If you’re looking for a way to improve your strength, flexibility and well-being, you might be interested in Pilates and yoga, which are both popular forms of low-impact exercise. They are similar in some ways, but they also have some key differences.
“Both of these movement-training approaches aim to improve body awareness, symmetry, flexibility and strength. They are accessible, with lots of classes available online and in gyms and clubs,” said Amy Flory, a physical therapist with Banner Physical Therapy.
Knowing more about them can help you figure out which one might be a better fit for your needs.
What is Pilates?
Pilates is a workout that focuses on core strength, controlled movements and posture. It was created by Joseph Pilates, a prisoner of war, in the early 1900s and originally designed to help injured World War I soldiers recover.
“Pilates can help with core control and awareness and flexibility and is usually performed with the effects of gravity reduced or eliminated by using special equipment or exercising on a mat,” Flory said.
Some key features of Pilates include:
- Core strength: It builds strong abdominal and back muscles.
- Controlled movements: It uses slow, precise exercises to engage your muscles.
- Equipment or mat work: You can perform Pilates with special machines (reformer Pilates) or with just a mat.
- Breathing technique: It uses ribcage breathing to support your movements.
Pilates can give you these benefits:
- Improving your core stability and posture
- Enhancing your flexibility and muscle endurance
- Helping with injury prevention and rehabilitation
- Strengthening your muscles without adding bulk
What is yoga?
Yoga is an ancient practice that combines movement, breathing and mindfulness. It started in India over 5,000 years ago and was introduced to the US at the Chicago World’s Fair in the 1890s. “Yoga helps with standing balance and spinal and hip coordination,” Flory said.
There are many different types of yoga. Some focus more on fitness, while others emphasize meditation and relaxation. For example, Hatha is gentle, Vinyasa is flowing and Yin includes a lot of deep stretching.
Some key features of yoga include:
- Flexibility and balance: Performing stretches and holding poses can improve your mobility.
- Mind-body connection: It encourages deep breathing and focus.
- Breathwork: It uses slow, deep breathing to help reduce stress.
Yoga offers these benefits:
- Increasing your flexibility and joint movement
- Reducing stress and promoting relaxation
- Improving balance and coordination
- Supporting your mental and emotional well-being
Key similarities between Pilates and yoga
Pilates and yoga have several things in common:
- Both are low-impact and good for all fitness levels.
- They focus on breathing and mindful movement.
- Both improve flexibility, balance and muscle tone.
- They can help with injury recovery and prenatal fitness.
Key differences between Pilates and yoga
Here are some of the differences between the two practices:
Primary focus
- Pilates: Core strength and stability
- Yoga: Flexibility and relaxation
Breathing
- Pilates: Ribcage breathing
- Yoga: Deep belly breathing
Equipment
- Pilates: May use machines, bands, props and weights
- Yoga: Uses body weight and props
Movement
- Pilates: Repetitive, controlled moves
- Yoga: Flowing or held postures
Spirituality
- Pilates: Focuses on fitness and rehab with some mindfulness
- Yoga: May include meditation
Which one should you choose?
Both Pilates and yoga have great benefits. The best choice depends on your goals.
Reasons to choose Pilates
“Because Pilates exercises are generally performed lying down and with the aid of equipment, I recommend it for people who need more cues or support to execute movements safely,” Flory said.
It’s also a good choice if you:
- Want to build core strength and improve posture
- Prefer structured, repetitive movements
- Need controlled exercises for injury recovery
Reasons to choose yoga
“I recommend yoga for people who already have a certain amount of body awareness and who would benefit from more upright postural strength and cross-training for sports,” Flory said.
You may also want to try yoga if you:
- Want to improve flexibility and balance
- Are looking for stress relief and mindfulness
- Enjoy a mix of movement and stillness
Can you do both?
Yes! Many people enjoy practicing both Pilates and yoga. Pilates helps with strength and posture, while yoga improves flexibility and relaxation. Together, they offer a balanced approach to fitness and well-being.
“Pilates exercises are typically low load but high in repetition and new positions, which can help you develop new movement patterns. More traditional yoga classes teach a meditative approach to controlling movements and managing discomfort, which is useful for athletes as well as people dealing with chronic health conditions,” Flory said.
How to get started
Flory recommends seeking out a Pilates or yoga class approach that works for you. “That might be purchasing an online streaming subscription, browsing YouTube for a teacher you like or looking for in-person classes at specialized studios or gyms,” she said. “No matter what physical level you’re at, these two approaches can be modified by the right teacher so you can participate and build strength and mobility.”
The bottom line
Pilates and yoga both provide excellent health benefits. If you want to strengthen your core and improve posture, Pilates may be the best choice. If you’re looking to increase flexibility and reduce stress, yoga might be right for you. You may want to try both and see what works best for your body and mind.
Before you start a new exercise program, check with your health care provider or an expert at Banner Health. It’s especially important to get professional guidance if you have health concerns or injuries, or if you need more personalized advice about your exercise options.
