Written by Lauren Turner, Yoga & Pilates Teacher
Lauren is an experienced Yoga and Pilates teacher and an endurance runner. She teaches across the Midlands Vinyasa, Rocket Yoga, Mat & Reformer Pilates. Lauren also runs Yoga & Meditation retreats across Europe.
Are you a bit baffled by Yoga and Pilates and are wondering what the fundamental differences are? The lines often get blurred, and class descriptions are often confusing and don’t clarify. Here is a clear breakdown of all the ways they differ and what you might expect from each one.
What is pilates?
Pilates is an exercise programme based on 6 fundamental principles of concentration, control, centre, breath, precision and flow.
It can be practised on a mat, sometimes using small equipment. It can also be practised on large equipment, the most common type being the Reformer. Other key pieces of large kit are The Stability Chair, Ladder Barrel and The Cadillac.
What is yoga?
Yoga is a holistic practice that combines physical practice, breathing exercises and meditation to improve health & well-being. There are many different types of yoga, but the aim is the same; to bring harmony and connection between the body and mind. It is deeply spiritual and is rooted in Indian philosophy.
Differences
Pilates and yoga are both low-impact exercises that can help build strength and flexibility, but they have some key differences:
Focus
Pilates focuses on core strength and muscle building, while yoga focuses on overall flexibility and mind-body connection.
Yoga can be viewed as a lifestyle as we are encouraged to take the teachings off the mat, such as being kind to ourselves and others, detachment from material possessions and being content with what you have (these are the Yamas and Niyama’s)
Movement
Pilates involves controlled movements, often with precision and repetitions of the same exercise. With options to adapt or progress the exercise dependent on ability.
Pilates can also be rehabilitative, helping students come back from injury, supporting with specific conditions such as osteoporosis and also pre- and post-natal.
There are many different types of yoga, but all involve physical postures to varying degrees. One of the most well know types of yoga is a Vinyasa Flow which has sequence of postures that transition seamlessly to each other.
Other types of yoga include Ashtanga which has 6 series, as a student progresses, they move onto the next series. The postures are the same for each class so the student can see their progression and development clearly. Most students progress to primary and Intermediate (1st and 2nd series).
Hatha yoga puts focus on stationary postures rather than the sequence and linking between postures. It is generally practiced at a slower pace with time put into getting the optimal alignment.
Another popular type is Yoga Nidra which is focussed more on the meditative elements, aiming to put the student in a deep meditative state to calm their nervous system.
There are also different environments for yoga, hot yoga has become very popular in recent times due to the increased flexibility students feel in classes and more intense workout they receive.
Breathing
In Pilates, breathing adds power to movements and focusses the breath outward to the body. In Pilates the exhale is on the movement. Pilates has one type of breath throughout, which is called lateral breathing. This type of breath control helps to maintain contraction of the abdominal muscles.
In yoga, the breath focusses the mind inward and involves inhaling and exhaling rhythmically through the nose. In a vinyasa flow the breath guides the physical practice. This type of breath is called Ujjayi in which there is a slight constriction in the back of the throat.
There are also many different breathing exercises that can be part of a yoga practice one example of this is Nadi Shodhana which is alternative nostril breathing. This type of breathing exercise would not be practised during the physical movement but may be incorporated before or after.
Equipment
Pilates doesn’t have to require any equipment but you can use small equipment or large equipment such as the reformer. You can also use small equipment with a reformer class. Examples of small equipment is the stability ball, Pilates ring, weights and resistance bands.
Mat Pilates uses the body for resistance whereas the reformer uses the springs and straps on the machine.
Almost all of the exercises completed in mat Pilates can also be done on the reformer and vice versa using equipment such as resistance bands.
Yoga uses props like blocks, straps, and blankets often dependent on which type of yoga you are participating in. For example, a restorative class is likely to have blankets and bolsters as a core element.
Origins
Pilates was developed by a German anatomist in 1926 called Joseph Pilates. Yoga originated in ancient India around 5000 years ago.
Pilates originally had 34 exercises, and they are still the foundation of the programme today.
Yoga was originally a sitting posture for meditation. There are in total about 200 yoga poses in contemporary yoga although in practice much less are used regularly and many depend on student ability.
Spiritual dimension
While it does not have a spiritual component, Pilates promotes a mindful approach to movement and the integration of mind and body.
Yoga involves a deeply spiritual dimension and often includes meditation.
Do they compliment each other?
Yes!
The focus on the core in Pilates can bring strength and balance to your yoga practice. The reformer helps to strengthen the muscles such as the hamstrings, which in turn can improve flexibility.
The focus on mobility in yoga can improve your Pilates practice and help increase your Range of Movement (ROM) in exercises.
There are often synergistic benefits to practicing both.
Do they help you lose weight?
This is a complicated answer. To lose weight you need to be in a calorie deficit. While you may burn calories in both a yoga and Pilates class the aim is to make you stronger, more body aware and ultimately feel better. This often supports some of the many factors that influence weight loss but isn’t the main goal.
Lauren Turner, Yoga & Pilates Teacher
Lauren has been a yoga and movement practitioner for over two decades and is an experienced and intuitive Yoga & Pilates teacher. Lauren teaches Yoga & Pilates for all levels, from beginners to those with a progressive practice and runs Yoga & Meditation retreats across Europe. She teaches workshops across the Midlands and believes in yoga as not just a physical practice but as a way of life.
Her mission is to bring yoga to the masses and for as many people as possible to experience the benefit of a regular practice for both the body and mind. She firmly believes yoga is for every body and its never too late to start.
