But the reality is, yoga and Pilates share many qualities and benefits. In fact, many people see these as complementary practices—and choose to do both yoga and Pilates for optimal mental and physical fitness. Today, there are two main forms of Pilates, reformer and mat. Both are low-impact and focus on building the core while strengthening the whole body. A reformer class uses a machine with spring resistance while most mat classes, as the name suggests, only require a mat to incorporate body-weight resistance. The most common Pilates exercises, like hundreds and teasers, make appearances in both kinds of classes and work the abdominal muscles. These abs-centric moves are often used at the start of class so that students remember to engage their core throughout the session, even when the exercises focus on other body parts. “Nothing is worked in isolation, but with reference to the rest of the body,” Pilates instructor and owner of Northants Pilates Karen Grinter says. “Joseph Pilates called it ‘Contrology.’” Across the different styles of yoga, practitioners move their bodies into different poses and tie deep breathing to that movement. The types of poses and transitions between them can vary among the different practices, but all aim to connect the yogi more deeply to their body and breath. Yoga, however, doesn’t center the practice around any one area of the body; its consistent focus is the breath. Pilates also incorporates breathing but in a different way. “The breathwork in yoga is used for relaxation, while the breathwork in Pilates is used to energize the muscles,” yoga teacher Nathalia Basso says. Yoga sequences often include holding poses for multiple breath cycles, while Pilates keeps students moving (except during cool-down stretching). On both the yoga and Pilates mats, students are cued to sharpen their focus. But one of the biggest distinctions between the two systems is where students direct their attention. “Yoga brings the focus inward for the individual, while Pilates brings the focus outward to the physical body,” Basso says. Mauck explains that Pilates can be “less intimidating than yoga” to some individuals. “For many people with different types of ailments, they don’t love the flow and transition portion of yoga because it’s too challenging for them,” she says. She points out, however, that there are modifications and props available to make yoga accessible to people of varying fitness levels. But even with modifications, people may shy away from yoga because of its deep stretching. “Stretching is very difficult for many people, so they sometimes gravitate toward Pilates because of the machine assistance and strength work,” she explains. Given this calming effect, yoga is probably the better choice for those looking to improve their mental health. But the consensus among teachers is that either can work well. “Any type of movement benefits mental health,” Mauck says. It comes down to personal preferences. “For some individuals, focusing on the physical workout aspect [of Pilates] can be enough of a mental health boost,” Basso says, “but for others who want to dive deeper, the spiritual and meditative aspects of yoga are great.” But Grinter thinks that Pilates could have the edge, particularly in a variety like her HIIT Pilates classes, which raise the heart rate. With that in mind, the impact of yoga versus Pilates on weight loss probably depends more on the style and pace of the class—more rigorous practice equals more calories burned. If you’re ready to get started with Pilates and yoga, there are great resources online to launch you on your journey. mindbodygreen’s guide to a 10-minute Pilates session is a perfect place to begin—and only requires a mat. To get in a yoga groove, start with a beginner’s guide to cover your bases—or check out this guide for a consistent yoga practice. Don’t spend too much time deciding where to start or debating Pilates versus yoga. Your body will thank you for getting on the mat either way!
