Are you trying to decide between booking a yoga or Pilates class into your busy schedule? Have you ever wondered how yoga and Pilates compare, and how they are similar or different? Many people assume Pilates is just like yoga. Both yoga and Pilates are low-impact workouts that focus on using bodyweight resistance.
Origins and Philosophy
It’s good to know where each practice started. Yoga started over 5,000 years ago in India and was created as a part of a larger philosophy and a way of life. Traditional yoga is more than just a workout routine - it’s a lifestyle that embraces a philosophy and a set of tenets built around nourishing your physical, emotional and spiritual growth. Yoga teaches you how to navigate life by creating and honoring boundaries, embracing a no-harm mentality, surrendering to the divine, and aligning your mind, body and spirit. Pilates was developed by Joseph Pilates at the end of World War I. It was primarily used as rehabilitation for wounded soldiers. Pilates brought his method to the United States in 1923 and spent years refining his approach.
Similarities Between Yoga and Pilates
Yoga and Pilates are alike because they both include movements and postures intended to increase your mind-body connection, strength and flexibility. Both yoga and Pilates are exercises that focus on mind-body connection and offer similar health benefits, including improved strength and flexibility. Both are low impact, low intensity and have elements of stretching and breathing in them, as well as falling under the “holistic” category of exercise. Yoga is a practice focused on your mind and how you feel, and the strength and flexibility is a side effect of a well-balanced yoga practice. They Encourage Mindful Movement: Practitioners of both modalities must stay present and focus on precise body parts within each pose, whether that involves grounding, activating, and/or releasing. Moreover, at their core, Pilates and yoga emphasize the importance of breathing. Proper breathwork won’t only allow you to perform and ease into each pose properly with grace, but also help promote the meditative and mental health benefits associated with each modality. Yoga and Pilates both share common techniques. Both practices rely on supporting your own body weight.
Differences Between Yoga and Pilates
Yoga is more about spirituality and breath, whereas Pilates focuses on mindful movement and strength. In yoga, breath work is used to promote relaxation and hold a pose, whereas in Pilates it’s used to provide the muscles with more energy to exercise effectively. Yoga has much more of a spiritual aspect to it, while Pilates is more about an approach to rehab. People come to Pilates often because of an injury or because they want to prevent injury. Pilates is not a spiritual pursuit like yoga is. Yoga uses the body to connect with the mind and inner self, whereas Pilates uses mindfulness to connect to the inner workings of the body.
Pilates is very repetitive and focused on strengthening small stabilizer muscles. So you may feel more strain in your muscles when you do Pilates. It feels a little bit more like a strength type of workout, where yoga tends to be a little bit more fluid. In terms of what you’ll actually be getting up to in class: most Pilates moves (exercises) start from lying down, so as not to put pressure on the joints, whereas yoga poses are more likely to start standing. In yoga, poses are often held for longer periods of time too, some even for several minutes (depending on which type of yoga you’re doing). Yoga is an activity more varied than pilates. In fact, there are many styles of yoga that are more or less suited to weight loss. Pilates, on the other hand, is standardized with a series of precise exercises. Yoga is a sport more soft because it respects the abilities and needs of each person. Conversely, pilates is more intense and requires more effort.
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Strength Training Aspects
When deciding which practice is for you, ask yourself how important increasing strength is to you. Unlike yoga, reformer Pilates includes the use of resistance with weight bearing springs that make it more similar to weight training than yoga is. Pilates and strength training go hand in hand, thanks to the practice’s focus on controlled movements. Pilates is generally the best option if you’re looking for something more strength-based or are prone to injury.
Calorie Burn
The calorie burn from Pilates is ever so slightly higher than that of yoga. Pilates: Expect a 50-minute beginner workout to burn about 175 calories; an advanced, between 255 and 375 calories. Yoga: A 50-minute hatha class will burn about 145 calories; a power yoga class, about 250. Plain and simple, Pilates burns calories. And “more energy usage coupled with caloric deficit will yield weight loss.
