How to choose the right approach

Pilates and yoga transform body and mind. But they also offer different experiences and unique benefits. While it’s certainly possible to practice both, understanding the differences between Pilates and yoga can help you prioritize one over the other based on your goals and personal preferences.

Bay 500-hour certified yoga and Pilates instructor Elma Panagaki explains: “Pilates was founded by Joseph Pilates on the idea that mind and body are closely connected, and his philosophy emphasized core strength as the foundation of all movement. “club.

According to Panagaj, Pilates strengthens the body’s powerhouses—the deep muscles that support posture, alignment, and overall stability—through precise, controlled exercises. “It’s about controlling your body through conscious movement—Joseph Pilates described it as ‘the complete coordination of body, mind and spirit.'”

Although yoga is deeply rooted in ancient traditions, it transcends spiritual practices to promote holistic well-being by addressing physical, mental, and emotional health. Consistent practice can improve moderate strength, balance, and mobility in everyone from athletes to seniors.

“Through asana (postures), pranayama (breathing), and mindfulness, yoga develops strength, flexibility, and inner peace, and encourages you to move intentionally, breathe intentionally, and live mindfully,” says Panakji.

Knowledge about Pilates

Pilates is a holistic exercise system that focuses on strengthening the body, especially the core, while improving flexibility, balance, and posture. Many Pilates mat exercises are done while sitting or lying on the floor or on Pilates equipment, such as a reformer, springboard, or Cadillac (also called a swing table).

Supatra Tovar, Psy.D., RD, clinical psychologist, BASI-certified Pilates fitness expert, says Pilates harmonizes the mind and body and encourages efficient, graceful movement patterns. “My approach is consistent with Pilates’ core values ​​of precision, control and flow integration.”

Every movement is intentional, emphasizing quality over quantity, she said. Pilates allows practitioners to tone their bodies while focusing their attention. It builds strength from the inside out, improves overall function, prevents injury, and increases body awareness.

“The quality of movement is important, but so is the mind-body connection – the benefits of Pilates are in how we make decisions, how we move, how we feel, how we respond to stress and our mental health,” said Laura Williamson, Pilates instructor and owner of Bare Fitness.

She notes that practicing Pilates three or more days a week can develop coordination and confidence. It also results in a slimmer physique, fewer injuries and pain, and a sense of power in taking control of your health.

Williamson said the skills and habits she developed during her years of Pilates training will serve her throughout her life. “I carry these lessons into my professional and personal life every day.”

What you need to know about yoga

Yoga has many origins, each with different philosophies and principles. However, Matt Giordano, a yoga instructor, anatomy and alignment teacher, and owner of YogiMatt, says there’s a generally accepted belief that yoga is about cultivating self-awareness through self-exploration.

“Through the use of practices such as asana (body exercises) we can develop awareness of our body, through pranayama (breathing) we can develop awareness of our energy levels, and meditation allows us to become more aware of our thoughts, emotions and Behavior – By becoming aware of the different parts of ourselves, we can unite our body, energy, mind and soul,” Giordano said.

ERYT 500 yoga and wellness instructor Suzanne L. Frazer says yoga is also a way of life that honors the Yamas and Niyamas (ethics of life), or for others it may just be the physical practice of asanas. How you choose to incorporate yoga into your life is part of your practice.

“If they want to explore, delve deeply into philosophical works, dedicate their lives to living true yoga, then the practice can become very spiritual,” Frazier said. “Or it could just be a class they take to cope with their day-to-day physical, emotional and mental stress.”

Yoga vs. Pilates: Differences

Pilates are ideal for building core strength, toning muscles and increasing body awareness, helping with weight loss and improving posture, Panagaj says. She adds that yoga takes a more holistic approach, combining breathing, mindfulness and relaxation to reduce stress and improve mental clarity.

Yoga practices also vary greatly depending on the teacher and style. Finding the right style and teacher can be challenging, but what makes yoga different from Pilates is the breadth of yoga experience. Some yogas, such as Chromatic Yoga, Anusara, Yoga Tune Up and Iyengar, focus heavily on anatomical alignment for safety reasons, like Pilates, Giordano said.

