a completely different class. The sequences were longer, with less frequent guidance and more complexity; she played music with lyrics (even a few pop songs!). I ended up really enjoying the change-up, and even copied her playlist for when I stretch alone. I have also had experiences where the class was not at all what I was into, but I take it as a learning experience. Your first steps into yoga practice will be a lot of trial and error; I encourage you to take on this practice with a sense of exploration and openness.