Perhaps you’re looking for something more mindful than your usual HIIT class, or maybe you’re looking for an exercise that can help you manage your chronic pain. If you’ve been eyeing yoga and Pilates, you’re not alone. Many are drawn to these practices, but the question is which one fits you best? Find out what is the difference between yoga & Pilates, as well as guidelines to help you choose the right practice for you.

What Is Yoga?

Yoga is an ancient practice that originated in India. It means to join or unite, symbolizing the union of body and mind. This fitness practice involves poses — or asanas — that you can do to promote relaxation. There are more than 10 types of yoga, including:

• Ashtanga: This is one of the most ancient types of yoga, which takes place in a studio called “shala.”
• Hatha: Yoga classes focus on hatha, which combines posture, meditation and breathwork.
• Hot: As its name suggests, hot yoga happens in a hot room where you can sweat out.
• Power: This style merges hatha and vinyasa techniques, making them more challenging.
• Kundalini: This focuses more on chanting and breathing.
• Acroyoga: Acroyoga combines acrobatics and yoga.
• Vinyasa: This type of yoga connects body movements and breathing. Classes can be challenging but gentle, as it’ll keep you moving.
• Bikram: This practice occurs in a room with 105 degrees Fahrenheit and 40% humidity, mimicking the climate conditions in the place where this form of yoga originated.
• Restorative: People who want to experience deep healing will benefit from restorative yoga and its slow and gentle poses.
• Yin: Yin yoga involves deep stretches to help release muscle tension.

What Is Pilates?

According to Dr. Melissa Leber, MD via Vogue, Pilates is a low-impact exercise that focuses on core strength by doing various movements. It can be done on a mat or a reformer machine. It’s introduced by Joseph Pilates, a circus performer and boxer — two jobs that require strong core strength. 

If you’re on TikTok, you may also associate it with last year’s hottest fitness trend. While you can do it at home — or even against a wall (check out wall pilates) — it’s essential to ensure proper execution of exercises to prevent injury and assure better results.

What Is the Difference Between Yoga & Pilates?

The key difference between these fitness activities is the movements involved. Yoga has a slower pace and requires holding certain poses for a given time. Some forms of yoga also involve breathing exercises and chanting affirmations as a way to quiet the mind.

Here are other differentiating factors:

Benefits

Yoga’s main benefits are flexibility and mind-body connection. Almost all types of yoga require you to do specific poses that will help release muscle tension and improve your range of motion. It’s a full-body, balanced fitness activity with plenty of standing poses. On the other hand, Pilates focuses more on exercises that build your core’s strength and stability.

Equipment

Yoga is typically practiced without props. The most basic gear is a yoga mat — everything else is merely supplements. Pilates is done on a mat or reformer. You choose the latter if you’re recovering from an injury or want a more guided exercise.

What Do Yoga and Pilates Have in Common?

Both exercises promote focus and being present in your body. Yoga and Pilates encourage you to listen to your breath and follow the proper forms and movements to ensure the best results. These breathing techniques offer meditative and stress-relieving benefits.

Who Should Do Yoga vs. Pilates?

Both exercises provide numerous physical and mental health benefits. Here’s a guide to people who might benefit more from these fitness practices:

Yoga: Stress Relief

The breathing exercises, asanas, meditation and relaxation techniques of yoga will help promote emotional balance and better mental clarity. Many yoga teachers also promote yoga at night for better sleep.

Pilates: Core Strength

If you want to strengthen your pelvic floor, abdominal muscles and back, join a Pilates class or do it at home.

Yoga: Improved Flexibility

If you want a greater range of motion, you’ll benefit more from yoga. This is ideal for people who live a sedentary lifestyle and want low-impact exercise to kickstart their fitness journey or for those with tight muscles.

Pilates: Better Athletic Performance

If you’re an athlete who relies on your core strength, then Pilates is better for you. It involves controlled movements and body awareness that can help boost your athletic performance.

Yoga: Recovery from Chronic Pain or Injury

Gentle forms of yoga can be therapeutic for people with chronic pain conditions or those recovering from injuries. The breathing techniques and poses can help with better pain management.

Pilates: Better Posture

Aside from better core strength, Pilates puts emphasis on posture and alignment, making it ideal if you spend long hours sitting on your desk. 

3 Tips for Choosing the Best Exercise for You

Still can’t decide what to choose despite knowing the key difference between yoga & pilates?

1. Identify Your Fitness Goals

Think about what you want to achieve from doing an exercise. If improving flexibility is a priority, yoga may be more beneficial. However, Pilates is likely a better option if you want to boost your core strength.

2. Assess Your Physical Ability

If you have physical limitations, such as a knee injury or chronic back pain, it’s best to consult a health care professional who can provide an expert opinion about which exercise to choose. They can also provide recommendations into other practices you might need to target any physical limitations.

3. Try Both Practices

The best way to find out which exercise is best for you is to try both. Watch free yoga and Pilates videos on YouTube and try out beginner-friendly routines. You can also attend beginner classes for both exercises to gauge which practice aligns better with your fitness goals.

Ready to Elevate Your Fitness Journey?

Now that you know what is the difference between yoga & Pilates, you can assess which practice resonates more with you. Remember that there’s no right or wrong choice — the best option is the one that you and your body will enjoy.