He added: “Other forms of yoga, which are more focused on flow or vinyasa, will have a different focus, requiring less focus on physical movement and more on other aspects of the yoga practice, such as rhythmic breathing or emotional release.

Giordano says both yoga and Pilates can relieve stress by building muscle and focusing your mind. However, he points out, yoga does provide additional awareness of stress relief through numerous breathing techniques, downward postures such as forward bends, and the beloved savasana (lying on your back) at the end of each practice.

“The arches in a yoga class are designed to make you feel calmer and more relaxed, and that’s built into the structure,” he says.

Choose the right practice for your goals

Examine your overall goals, personality and lifestyle to determine if yoga or Pilates is right for you, Panagaj says. “I recommend trying yoga and Pilates to find what works best for you. There are different styles of each, such as flow, hatha, power and restorative yoga, or mat and toning Pilates , so exploring these options can help you decide which yoga and Pilates is right for you.

Choose something that makes you happy and allows you to put aside other thoughts while you are in the room. Here are some potential goals that may influence your decision.

Pilates and yoga weight loss effects

Weight loss is complex and depends on many factors, including physical activity. Giordano recommends choosing any exercise that makes you feel better physically, emotionally, and energetically, as this can help you lose weight. “If you feel better throughout the day, you may continue to make decisions for yourself, leading to a healthier lifestyle,” he says.

Comparison of Pilates and Yoga for Stress Relief

Jesse Zucker, a 200-hour RYT certified yoga instructor and personal trainer, says both yoga and Pilates may help relieve stress, but certain forms of yoga, such as restorative yoga, are more likely to make you feel truly relaxed. “Pilates is always a movement, while yoga can be a lot of different things. Sometimes it’s just lying down and holding a few poses for a few minutes,” they say.

To relieve stress, Pilates helps regulate breathing, increase body awareness, engage the brain through precise movements, relieve anxiety and promote mental clarity. Dr. Tovar says yoga can also provide deep stress relief, but focuses more on relaxation and mindfulness practices, such as more direct meditation and breathing exercises.

But Panagaki noted that not everyone reacted the same way. “For some people, trying to relax in yoga can be stressful, and Pilates is a better fit because it focuses on precise movement and strength building,” she says.

Pilates and Yoga Fitness Goals

While Pilates and yoga share many similar benefits in supporting a variety of fitness goals, there are some differences. “If your fitness goal is to build strength or recover from an injury, Pilates is a better choice,” Zach says.

Zak suggests yoga as an effective way to support other fitness goals. “This can be helpful for actively recovering from weightlifting, HIIT, running, or other exercise, and [helps add] Add more movement into your day.

Zach adds that some yoga classes feel like exercise—especially the fast-paced flow classes. “This can also be helpful if your fitness goal is to improve balance or mobility,” they say.

Combination of Yoga and Pilates

Panagaki says practicing Pilates and yoga together has many overall health benefits. “I believe a combination is best. I practice both regularly, and I’ve noticed that when I take Pilates class the day before, my yoga practice (especially handstands) is better the next day.”

Pilates’ focus on strengthening the core, improving posture and increasing body awareness complements yoga’s focus on flexibility, balance and mindfulness, Panagachi said. “The strength and stability I gain from Pilates directly supports my ability to hold challenging yoga poses with more control and confidence – this combination of strength and flexibility is truly transformative, both On or off the mat.

getting Started

It’s best to learn Pilates and yoga with a certified instructor, especially if you’re using equipment like a reformer or Cadillac. However, you can also start with classes or home exercises. Watching some online videos first can help you get an idea of ​​what to expect.

When you’re ready, start with these beginner’s videos from certified instructors. Stick with a few go-to trainers who focus on the basics. Master the basics and form before exploring other movements. At home, all you need is enough space to place the mat. Once you feel comfortable, consider adding small equipment such as resistance bands or exercise balls.

bottom line

Whether you choose yoga or Pilates, you’re sure to feel more relaxed, empowered, and connected to your body and mind. It’s perfectly okay to try out a few different categories and styles before committing to any particular genre, and it’s also possible to combine the two if you have the time. Adding strength training and cardio to your daily routine is still ideal, so keep this in mind when developing a new fitness routine.