Impact on Muscle Strength and Flexibility
Yoga and Pilates both use poses for toning the abdominal muscles. However, Pilates exercises are more intense and results may be achieved much quicker than they might be if practicing yoga. Yoga is all about using your own body weight as you hold your weight in poses for extended periods of time. “This can strengthen your muscles, which helps your body burn calories more efficiently and helps you lean out,” Diamond says. Yoga is probably going to be a little bit better for flexibility.
Stress Reduction
Yoga is probably best known for its calming effects on the mind and body. Research has consistently shown that practicing yoga regularly can help reduce stress by lowering levels of the stress hormone cortisol in the body. Yoga has been shown to lower levels of the stress hormone cortisol even after one session.
Different Forms of Pilates and Yoga
There are many forms of Pilates - mat, reformer, Megaformer. There are many different styles of yoga, including restorative yoga, acro yoga, and chair yoga. Many forms of yoga require substantial flexibility and mobility of the joints, especially the spine, hips, and wrists. Although most poses can be modified, a person with severe limitations or pain may find it challenging to follow along in more advanced classes. The main difference between them is the type of equipment used. Equipment-based workouts use many of the same movements as in a mat class but with added resistance. Mat Pilates is great for many people, but it can be more challenging for those with decreased mobility or poor core strength.
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Making Practices More Challenging
If you’re trying to lose weight with yoga and Pilates, consider different ways to make these practices more challenging. With yoga, as your practice develops, you may want to explore heated power, vinyasa, Ashtanga, or Bikram-style classes to get your heart pumping, and consider adding either ankle or wrist weights, under supervision from your instructor. If you’re looking for yoga to help you lose weight, I highly recommend doing a heated vinyasa, power, Ashtanga or Bikram-style class,” Diamond says, adding that these forms are definitely more physically demanding than hatha, yin, or restorative. “Practicing in a heated room at a quicker pace, like the styles mentioned, will elevate your heart rate more and allow you to break a great sweat. Pilates is great for those who like to incorporate more accessory work for added challenge (like reformers, hand weights, and resistance bands).
Specific Yoga Poses for Weight Loss
There are many yoga poses that can help you in your weight loss quest. Here are some postures you can incorporate into your routine.
- The board (Plank): Plank pose involves keeping the body in a straight line. She works the muscles of the abdominals, back, shoulders, glutes, arms and legs. To do it, get on all fours. Next, straighten your legs while moving your feet back, making sure to align your body from head to toe in a plank shape. Afterwards, engage your abs, thighs and glutes by pushing the floor back with your hands, spreading your fingers apart. Try to move your shoulder blades away from each other by opening your chest. Hold the posture for a few breaths and release by returning to all fours.
- The warrior: There are 3 warrior poses. The first is done standing with your feet one metre apart. Then turn your right foot forward and your left foot slightly inwards. Bend your right foot to 90. Then straighten your left leg and anchor your left heel to the floor. Continue by raising your arms above your head with palms touching and turning your torso to the right. Then breathe as you look up, take a deep breath and hold this posture for a few breaths, then switch sides. Other versions of the warrior The second position is done standing with your legs apart. Next, turn the right foot forward and the left foot should be perpendicular to the left side. Continue by bending your right knee to 90°. Then, straighten your left leg, pushing your heel toward the floor. Raise your arms horizontally, parallel to the ground while turning your torso to the right. Hold this posture for a few breaths. Finally, the last position is performed standing with feet together. Raise your arms above your head so that your palms are touching. Then lean forward, keeping your back straight. Then, place your hands on either side of your feet on the ground. Lift your left foot and extend your leg backwards to form a straight line from your chest to your arms. Stay like this for a few breaths then switch sides.
- Downward facing dog: The downward facing dog posture allows you to strengthen muscles, slim the figure and burn calories. To reproduce it, get on all fours, straighten your legs while moving your feet back so that your body forms a plank. Next, engage your abs, thighs, and glutes while pushing the floor back with your hands, spreading your fingers and shoulder blades apart. Stay in this posture for a few breaths.
