Pilates v Yoga

We frequently get asked about the difference between Yoga and Pilates. They can look pretty simular, if you havent tried them then its easy to think they are the same.
If you are fit and healthy then combining both with give you good overall benefits, however there are circumstances where you would choose Pilates over Yoga.

Lets take a look:

Yoga is a spiritual mind and body practice that focuses on strength, flexibility and breathing to support your physical and mental wellbeing. A typical yoga class will consist of poses or postures that utilise your body weight as resistance.
Yoga movements are fluid, repetitive, and focus on the flow in and out of each position. Classes generally end with a period of relaxation or meditation.
Standard yoga classes only require a mat, but can incorporate minor equipment such as blocks, bolsters and straps.
There are many types of Yoga, so depending on your fitness and aims from the class. Each type of yoga has a shared aim: to focus the mind on breath and movement, calm and quiet busy thoughts, while also building strength and flexibility.

Pilates is a system of low-impact exercises that aim to strengthen the muscles with the objective of improving posture, mobility, flexibility and overall strength; while deep breathing is used to promote circulation, and to aid movements and abdominal connection.
Pilates has a particular emphasis on the core as the body’s centre. A strong core means better stability throughout the entire body, so practising Pilates regularly can help you move with ease and efficiency.
Pilates exercises utilise small, precise movements that target the ‘powerhouse’ muscles such as the glutes, hips, pelvic floor and lower back. Overall, the focus for a Pilates class is to improve the body’s form and alignment to build strong, lean muscles.
Mat Pilates requires just an exercise mat; they provide a body and mind workout using a sequence of fundamental and demanding Pilates movements.
Reformer\Studio Equipment Pilates provides a more dynamic, full-body workout using Pilates equipment such as the reformer. It can look intimidating and strange with the medieval-looking mechanics, but it only takes one or two classes to become hooked and familiar with the environment! Reformer Pilates offers more variety and is great for building and toning the muscles of the entire body, all the while increasing joint stability. However, it’s also great for rehabilitation if you are recovering from surgery or an injury.
All types of Pilates can be adapted to suit the individual’s needs.

Yoga and Pilates are the same right?

Well actually whist they share many similarities they are quite different. There are shared movements in both practices but they are approached differently.

Pilates has a focus on estabilishing a pelvic floor connection that is maintained throughout controlled, precise movements with the aim of connecting to the correct muscles for each job.

Lets look a little deeper!

They can both immensely improve areas such as:
• Full-body strength
• Posture
• Flexibility
• Overall fitness

They do share the following similarities:

1 Adaptable and can be done anywhere
Yoga and Pilates are both low-impact and highly adaptable for any fitness level, ability or age. They can be performed at home, or at the gym or specialist centre.
You are challenged to work those often ignored muscle groups at every experience level, so you can rest assured that after a session, every area that you may miss, will have been hit.

2 A Chance to Slow Down
With the stresses of modern life and the desire to switch off, the slower pace and precision of the exercises have made them both very popular practices. Both yoga and Pilates teach a strong connection between mind and body; all in order to build positive mental and physical health.

3 Promotes Breathing Techniques
Both practices focus on breathing, although for different intentions.
Learning to breath correctly can also improve your performance in other sports and activities too, as the breath becomes a tool to aid movement and even everyday activities.

4 Improves Fitness Performance
Working different muscle groups, improving flexibility and joint mobility will inevitably improve your performance in other sports, exercises, and even make daily tasks easier! Both practices aid in weight loss and increase strength; however, this will depend on the type of class and your performance.

5 Diverse Range of Classes
Both Pilates and Yoga now offer a wide range of classes, so for those who like to switch up their exercise routine and get bored easily, there are plenty of variations to try.
Some styles are more vigorous and than others and will challenge your strength, flexibility and stamina. Whist others are more restorative and relaxing practices that focus on slow stretches and breathing exercises for flexibility, building physical strength.
Both are inclusive for elderly people too helping with balance, prevent falls while also to reduce pain and mobility problems. With less standing Pilates can be more easily adapted for those with mobility issues.

So What’s the Differences?

1 Spiritual
Yoga has more meditative and spiritual intentions, rooted in sacred traditions that unite the mind and body. This contrasts to Pilates, which is more of a practical, strength-based workout for rehabilitation and better posture.

2 Use of Equipment
Yoga utilises exercise mats and minimal equipment to aid poses; however, Pilates is either mat-based or based around machinery for a more dynamic workout.
The key difference between yoga and Pilates mat, is that yoga mats are thinner for stability, whilst Pilates mats are thicker for comfort.

3 Poses
Yoga poses are held for longer, encouraging you to go deeper into each pose, following this is the repetition of the same movements in a flow.
Whereas you do not hold poses in Pilates, the movements are shorter with fewer repetitions with a focus on precision and control.

4 Breathing
Focusing on the breath is one of the key benefits of yoga and Pilates. Yoga uses spiritual breathing exercises to focus the mind and aid movement, Pilates uses the breath to contract the core muscles; to encourages good form and stability throughout your workout.

