Yoga vs. Pilates: How to Choose the Best Workout

If the choice was just a standard one, then we wouldn’t be debating this right now. But it isn’t as simple as: Yoga. Pilates. 

There’s Hatha yoga, Vinyasa yoga, restorative yoga, hot yoga, goat yoga?! There are so many different types of yoga that my head is spinning at the options. And don’t get me started on pilates. It’s the same in that sense of options, options, options. Mat pilates, reformer, STOTT pilates, clinical pilates, and even more. 

Long story short - there really is something for everybody. While they may look similar from a distance, Yoga and Pilates are built on two entirely different philosophies of movement. Yoga is a 5,000-year-old practice designed to unite the mind, body, and spirit through static and fluid postures. Pilates, developed in the early 20th century, is a system of controlled exercises designed to enhance 'core' stability and spinal alignment. Choosing between them isn't about fitness levels — it's about whether you want to prioritize nervous system regulation (Yoga) or structural integrity (Pilates).

What are the Differences Between Yoga and Pilates?

While often grouped together due to their focus on the mind-body connection, they are distinct practices with unique approaches and goals. Below, we get into four key differences between yoga and pilates, including focus, movement, physical benefits, and mental benefits. I think after this, we will be able to settle the debate on which is the “better” workout.

1. Focus and Philosophy

Yoga is rooted in ancient Indian philosophy, yoga is a holistic practice that combines physical postures (asana), breathing exercises (pranayama), meditation, and ethical principles (yamas and niyamas). It aims to unite the body, mind, and spirit.

The primary difference between Yoga and Pilates lies in the breath and movement. Yoga uses breath as a tool for relaxation and spiritual connection, often holding poses to increase flexibility and mental clarity. Pilates uses breath as a power source, focusing on small, precise movements to strengthen the 'Powerhouse' (core). For mental health and total-body stretching, choose Yoga. For injury rehabilitation, posture correction, and targeted core strength, choose Pilates.

While pilates was developed by Joseph Pilates in the early 20th century, it is a physical fitness system that emphasizes core strength, flexibility, and posture. It focuses on controlled movements and precise execution.

2. Movement Style

Yoga is characterized by flowing sequences of postures that link breath with movement. Yoga poses vary widely in difficulty, from gentle restorative poses to challenging inversions.

On the other hand, pilates involves controlled, repetitive movements that target specific muscle groups. Pilates exercises often utilize equipment like reformers, Cadillac, and chairs

to add resistance and challenge.

3. Physical Benefits

Yes, there are big differences when we look at the physical benefits of yoga versus pilates. 

Yoga helps to improve flexibility, balance, strength, and endurance. It also promotes relaxation and stress reduction. Not that this is surprising, yoga is known for improving strength, balance, and flexibility.

Then there's yoga and the nervous system. Beyond stretching, Yoga is a masterclass in vagus nerve stimulation. By focusing on long, slow exhales, Yoga signals the brain to move from 'Fight or Flight' to 'Rest and Digest,' making it a primary tool for managing 21st-century chronic stress."

Pilates, however, builds core strength, improves posture, and enhances body awareness. It is particularly beneficial for rehabilitation and injury prevention. Let's say it like this: Pilates doesn't just work your 'abs.' It targets the Transverse Abdominis — your body’s internal corset. By strengthening the deep stabilizing muscles of the spine, Pilates acts as a preventative shield against the 'desk-hunch' and chronic lower back pain.

If you're wondering which is better for weight loss, well, both are low-impact, Power Yoga or Reformer Pilates burn more calories than traditional styles. However, both should be viewed as tools for body recomposition (toning and muscle definition) rather than pure caloric burning.

4. Mental Benefits

Finally, for this yoga vs. pilates debate, we look at the mental benefits and how they differ.

Yoga cultivates mindfulness, reduces stress, and promotes mental clarity. It can deepen your connection to yourself and the world around you.

Pilates will help enhance focus, concentration, and body awareness. It can improve self-esteem and body image.

If you're wondering if you can do both Yoga and Pilates in the same week? Absolutely. In fact, they are the perfect pair. Yoga provides the flexibility and mental space needed for recovery, while Pilates provides the strength to hold Yoga poses with better form and safety.

Yoga vs. Pilates: Finding Your Perfect Practice

The best practice for you depends on your individual goals and preferences. Beyond just if a morning versus evening workout is best for you. If you are looking for spiritual growth and mindfulness, then yoga is for you. Pilates is better if you’re looking for core strength, posture improvement, and rehabilitation.

Both yoga and pilates offer modifications for all levels, from beginners to advanced practitioners. Plus, both yoga and pilates don’t require a lot of equipment so it can be low cost on that factor.

If you enjoy a flowing, meditative practice, yoga might be your preference. If you prefer a more structured, challenging workout, pilates could be a better fit. There are benefits to working out sore either way.

It's important to note that many people find benefits in combining yoga and pilates into their fitness routine. Both practices can complement each other and help you achieve a well-rounded approach to wellness. So maybe it's not about Yoga vs. Pilates but rather how you can balance the two.

Ultimately, the best way to determine which practice is right for you is to try both. Many studios offer introductory classes for both yoga and pilates, allowing you to experience the differences firsthand. Remember, the most important thing is to choose a practice that you enjoy and that brings you joy and fulfillment.

Editor's Note: This post has been updated for accuracy and current best practices.