What is the difference between yoga and Pilates? A detailed breakdown of sports trends

A beginner can easily get confused by different types of workouts, especially if the movements are similar. But you want to immediately understand the essence of the exercises in order to make them effective. That’s why we decided to compare two popular trends: Pilates and yoga.

What is Pilates?

Let’s start with the younger trend, which is a little more than 100 years old. Pilates is a type of training that combines conventional and gymnastic exercises aimed at developing strength, general health improvement, tightening and improving muscle tone.

If we turn to the origins, this direction was used to recover athletes after injuries, as it is characterized by slow workout zones, without sharp and “shock” movements. Each exercise requires concentration and connection of all necessary muscles. Another of the most important parts of Pilates is breathing. Proper technique and frequency contribute to better results.

Head of teacher training department of the international network of ballet and stretching studios LEVITA

“The essence of Pilates is a deep workout of the body, which is achieved by controlling every, even the smallest movement, throughout the entire process. While in fitness the emphasis is on the number of approaches and intensity of the workout, in Pilates the focus is on working on every movement of the body.”

What is yoga?

Originating from India and founded centuries ago, yoga is a blend of spiritual and physical practices aimed at harmonizing the mind and body. This is indicated by the name itself, which means “harmony” and “unity” in Sanskrit.

Yoga is also considered a teaching and philosophy, taking the impact of the practice beyond the physical. Performing asanas and proper breathing can release psychological and physiological clamps. However, it is still a long journey of self-discovery that requires dedication.

hatha yoga instructor

“The focus of yoga is on spirituality, working with the mind through the body, self-discipline, breath work, sensory transcendence, mindfulness, concentration and meditation. The emphasis is on working deep muscles and joint mobility.”

So what’s the difference?

Yoga is first and foremost a spiritual practice where great importance is placed on working not only the body but also the mind. The key objective of yoga is to come to a balance of the physical and mental state. Yoga also often uses such unusual techniques as chanting mantras, special breathing practices, aromatherapy and so on. In Pilates such methods are not used, as it is a workout aimed primarily at working with the body and breathing.

As for breathing, in Pilates it is considered as a source of oxygen, which is so necessary for muscles during activity. In yoga, however, breathing practices give you the ability to control your mind and body. Here any practice of integrating body and mind can develop into a spiritual path. In yoga, this intention is often expressed openly, whereas in Pilates principles, this possibility may be recognized but is rarely addressed directly.

Pilates and yoga can be similar in that both involve practicing at a fairly measured pace, paying attention to the condition of the body. Classes will strengthen the muscular framework, develop flexibility, endurance and even relax and relieve stress. Some basic exercises are also repeated. However, both Pilates and yoga have a large number of variations. For example, if you compare flow-yoga and Pilates with the inventory, the similarities in these directions will be much less.

Comparison of execution techniques

Let’s deal with the difference of execution techniques on the example of specific exercises. As we have already said, Pilates is aimed at working through the smallest movements of the body, so it includes a number of elements on articulation, or the ability of the spine to move segmentally, vertebra by vertebra. For example, the gluteal bridge or “pelvic clock”, which focuses on stretching the muscles at their peak point, allows you to work on this. If we talk about the gluteal bridge, it is aimed directly at strengthening the gluteal muscles and hips. This kind of exercise is quite rarely used in yoga.

Another example of an exercise from Pilates, which is not typical for yoga, is squeezing a pillow or ball. In the initial position, a person lies on his back, legs bent, a pillow or ball is held between the knees, which is alternately squeezed with the help of the legs. This exercise is aimed at working the groin muscles, buttocks and pelvis, which are rarely engaged during everyday life or even during training.

You can also consider the differences and similarities between Pilates and yoga on the example of push-ups. The classic version of the exercise is the same for both directions, from the point of view of physiology nothing changes. However, the meaning of the exercise and some variations differ.

The transition from the plank pose down to the staff pose (Chaturanga) for yoga is the lowering part of the push-up. In yoga, this movement is often not followed by pushing directly off the bar, as would be the case with a push-up from the floor in Pilates. In this version, the body weight is shifted more to the arms, the wrist is at chest level, and in this position the person is lowered down, bending the elbows and rising into the next pose. This movement is used as a transition into, for example, “downward facing dog” or “upward facing dog,” which is why it appears so regularly in yoga workouts. And in Pilates, the “push-up” is used as a separate exercise.

Another common exercise is lifting legs and arms while lying on the stomach. In the process of performing it, first lift the arms and extend them in length, and then the same is done with the legs. The movement is aimed at stretching the spine, as well as the muscles of the back, arms and legs. From a physiological standpoint, it would be equally performed for both yoga and Pilates.

Rounding out the chain of comparisons is the basic exercise, the downward facing dog. The classic version is performed the same in both exercise formats. In yoga “downward facing dog” is positioned as an element aimed at relaxing the back muscles, it is used as a rest after or before more complex asanas. In Pilates “downward facing dog” is also used for relaxation, but there is a myth that this exercise is aimed at strengthening the back muscles or stretching the back of the legs. In fact, this is not the case. The exercise can involve stretching the back of the legs, but the posture should be aligned to take the stress off the spine and allow your body to relax.

A brief overview of the exercises shows that in terms of how the body works, the workout can be done in the same way in both Pilates and yoga. However, each format puts a different message into the exercise. Breathing principles, variations and transitions between exercises may differ – these nuances create the differences between yoga and Pilates.

How to choose a class for yourself?

Now that you know the difference, it remains to understand what is more important to you personally: strengthening muscles or finding spiritual and physical balance. Pilates works the muscles in more detail, it will make the body taut, tone and feel better. Regular yoga practices will also help to improve physical performance, but here, in addition to external, it is important to work internally, do not forget that yoga is a whole philosophy.

Training is the key to understanding yourself and your body. Choose the perfect direction for you and make your life healthier, more balanced and brighter.