What's the Difference Between Yoga and Pilates?"
As an instructor that teaches both (& loves both), this is one of the most common questions I get asked, so I thought I would write this blog to explain some of the differences.
Yoga and Pilates are both incredible forms of movement that yield countless benefits. While they share a few similarities, there are also some important differences between the two. Practicing either one can change the way your body looks and feels, as well as how you move in your daily life. They also share similar movement patterns and poses which is why they also complement each other so well. Both are rooted in the concept of strengthening and lengthening the smaller stabilizing muscles, as well as working the larger muscles of the body. Yoga usually features a series of poses that flow together, moving dynamically from one pose to the next. Many styles also encourage you to link your movements with your breath, helping draw your attention into your body and away from external distractions. Pilates focuses on moving with control and precision with the aim of strengthening and balancing the whole body, while improving flexibility and range of movement.
Let's briefly examine the benefits these practices can have on your mental and physical health.
YOGA
Helps improve balance, coordination, range of motion and flexibility
Depending on the style practiced, and your level of fitness or strength when you first start, it can help improve your strength and cardiovascular fitness
Encourages mindfulness
Improves self-awareness, self-confidence
Helps create feelings of relaxation and calmness
Improves memory and concentration
Can help manage stress, anxiety disorders (like PTSD) and insomnia
Can ease symptoms of pain
Helps build physical, mental & emotional resilience
PILATES
Focuses on strengthening and balancing your whole body
Can help reduce body aches and pains, particularly low back pain
Increases body awareness or proprioception (awareness of the position and movement of your body)
Improves posture, flexibility, coordination and balance
Helps boost your concentration, memory and learning skills
Can be excellent for postpartum recovery and recovery from injury or illness
Encourages you to have fun with movement
It is the foundation of many movement patterns across other forms of exercise including dancing, cycling, running, swimming etc.
A BIT MORE ABOUT YOGA
Yoga has been around for centuries, and although it originated in India with the Hindu tradition, it is now practiced around the world by people from many different cultures and religions. The early styles of yoga included a number of physical, mental and spiritual practices designed to promote health and harmony in body, mind and spirit. Modern day yoga is usually focused more on the physical practices such as asana (postures) and pranayama (breathing practices), although some traditions still include spiritual development practices as well.
In the early 20th century, Yoga made its appearance in the west, and since that time many different styles have been developed. Some of these styles include Ashtanga, Vinyasa Yoga, Hatha Yoga, Yin Yoga and Restorative Yoga, just to name a few.
I currently offer Yin Yoga on my class schedule. Yin yoga is a slower, meditative style of yoga that was first introduced by Paul Grilley and Sarah Powers in the late 1980s. It consists of mostly seated or reclined poses that are held for extended periods of time (usually around 3-5 minutes in a typical yin class).
The intention of holding the poses for longer is to
a) target the deep connective tissues, bones, joints and ligaments of the body and provide a moderate amount of stress with the aim of maintaining/improving the health of these tissues
b) to encourage mindfulness and self-awarenes
I also teach Hatha Flow classes which are a blend of dynamic flowing sequences and shorter, static holds, and Restorative Yoga, a therapeutic style of yoga focused on creating deep relaxation and healing in body and mind.
All styles of Yoga focus on
breathing,
mindfulness,
and meditation,
as well as bringing health and wellbeing to your physical body through the physical poses (asanas).
One of the main benefits of yoga (and Pilates, for that matter) is that it gets you out of your head and into your body. Sort of like a moving meditation practice.
When you start to focus on linking your movements and your breath, you help enhance the positive effects on your mental health and wellbeing.
In yoga poses, you will mostly be working with your body weight. At times you might also use the support of bolsters, chairs, straps or blocks. When you move into a yoga pose, it’s important to ensure that you are maintaining good alignment and technique, however it’s also a good idea to pay attention to how the pose or movement feels in your body, as what is the right alignment for your body may be different to someone else's. I like to encourage people in my classes to find the balance between effort and ease in a pose, and to use props as needed to help the pose better fit their unique body.
Both Yoga and Pilates greatly improve balance, coordination and stability, which can be of great help in supporting daily movement and reducing the risk of injury. With so many practices moving online in the past few years, Yoga flows can now be done at home by joining a Zoom class or following along with a pre-recorded class, if you don’t have a studio nearby. While they are not quite the same as an in-person class, both options are still a great alternative to get started with your Yoga or Pilates journey.
Not sure how to get ready for zoom class? I wrote about this in last month's blog https://www.staybalancedwithsam.com.au/blog/how-to-be-ready-for-your-first-zoom-class-with-confidence-and-ease
A BIT MORE ABOUT PILATES
The history of Pilates dates back to the early 20th century, when Joseph Pilates began working with people who suffered from stiff joints and weak muscles in his small gym in New York City. He created a series of exercises that strengthened their bodies and improved their flexibility and muscle tone. The exercises emphasized proper breathing, coordination, and concentration to create long, lean muscles. He worked with all types of people but was especially popular with the dance community. This system of exercise was originally known as Contrology, only being renamed Pilates after Joseph's death in 1967.
After his death, his wife Clara and a small group of his dedicated students took over teaching the method and set up their own studios in various locations around America. In the 1970s, Pilates became popular with many Hollywood celebrities, which helped promote it to a wider audience.
The focus of Pilates exercises is on strengthening the core muscles of your body along with increasing the strength and flexibility of your spine. In Pilates exercises, you might use resistance bands, weights, and other specially designed equipment such as the Magic Circle, along with your body weight while performing the exercises. Some studios also use specially designed apparatus such as the Reformer as well. While there is an element of a mind-body connection in Pilates, this is usually a by-product of focusing on performing the movements correctly, while with Yoga, the focus is on that connection as you are doing the postures.
At Stay Balanced with Sam, I offer Mat (floor based) Pilates with a focus on getting your body moving in a way that best suits you. When people first start Pilates, they can feel a bit awkward and uncoordinated, but over time, by paying attention to how you are moving, which parts of the body you need to move to do the exercise, and how it is feeling in your body, the exercises become more familiar.
When this happens, you start to get more comfortable with the style of movement. Once this happens, you can work towards moving with more control, precision and flow. In my classes, I find it’s helpful to give options for people to adjust the effort and intensity to suit their body (and the way it’s feeling on the day). That way everyone gets to feel that sense of achievement of having been able to “keep up with the rest of the class” and work their body in the best way for them.
While a lot of studios and instructors stick to the original Joseph Pilates series of exercises, over the years many variations of these original movements have evolved. Exercises from other movement modalities have also found their way into a lot of modern day Pilates classes which has helped make Pilates accessible for a wider range of people with different body types and abilities. This is the way I teach my classes.
Pilates classes can be done in person or from the comfort of your own home with Zoom classes or pre-recorded classes, just like with Yoga.
If you are just getting started with Yoga and Pilates it can be helpful to attend an in person class so you can get feedback or assistance from an instructor as you learn the poses or exercises. Some instructors also offer 1 on 1 classes for new students by special appointment.
To book an in-person class, click here
Practicing Yoga or Pilates can change the way you feel in and about your body for the better. Both are rooted in the concept of moving the body in a variety of different ways, helping create more balanced efficient movement both on and off the mat.
Hopefully this has given you an idea of how these two movement modalities differ, but if you are still wondering “Should I do Yoga or Pilates or both?” why not book a call with me to discuss in more detail your current situation? We can have a chat about your health and fitness goals, your exercise history and personal preferences and offer some suggestions which would work best for you.
Sam