- The cobra: Cobra pose works the muscles of the back, shoulders, arms, legs and glutes. It is practiced on all fours with legs outstretched and feet pulled back. Start by engaging your abdominal muscles, thighs and glutes to push the ground away with your hands. Next, lift your chest forward toward the sky, straightening your arms as far as possible. As you inhale, squeeze your hands and lift your chest, mobilizing your back muscles. Then, as you exhale, squeeze your legs and feet, directing your tailbone backwards. Again, on the inhale, squeeze your hands and slide the shoulders down. Come out of the posture by gradually unwinding the spine.
- The chair: To replicate chair pose, stand with your feet together. Inhale as you raise your arms above your head with your palms touching. As you exhale, bend your knees, lowering your buttocks to the back as if you were going to sit down. Now your back and your gaze straight. Hold the posture for a few breaths.
Pilates Exercises for Weight Loss
Pilates is a fitness method, so its exercises help reduce body fat. Here are some exercises that might interest you.
- The roll up: The roll up is a complete and intense exercise that works the deep and superficial muscles of the abdomen as well as the arms, back and legs. How to roll up? Start by lying on your back with your legs straight and your feet bent. Stretch your arms over your head, making sure your shoulder blades are close together and your shoulders are low. Pull in your navel and contract your perineum. Then inhale deeply and raise your arms towards the ceiling and forward. Then exhale, rolling your back from the top to the bottom of your spine. Bring your chin close to your chest and tighten your abdominal muscles. Then gradually lift your shoulders, mid-back and lower back off the floor. Keep your arms and legs still. Once you're seated, try touching your toes with your hands. Normally, you should feel a stretch in your hamstrings. Then inhale and roll your back down to the floor. Repeat the movement 10 times.
- The teaser: The teaser is a great pilates classic, working the deep abdominals, back muscles and stretching the spine. So, he tones the stomach, slims the waist and burns calories. Start by lying on your back with your arms stretched overhead. Inhale and raise your arms toward the ceiling and forward. Then exhale while rolling your back. Then, peel it off vertebra by vertebra. Get into a sitting position with your back rounded, try to touch your toes with your hands. Inhale and roll your back down to the floor. Repeat this exercise 10 times.
- The swan dives: The swan dive is an exercise that works the whole body but particularly the posterior muscular chain. That is to say, the back muscles. Start in a lying position, legs straight and arms bent at your sides, hands under your shoulders. Inhale as you raise your upper body while keeping your legs straight. Lean on your hands and forearms to support the climb. Your back should be rounded and you should feel a stretch in your lower back. Then, exhale and rock your body forward with your arms bent. Afterwards, raise your legs towards the ceiling while keeping your feet flexed. You will feel a contraction in your glutes. Inhale again and return to the starting position. Repeat this exercise 10 times.
- The side kick: The side kick works the superficial and deep muscles of the leg, center and buttocks. Start by lying on a mat with your arms stretched above your head and your hands under your ears. One arm should be bent in front of the chest with the hand on the ground. Inhale and lift your top leg to hip height with one foot flexed. Exhale while making a small kick forward with the top leg, pointing your foot. Inhale again and bring your top leg up to hip height, flexing your foot. Repeat this 10 times then switch sides.
Mental Health Benefits
With both practices focusing on mind and body connection, both yoga and Pilates can help with anxiety and depression by slowing everything down and helping you to be more mindful of self-care and alignment.
Choosing the Right Discipline
The easiest way to decide between Pilates and Yoga is to try both! Try classes of each, making sure to try a couple different yoga practices and mat pilates, chair pilates and reformer pilates! Only you will know which practice suits your needs and abilities. Only you, and perhaps your primary care provider, can decide if Pilates or yoga are right for you. In general, if you were to work Pilates and/or yoga into your weekly routine, you may want to do them up to two to three times each week, between other strength training and cardio exercises.
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