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weighing the benefits of pilates vs. yoga

Dr. Feelgood

Throughout the 7 years that I have been practicing and teaching Pilates, the most common question I receive is “what is the difference between Yoga and Pilates?” Although there are many differences between the two disciplines, you may be surprised to learn that they are similar and complementary to each other as well.

The Similarities of pilates and yoga

They are both body/mind disciplines, using the breath to focus your mental concentration and to enhance the execution of the movements.

Both help to create long, lean muscle tone, and build strength without adding bulk. They also help to build flexibility and endurance and improve your body's alignment.

Many of the exercise movements in Pilates and "poses" as they are called in Yoga look alike.

The differences of pilates and yoga

Origin: The origin of yoga reaches all the way back to the Hindu religion, before Christ was even born. Pilates is much younger, created in the mid-20th century by an athlete named Joseph Pilates.

Approach: Pilates takes on a MIND and BODY approach to exercise with a focus on mental concentration, breathing and movement. It mainly works on the core muscles in your trunk (called the powerhouse), and building strength there above all. It emphasizes toning over flexibility although it enhances both. Yoga involves MIND, BODY and SPIRIT. Its approach is holistic, emphasizing balance in all areas - equally strengthening all muscle groups, creating mental and physical balance, encouraging moderation in everything. Yoga, for the most part, involves static poses, which are held while exploring your breathing, physical feelings and emotions. It emphasizes flexibility over building strength, although it enhances both.

Class: Yoga includes many styles and all these styles are usually performed in a group setting on a yoga mat with the help of instructions offered by a yoga teacher. Many yoga classes are flexible in routine. Postures, sequences and variations can be combined into tens of thousands of routines to create a class. So it will be up to the style of yoga you practice and the teacher guiding you to decide what’s on the agenda. Many yoga classes use a chant or meditation to bring in the focus and dedication at the beginning, and to seal in and appreciate the benefits of the practice at the end. Pilate’s classes are a little more structured. Because of this, you will more likely know what to expect when you walk into the door of a pilates class than in a yoga class. Pilates not only has a full complement of matwork, but it incorporates work on the Pilates machines.

Workout: Pilates classes offer a total body workout with an emphasis on strengthening the abdominals, improving posture, stabilizing and lengthening the spine, improving balance and overall strength. Some classes and one-on-one sessions use machines to gain strength, while others keep you on the mat and use your body’s resistance to build results. In a yoga class, you will work out every muscle in your body equally. The body's own weight is used for resistance and a great deal of focus is accorded to the flow from one posture into the other. Each posture is accompanied by a counter-posture to assure you create balance in your body. While core-strength is definitely an important element in yoga, it is more of a piece of yoga, rather than the entire focus.

Breathing: Yoga employs breathing on a deeper level by emphasizing abdominal or “belly” breathing. Yoga teaches you to breathe in and out through the nose, which helps to calm the nervous system down. Pilates teaches you to breathe in through the nose and out through the mouth. The Pilates breathing is called diaphragmatic - inhaling prepares you for active movement and exhaling emphasizes strong abdominal contractions thus building more support in your core muscles.

Benefits: Pilates refreshes your mind and body through a non-strenuous workout. Pilates is the best way to build strength without attaining those bulky muscles. It helps in strengthening and lengthening muscles while enhancing muscle elasticity and joint mobility. It will also help you develop a flat abdomen and a strong back enabling you to maintain correct posture and pelvic alignment. Yoga is an exercise pattern that focuses on physical as well as mental well-being. It works towards enhancing flexibility, lubrication of the joints, tendons and ligaments. You will be surprised to know that yoga is the only medium through which you can offer a massage to all the internal glands and organs of your body. This physical fitness system works towards a complete detoxification of the body and toning of the muscles. Yoga is the best way to keep your body away from diseases.

doing what's best for you

In the end, the choice is yours on what to practice. One is not better than the other. It depends primarily on your fitness goals and personality. Generally speaking, yoga is more about how it makes you feel while Pilates is about how you look. If you want an exercise that improves flexibility while toning your muscles - especially those abs - then Pilates is probably your better choice. If you want to concentrate a bit more on flexibility and a little less on toning and you are also searching for something that helps reduce stress and give you an opportunity for some quiet time, then you should try Yoga. If time permits, then why not practice both and get the best of both worlds. Have a great summer!

Dr. Feelgood
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