Yoga and Pilates are low-impact exercises that can help improve various health parameters, including mobility, balance, and strength, but they differ in many ways. Determining which exercise is right for you will depend on your goals.
How Did They Originate?
Pilates was created in 1920 by Joseph Pilates, who experienced many illnesses as a child in Germany, as a form of physical rehabilitation after injuries and physical therapy to further prevent injuries.
“Yoga,” which is the Sanskrit word meaning “to unite,” is a much older practice and was first documented in India over 5,000 years ago. It’s designed to bring together the mind, body, and spirit in a way that alleviates various ailments or health complaints.
How Do Their Focuses Differ?
Both Pilates and yoga focus on connecting the mind and body as one, fostering better overall physical and mental health:
- Yoga also incorporates a spiritual component into the practice. Yoga workouts tend to focus heavily on flexibility, balance, mindfulness, and spirituality.
- Pilates focuses on core strength, posture, and precise movements.
How Do Movements and Pace Compare?
There are several types of yoga exercises, but the poses are typically meant to be slow-paced and held in position for longer than in Pilates. When moving through a yoga flow, which is the dynamic movement from pose to pose while incorporating synced breathing, a person must focus heavily on their body and breathing.
In Pilates, the movements through exercises are faster paced but low impact. Exercises performed in Pilates target specific muscle groups. Exercises are performed in sets.
Pilates also incorporates the mind-body connection. In Pilates, a person is tasked with “switching on” a muscle by focusing on it and connecting their thoughts of working their muscles with the act of doing it. This ensures that the muscle being worked is the only one in focus, and the body doesn’t rely on the muscles around it to perform the movement.
What Equipment Is Used?
The equipment used in yoga and Pilates is starkly different. For example, yoga workouts tend to be done with only a yoga mat, but they can also incorporate yoga props, such as blocks, straps, blankets, or bolsters, to help deepen stretches or modify poses. Chair yoga, which is done by those with limited mobility, requires the use of a chair.
Pilates, on the other hand, can be done with only a mat, but there are several devices and exercise materials used for this exercise, including:
- A reformer machine that provides additional resistance
- A Cadillac machine that helps to support limbs while moving through exercises
- Small forms of equipment, such as resistance bands, foam rollers, barrels, bars, light dumbbells, ankle or wrist weights, and mini bands
Equipment and Difficulty Level
Some equipment used in both Pilates and yoga can make workouts easier, while others make the movements more challenging. For example, a yoga block can be used to make moving into a pose easier but can also be used to deepen a stretch, making the movement more strenuous.
How Do Spiritual Elements Factor in Each?
Both yoga and Pilates have a spiritual focus. In yoga, meditation, chanting, mantras, and mindfulness can all be part of regular practice.
Pilates aims to promote concentration, body awareness, and the mind-body connection through mindfulness while exercising.
What Are the Potential Benefits of Yoga vs. Pilates?
There are many benefits associated with Pilates and yoga workouts, including:
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Pain relief
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Improved flexibility
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Higher quality sleep
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Stress management
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Improved symptoms of anxiety
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Improved mood and symptoms of depression
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Better posture
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Increased ability to concentrate
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Better heart health
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Reduced inflammation
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Improved joint mobility and range of motion
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Improved strength
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Increased body awareness
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Better athletic performance
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Improved flexibility
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Increased and balanced muscle strength and tone, particularly of the abdominal muscles, lower back, hips, and buttocks
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Enhanced muscular control of your back and limbs
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Improved stabilization of your spine and better posture
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Rehabilitation or prevention of injuries related to muscle imbalances
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Improved physical coordination and balance
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Relaxation of the shoulders, neck and upper back
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Increased lung capacity and circulation through deep breathing
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Improved concentration
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Increased body awareness
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Stress management and relaxation
How to Decide Which Is Better for You
Deciding which workout is better for you comes down to your own preferences, as well as your current level of health and health goals.
For example, if you are looking to improve balance and coordination, Pilates and yoga could both be right for you, as each offers benefits that can enhance both balance and coordination. That said, Pilates has a heavy focus on core control, whereas yoga is more rooted in flexibility. Trying each can help you choose the right one for you based on your abilities and fitness goals.
Consult a Healthcare Provider
If you are new to exercise, are unsure whether exercise is safe for you, or have a chronic condition or physical restrictions, consult a healthcare provider before starting a new exercise program.
Key Takeaways
- Yoga and Pilates are excellent low-impact exercise practices that can help you improve flexibility and relieve stress.
- Pilates focuses on core strength, posture, and precise movements, while yoga focuses on flexibility, balance, mindfulness, and spirituality.
- Before starting yoga or Pilates, assess your current state of health and health goals to determine which is right for you.