All You Need to Know About Pilates vs. Yoga

Pilates and yoga are two popular forms of low-impact exercise with loads of benefits. Each practice combines mental focus with a series of physical movements. 

Both can help improve your balance and strength. Some people use them as alternative tools for pain management and rehabilitation. And both are easily adaptable for all fitness levels and physical abilities. So, just about anyone can find a Pilates or yoga practice that works for them. 

But, even with so much in common, there are distinctions. Differences in pace and purpose set these two routines apart. However, when it comes to Pilates versus yoga, you might not have to choose between them. The complementary practices can help you strengthen your core, increase flexibility, and practice mindfulness. 

What is the difference between yoga and Pilates?

There are key differences between Pilates and yoga, including their origins and goals. Pilates is a relatively new system developed in the 20th century. Yoga is an ancient Indian practice. 

Their origins may explain why the two practices have different aims. More than an exercise program, yoga is a holistic practice. It is intended to create harmony between the mind, body, and spirit (or inner self) on and off the mat. 

Pilates is designed to condition and strengthen the body through fluid exercises. It can promote mindfulness and the mind-body connection. But it is not a spiritual practice. 

The two methods also have different paces. Many yoga classes allow time to focus on the movements and breathing. This helps you hold and refine poses. Pilates teachers usually encourage you to move continuously through exercises with careful control. Vigorous yoga styles like Vinyasa or Ashtanga also feature faster movements. 

Pilates

Pilates uses repetitive, low-impact exercises to strengthen the core or "powerhouse." Joseph Pilates developed the program about a century ago. The German trainer had several illnesses, and exercise improved his health. 

There are two types of Pilates: mat and reformer. With mat Pilates, you perform exercises on a mat, using your body weight for resistance. Some mat-based classes include equipment like bands and weighted balls. 

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Reformer Pilates uses a machine (a reformer) to create resistance. A reformer has a flat, sliding platform inside a bed-like frame. You can do seated and standing exercises on the machine and adjust the intensity. You can also modify exercises. So reformer Pilates is a popular option for people recovering from an injury.  

Pilates classes often focus on small movements to increase core and total-body strength. They might also include controlled breathing to help you concentrate on each movement. 

Yoga

Yoga involves breathwork, low-intensity movement, and meditation. The ancient spiritual practice began in India thousands of years ago. Today, people practice yoga for several reasons, including mental and physical wellness.

In yoga, different asanas (poses) have distinct benefits. For instance, inversion poses, like a head or shoulder stand, can improve circulation. Your yoga instructor may combine these moves with breathing and meditation during class. 

There are many types of yoga, like the fast-paced Vinyasa and slower-paced Hatha styles. And, with so many options, you can practice yoga regardless of your age or fitness level.

Benefits of Pilates vs. yoga

Pilates and yoga use different approaches to promote health and well-being. They offer many of the same health benefits, such as better balance and mood. Evidence suggests that Pilates and yoga can even improve your sex life. But each method is well known for its distinct advantages. 

Some of the top benefits of Pilates include: 

• Core strength: Pilates is known to help strengthen core muscles, such as the abdominals, glutes, and hip flexors. 

• Better posture: Practicing Pilates can help improve your upper back posture. Better posture in the upper spine may reduce neck and shoulder pain. 

• More mobility: A stronger core and more body awareness could lead to better mobility in older adults. And better mobility can reduce the risk of falls in healthy older adults.

• Injury rehabilitation: Pilates emphasizes body awareness and includes exercise modifications. The method may support recovery from injuries like a torn ACL or help manage conditions like chronic low back pain.

Stand-out benefits of yoga include: 

• More flexibility: Yoga is known for poses that challenge you to stretch your muscles in new ways. You lengthen targeted muscles with unique poses that help increase flexibility. 

• Less stress: Many people practice yoga for stress relief. The combination of movement, meditation, and controlled breathing may lower stress. 

• Improved mental health: Yoga has been shown to improve mental health in other ways. For example, it may reduce symptoms of depression. When combined with cognitive behavioral therapy, it may also improve anxiety symptoms.

• Better sleep: Various yoga styles can encourage restful sleep. Relaxing poses are designed to calm your body and mind. Regular practice has been shown to enhance sleep quality in older adults and people with insomnia. 

Pilates vs. yoga: Which workout is right for you?

Pilates and yoga have many similarities. They both include low-impact movements, breathing techniques, and various health benefits. And trained teachers can help you adapt either practice for different fitness levels. 

The decision to practice one or the other depends on your health status and goals. For example, you might choose Pilates if you want to build core strength or correct your posture. But yoga might be best if you want to improve your flexibility and practice mindfulness.

You can also add both methods to your routine to complement one another. For example, Pilates builds strength and body awareness that allows you to improve your yoga practice safely and avoid injury. And yoga provides the spiritual reflection that Pilates does not.

It's a good idea to consult a healthcare provider before starting either program. This step is a must if you have health conditions or injuries that affect your mobility. With your provider's approval, you can try either practice or add both to your fitness routine. 

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Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

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