Hello! Welcome to the Quiroesencia blog. Differences between yoga and Pilates: discover which practice is best for you. These two widely practiced disciplines have aspects in common, although of course, they also differ in other ways. Here, I want to present the differences between both practices so my potential students understand the benefits of each.
A quite different introduction to each discipline
The way I was introduced to yoga and Pilates might have had an impact on my choice to study yoga in depth. I was first introduced to yoga when I was 17 at a gym, alongside my mother. I felt very grown up the day she took me to the gym with her and I tried the yoga class she attended weekly with her teacher, Inara.
I remember images of trees, forests, birdsong (which I may have had playing as background noise or as part of the music). There was a dim light, and at the end of the class, in Savasana (final relaxation) and in a very short meditation afterwards, I felt a calmness that I had never known when I was 17 years old.
I tried Pilates, however, at a fairly basic gym I attended when I was 24. In the Pilates class we did a lot of yoga-like postures, but without the visualization, focusing on breathing and activating the abdominal muscles.
I remember it was a good physical challenge, but I was bored to death. I kept looking at my watch and the electronic music the teacher played was so low that it was more of a distraction than a good accompaniment – it didn’t encourage or entertain me. The teacher didn’t put much “juice” into the class, she was probably underpaid and although there are excellent teachers in some gyms, this was not an example of that.
Clearly, you need a good introduction to any discipline or activity to understand it properly, and it is many years later, now at 41 years old, that I really understand the benefits of Pilates. I am still a fan of yoga for its spirituality, but now we will explain the differences and what yoga and Pilates have in common.
Some scientific studies on the benefits
It is interesting to see that both yoga and Pilates have been widely studied for their benefits to the body and nervous system.
For example, this 2015 study from the National Institutes of Health in the United States showed that yoga practitioners over time increased the amount of “gray matter” in their brains and also the volume of other parts of the brain.
Pilates has also been seen in scientific research, but most studies show its effect on physiology and less on well-being, mental balance, etc.
A 2020 study, which is the result of a collaboration between researchers at the University of Jaén and the University of Cádiz, explains how the practice of pilates benefits older people in their cognition and functional skills (verbal skills and executive brain functioning, and flexibility and strength in the legs and trunk).
What our students who combine the two practices say
I see that among my students at our yoga and massage center, Quiroesencia, there are some who also practice Pilates and are delighted with how the two practices complement each other.
There are others who come to the room and find that they are not interested or ready to enter into a spiritual practice, which I can respect and understand.
However, there are others who stick to a more physical and less spiritual practice, and when they come to the room without knowing that a more meditative, self-knowledge, mindfulness and self-compassionate practice existed, they stay with me for years.
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Which one to choose?
There are many people today who are looking for physical activities that improve their health and well-being at the same time, and this can be understood with the fast-paced life we live more and more every day.
Yoga and Pilates emerge as the first two options for many people as they offer strengthening, stretching, and being very aware of the body from one moment to the next.
Often, you are faced with the question: Which one to choose? It is essential to understand the differences between yoga and pilates, as well as their unique benefits in order to make an informed decision about which one may be more suitable for you.
Also, consider combining yoga and Pilates classes with other forms of exercise, such as strength training, cardio, or outdoor activities, for a holistic approach to physical well-being and to reap all the benefits of lowering stress.
What are the differences between Yoga and Pilates?.
Although Yoga and Pilates share some basic principles, such as a focus on breathing and the mind-body connection, there are also significant differences between the two practices.
Knowing these differences can help you determine which modality is best suited to your specific needs and goals.
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Philosophy and spirituality
Deeply rooted in a rich spiritual tradition, Yoga seeks the union of body, mind and spiritThrough the practice of asanas, pranayama and meditation, yoga aims to achieve a state of harmony and balance in all aspects of life.
Although Joseph Pilates incorporated some principles of Eastern philosophy into his method, such as the importance of breathing and concentration, Pilates focuses primarily on physical strengthening and rehabilitation. Spirituality is not a central component of Pilates practice.
Compare the mindfulness yoga approach with other disciplines.
Focus of the exercise
The practice of yoga focuses on fluid movement through a series of postures designed to strengthen, stretch and balance the body. Postures are held for varying lengths of time, and attention is directed toward body alignment and conscious breathing.
The exercises of Pilates are designed to strengthen muscles core muscles, including the abdominal, lower back and gluteal muscles. Movements tend to be more controlled and precise, with an emphasis on spinal alignment and stabilization.
Equipment used
Traditionally, Yoga is practiced without the need for equipment, using only body weight and a mat. However, in some more modern forms of yoga, such as aerial yoga or yoga with props, additional devices may be used to facilitate certain postures.
Although Pilates exercises can be performed on a mat, many Pilates classes use specific equipment designed by Joseph Pilates, such as the reformer, the Cadillac and the barrel.
These equipment provide additional resistance and support to improve the effectiveness of the exercises.
How to get started in meditation at any level.
Breathing
Breathing plays a fundamental role in yoga practice, with an emphasis on deep, conscious breathing that accompanies each movement. Yogis often coordinate breathing with movement, using inhalation and exhalation to facilitate transitions between postures.
There are many different breathing techniques in yoga, with much variation between them depending on what the yogi or yogini wants to achieve – raising energy in the body, relaxing the mind, etc.
In our yoga classes, in addition to other breathing techniques, we always work with Ujjayi Pranayama, which is a way to focus the mind and strengthen the will to maintain the postures.