5 Flexibility
Yoga postures are held for longer and often paired with deep breathing exercises. This gives your body time to slowly ease in and get a deeper stretch. Holding poses for longer will also stretch and move the fascia, which is the deeper connective tissue around the muscles and joints.
However, if you are choosing yoga or Pilates for back pain or injury recovery, over-stretching can lead to more problems, so Pilates may be a better choice to start with.

6 Cardiovascular Health
Yoga tips the scale as fast-paced classes can elevate the heart rate more than Pilates. Types such as power yoga can give the same aerobic workout as a brisk walk.
However Group Reformer Pilates is faster paced and as a whole body workout can have some cardiovascular benefits.
We know that heart-pumping exercises improve cardiovascular health but calming, slower-paced yoga classes have many benefits for heart health due to their stress-busting effects too.

7 Supports Mental Health and Wellbeing
Any form of exercise will boost mental health, but yoga takes the lead for reducing stress and anxiety due to its spiritual pursuits in uniting mind, body and breath.
This is a key difference between Pilates and yoga, as many yoga styles incorporate areas of mindfulness and, meditation.
Both Pilates and Yoga require focus and concentration to keep you anchored in the moment and away from daily stresses and distractions. The use of deeper breathing and detoxifying postures can help to calm the nervous system, creating headspace and managing your mental health.

So why would you chose Pilates over Yoga?

1 Assists Rehabilitation
While yoga can prevent sports injuries, Pilates is a safer strengthening option for anyone who is prone to injury, or recovering from one.
Many injuries are caused by muscular imbalances as a result of poor posture, form or the way we walk or move. This is because pressure on some muscles can increase, while others weaken, causing an imbalance.
Pilates was invented to aid rehabilitation by strengthening the core and toning your entire body for better strength, posture and flexibility.
Pilates has the upper hand in regard to rehabilitation. The more dynamic yoga styles are not recommended for beginners, leave no time to consider correct movement and can lead to injuries, or worsen existing ones, especially if you are unfamiliar with the poses and form.
If you’re a runner, cyclist or similar then Pilates offers equal training for all muscle groups on both sides of the body to ensure muscle balance. This builds a stronger body for performing daily tasks, and other exercises such as running!

2 Improves Core Strength
Pilates focuses heavily on the core for better posture, balance, strength and stability overall! A strong core will protect your spine and help you move in a more controlled, efficient way.
The focus on the core as the ‘centre’ of your body is what makes Pilates different from yoga. A strong core will support your lower back, lower abdominals and pelvic floor. Pilates will certainly help you build the supportive muscles that keep our body in alignment.
In Pilates we make sure we can connect with the core. Before beginning a Pilates session, exercises\techniques are used to engage the core for stability and good form; you are encouraged to keep your abs contracted throughout a Pilates class, even when working other areas of your body.
A Pilates workout begins at the core and builds strength from there - challenging the hip, glutes, thighs, shoulders and arm muscles. Ultimately, the aim is to help you move freely and feel stable at your centre.
Pilates core stability training enhances motor performance skills while preventing musculoskeletal disorders ( injuries of the muscles, nerves, tendons, joints, cartilage or spinal discs).

3 Alleviates Back Pain
The rehabilitation and core strengthening pursuits of Pilates make it a winner! The small, low-impact movements aim to stabilise muscles of the back and core; this can have a restorative effect on the lower back and improve posture.
Pilates sessions also focus on precise form and careful movement, allowing for a safer workout if you have any back issues. Yoga has a greater risk of exacerbating back problems, whilst Pilates will work to tone your back and core to protect it.
This is important to consider when choosing yoga or Pilates for back issues, the difference between Pilates and yoga is that yoga has a greater emphasis on flexibility. Therefore, you may need the strengthening focus of Pilates before embarking on a yoga practice.
Certain yoga postures such as backbends, twists and cobras can aggravate back pain and push it beyond its limits, especially if the muscles haven’t been worked in a while and are sensitive.

4 Helps With Weight Loss
The focus on a total-body workout makes Pilates different from yoga and you’ll definitely feel the burn. Strengthening your muscles will also increase the fat burning efficiency of the body, which makes it the perfect companion to other forms of exercise for weight loss.
Pilates has more room for progression and performing more difficult strength exercises over time. In particular, a reformer Pilates class and more advanced classes will burn more calories and elevate your heart rate.
The option to use machines and add cardio to Pilates will burn additional calories. Pilates has evolved to be more focused on working out, whereas yoga still holds more spiritual pursuits, as there is less focus on weight loss and calorie burning.
If your fitness goal is to lose weight then try combining Pilates with a healthy diet and some aerobic activities such as swimming, walking, running or cycling. These exercises go well with Pilates or yoga for toning and weight loss.
Any muscle-strengthening activity will help you maintain a healthy weight. Not only is Pilates a great choice alongside cardio and aerobic exercise, its effects on stability, strength and flexibility will boost your fitness and performance, making for a great workout and better results!