You want to try a new way to exercise, so you go online and check out the classes offered at your local gym. Yoga and Pilates both sound like fun. They both promise increased strength and flexibility, and both show photos of happy, healthy people posing on mats.
But what is the difference between yoga and Pilates?
While both yoga and Pilates exercise can bring many benefits to the body and mind, there are some important differences between them in terms of history, impact on the mind and body, and expectations in a typical class.
Comparing yoga and Pilates can help you choose the exercise that best suits your fitness and life goals.
Rich History and Modern Innovations
While both yoga and Pilates focus on building strength and flexibility through certain poses, these disciplines have different origins. The unique historical context in which they developed meant that yoga and Pilates classes often had different emphases.
Yoga
Just like running and wrestling, people have practiced yoga for thousands of years. Yoga originated in India, where people have practiced and taught it in different ways over the centuries.
The modern practice of yoga began about 150 years ago with the publication of Swami Vivekananda’s 1986 book Raja Yoga and his appearance at the 1893 World Religious Assembly in Chicago. Vivekananda took elements of classic Hindu yoga and repackaged it in a way that appealed to Americans and Indians influenced by Western culture and religion.
Since then, modern yoga has become popular and spread all over the world.
Yoga uses a range of postures combined with deep breathing techniques to promote:
- Muscle strength
- Flexibility
- Mental discipline
- Peace of mind
Some yoga classes may feel tailored specifically for the Westernized, results-driven world – for example, you may find that “office chair-based” yoga workshops are held in the workplace to help employees reduce stress.
In other ways, the roots of yoga are more clearly revealed. Yoga poses have Sanskrit and English names, and you may hear instructors use both names in their classes.
The history of yoga as a spiritual discipline and meditation practice means that yoga practice classes can focus more on breathing and mindfulness than typical Western practice classes.
Pilates
Unlike the ancient roots of yoga, the creation of the Pilates movement is relatively new.
Strength and conditioning instructor Joseph Pilates created this practice in the 20s to aid in recovery. The first Pilates students included soldiers returning from the war and professional dancers such as Martha Graham and George Balanchine. Both groups tried to heal the pain and recover from the injury.
The exercise program developed by Pilates is designed to:
- Increase flexibility
- Improves strength
- Increase body awareness
Pilates is a resistance exercise, similar to weightlifting. In a Pilates class, your instructor guides you through a series of movements that encourage you to focus on your core muscles, breathing, muscle contractions, and spinal alignment. Completing an action fully and correctly is more important than the number of times you do it.
Some movements feature specially designed machines. You can perform other floor-based movements using only your body and mats. If the gym doesn’t have the machines, they can offer mat pilates classes.
Part of this is due to its history as a healing tool, where instructors can easily modify Pilates movements to suit your body’s limitations. If you have an injury or have other medical conditions that they should be aware of, be sure to tell your instructor.
Physical Benefits
In general, yoga and Pilates have similar physical benefits. Both can increase strength and flexibility. However, the way in which these benefits manifest themselves may vary.
Yoga
Several studies have explored the potential health benefits of yoga. These include:
- Alleviate back pain – For some people, taking a weekly yoga class can relieve low back pain symptoms, just like doing strenuous stretching on a regular basis.
- Strengthens bones – A study has shown that yoga practitioners increased bone density in the spine and hips.
- Improved balance – Another study found that ten weeks of yoga improved balance in the athletes who participated in the study.
If you’re looking to achieve specific health benefits, you can talk to your doctor and yoga instructor about whether yoga can help you achieve your health goals.
Pilates
Research also shows that Pilates practitioners have many health benefits. These include potential growth in:
- Stable
- Core Strengths
- Comprehensive strength
- Flexibility
Importantly, Pilates is also an effective option for people recovering from injuries, as it has less impact on the joints. A myriad of customization options mean that in a one-on-one setting with an experienced instructor, Pilates can prove to be an easy exercise option for post-injury rehabilitation. For example, one study showed that Pilates users experienced a reduction in back pain.
When it comes to Pilates and yoga, both can give you promising physical results.