While breathing is important in Pilates, the approach is slightly different. In Pilates, a side breathing, where you inhale through the nose and exhale through the mouth, keeping the abdomen contracted to maintain core stability during movements.
Flexibility vs. Strength
While yoga can help build muscle strength, Their main focus is usually on flexibility and stretching.. Yoga postures are designed to increase range of motion in the joints and improve muscle elasticity.
Pilates focuses on the developing core strength and stability, with a particular emphasis on the abdominal and lumbar muscles.
While flexibility is also an important component in Pilates, the main goal is to strengthen the deep muscles of the body to improve posture and prevent injury.
Variety of styles
There are numerous styles and approaches yoga, ranging from gentle and restorative, such as Yin Yoga and Restorative Yoga, to vigorous and dynamic, such as Ashtanga and Vinyasa yoga.
There are also more esoteric styles such as Kriya Yoga and Kundalini Yoga, or more modern styles such as Power Yoga, which goes beyond the traditional and spiritual line.
Each style offers unique benefits and can be tailored to individual needs and preferences.
While there are variations in the practice of Pilates, such as classical Pilates and contemporary Pilates, the basic method remains quite consistent in its approach in core strength and stabilization.
The differences between Pilates styles are often more subtle compared to yoga.
This is how both disciplines complement each other
When exploring the differences between yoga and pilates, it is also important to recognize that these two practices can complement each other to provide a wider range of benefits for health.
Integrating both yoga and pilates into an exercise routine can provide a unique combination of strength, flexibility, balance and mental well-being.
Some additional benefits include:
- Comprehensive strengthening: While Pilates focuses on strengthening core muscles and stabilizing the spine, yoga can target different muscle groups and promote more balanced muscle development throughout the body.
- Improved Flexibility: Yoga is known for its ability to improve flexibility in very profound ways and even work on a somatic level with stored emotions. Yoga also improves range of motion in the joints, while Pilates can help develop functional flexibility that improves movement efficiency and reduces the risk of injury.
- Postural correction: Both yoga and pilates can help improve posture by strengthening core muscles and promoting proper body alignment. In yoga, posture is worked on in movement as you flow from one pose to the next, while in pilates, posture is worked on in movement within each pose, meaning within a very specific and limited range of motion. So combining the two practices can address different aspects of posture, from core stability to spinal alignment.
- Stress reduction: Both practices have a focus on conscious breathing and relaxation, which can help reduce stress, anxiety, and muscle tension.
Yoga also brings a spiritual and ritualistic touch, which can add to the experience of relaxation and connection that a practitioner feels.
The effort required to practice pilates (and yoga in its more dynamic forms) causes the production of chemicals in the body that induce relaxation and stress reduction, in addition to releasing stress from the muscles themselves.
Integrating yoga and pilates into an exercise routine can provide an effective outlet for stress and promote relaxation to improve emotional well-being.
The practice of yoga focuses on body awareness and developing concentration when breathing while doing the postures, due to the need to focus on doing balancing postures, and by practicing with a purpose beyond improving the aesthetics of the body.
Mindfulness practice also helps in developing awareness, which carries over into everyday life. Incorporating elements of yoga into the Pilates practice can also enhance the mind-body connection and body awareness.
Considerations when choosing
When considering which of these practices might be most appropriate, it is important to consider factors such as current physical condition, personal preferences, and exercise goals.
Here are some key considerations:
- Injuries and medical conditions: Those with specific injuries or medical conditions may benefit from one practice over the other. For example, pilates may be more suitable for rehabilitating muscle injuries, while yoga may be beneficial for those looking to carry a lot of tension in the body and need to reduce stress, or if they play sports and need to improve their flexibility.
- Personal preferences: Some people may be more drawn to the spiritual aspect of yoga, while others may prefer the more physical and disciplined approach of Pilates.
- Exercise Goals: Those looking to strengthen the core and improve postural stability may find Pilates more suitable, while those wishing to improve flexibility, balance, and reduce stress may prefer yoga.
Incorporating yoga and pilates into your exercise routine
We'd like to emphasize that while there are differences between yoga and Pilates, combining both disciplines provides significant benefits, as both practices can complement each other and form part of a balanced exercise routine. Learn all the differences between yoga and Pilates to find the best option for you and your tastes.
Many people choose to alternate between yoga and Pilates classes to gain a variety of physical and mental health benefits, even changing depending on the season or the stresses and needs of their life.
We know that life is cyclical, just like the seasons, and at Quiroesencia, our wellness center, we always focus on the needs of the individual that day and in that season of their life.
When exploring these practices, it is important to try different styles and classes to find what best suits individual needs and preferences.
Whether you choose yoga, pilates or both, the most important thing is to find a practice that inspires you, challenges you and helps you achieve your physical and mental wellness goals.
If you would like to know more about our group and individual classes, as well as massage and osteopathy sessions, please contact us.
Sources:
- Neuroprotective effects of yoga practice: age-, experience-, and frequency-dependent plasticity
- Chantal Villemure, Marta Čeko, Valerie A. Cotton, and M. Catherine Bushnell.
- Grady, JS, Her, M., Moreno, G., Perez, C., & Yelinek, J. (2019). Emotions in storybooks: A comparison of storybooks that represent ethnic and racial groups in the United States. Psychology of Popular Media Culture, 8(3), 207–217.
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