Mental Health Benefits
While exercise classes often aim for physical benefits, yoga and Pilates also have the potential for mental health benefits.
Yoga
The positive effects of yoga on mental health are well documented. Possible benefits include:
- Improved visuospatial memory – Study participants who practiced yoga and meditation improved their visuospatial memory, which contributes to balance, depth perception, and our ability to recognize objects and move around the world.
- Reduce stress – One study found that yoga can help women reduce mental distress, as well as the psychological and physical symptoms that come with stress.
- Alleviate symptoms of depression and anxiety – The researchers also found that yoga helped relieve depression and anxiety in a group of coal miners with chronic obstructive pulmonary disease.
Yoga can also serve as an entry point for those looking for a calm, non-competitive sports atmosphere.
Pilates
While the specific benefits of Pilates for mental health have not been as well documented as yoga, research shows that any regular exercise can have a positive impact on your mental health. Several studies have shown that regular exercise can improve your mental health in the following ways:
- Reduces anxiety
- Reduces depression
- Reduce negative emotions
- Improves self-esteem
- Improves cognitive function
- Encourage social participation
Attending Pilates classes regularly can provide you with a way to improve your physical and mental health while joining the local Pilates community.
Pilates vs. Yoga: What to Expect in the Classroom
Yoga and Pilates differ in many ways, including the course experience itself.
Yoga
Depending on the type of class you take, yoga classes can vary greatly. Common types of courses include:
- Hatha Yoga – This refers to yoga that focuses on the physical aspects of yoga rather than the philosophical aspects and covers most types of yoga taught in the United States
- Ashtanga Yoga – Ashtanga Yoga is a physically challenging practice that consists of a series of progressive poses that culminate in advanced forms such as arm balancing and headstands. This style also includes a philosophical component of yoga.
- Power Yoga – This style focuses on strength building and includes advanced poses that require a lot of strength, such as handstands.
- Vinyasa/Flow Yoga – This style makes use of energetic flow sequences. It can include challenging poses, but the teacher may also choose to include alternative poses that are more suitable for beginners. Many Vinyasa classes include soothing music.
- Iyengar Yoga – This style focuses on the precision of the poses and incorporates props such as blankets, yoga blocks, and straps to help students try poses they can’t do. It also focuses on the breath and can contain references to the philosophy of yoga.
- Bikram Yoga / Hot Yoga – Performed in a very hot room, these poses can provide stretching and cardiovascular workouts. Teachers specialize in teaching bikram yoga classes in a 105-degree mirrored room.
- Restorative Yoga – Restorative yoga focuses on relaxation, focusing on some relaxing postures, including slight twists and gentle backbends. It can also contain props such as blankets and blocks.
- Yin Yoga – Yin Yoga is designed to improve flexibility. Students hold a position for three to five minutes to stretch the connective tissue around the pelvis, sacrum, and spine.
As with any type of exercise class, we recommend trying multiple teachers to discover the best teaching style for you.
Pilates
As we mentioned, Pilates classes fall into two categories:
- Mat lessons
- A course using a Pilates machine
For both styles, your trainer will help you focus on the flow of the movement and your core muscles. In addition to the original movements developed by Joseph Pilates, instructors often start with warm-up movements.
You can also choose between private lessons or group lessons conducted by an instructor. Group classes offer a more affordable way to try Pilates, especially with different instructors. However, if you need to customize most or all of your movements and you want your instructor to give them their full attention, such as when you’re recovering from a serious injury, a separate session may work better.
Knowing what’s in class can help you get the most out of your yoga or Pilates experience.
Other Exercise Tips:
In addition to exploring yoga or Pilates, you should incorporate other daily activities, such as stair master workouts or barbell workouts. You can also decide between circuit training and HIIT training. The point is to try a variety of exercises in your workouts.
But before you start, assess your physical condition. Touch your muscles and ask yourself, “Should I exercise when I’m sore?” If you push your body too hard, you may get hurt. Finally, pay attention to your diet by researching what to eat before a workout.
