Discover the key differences between Pilates and yoga — and why they matter.
At first glance, Pilates exercises and yoga postures look like carbon copies of one another. Consider elephant and downward-facing dog. Or, teaser and boat pose.
But it’s not so simple. Pilates and yoga are more like apples and oranges than fruits of the same tree, says Jennifer DeLuccia, the Pilates manager of Equinox Summit and a yoga teacher. Yes, they’re both mind-body methods, but their histories, intentions, movements, and cues are each unique.
Pilates vs. Yoga: History and Intention
Pilates is a relatively new practice, with roughly 100 years of history. Invented by Joseph Pilates under the name “contrology,” Pilates is a corrective method, using the mat but also the reformer, Cadillac, Wunda Chair, barrel, foot corrector, and Ped-o-Pul, says DeLuccia. The authentic format emphasizes alignment and one-on-one instruction. “It's really, like, looking at one person and seeing what their body needs, teaching them how to control their movements and how to make that mind-body connection,” she explains. “It doesn't happen in one class. It's a commitment.”
A 5,000-year-old tradition, yoga is more than just physical postures (asanas) — it integrates mental and spiritual practices, too. Yoga consists of eight total limbs, such as breath control (pranayama), meditation (dhyana), concentration (dharana), and bliss (samadhi). It’s often practiced in a group setting; “yoga is really about letting go of your ego and attachments,” says DeLuccia.
The movements that appear similar actually diverge upon deeper inspection. In yoga’s boat pose (navasana), your spine is straight, and you’ll hold the posture, building endurance; during Pilates’ teaser, your spine is slightly curved, and you’ll articulate up and down off the mat, building strength.
It’s the same case for downward-facing dog (svanasana) in yoga and elephant in Pilates; the former involves holding a “V” shape, lengthening the spine, while the latter requires a rounded spine and moving the carriage forward and backward, challenging the core.
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Pilates vs. Yoga: Breath
Your breath during these movements is different, too, says DeLuccia. Yoga utilizes a belly breath — also known as diaphragmatic breath — to calm the mind and body, she explains. Pilates emphasizes a lateral breath, in which your ribcage moves in and out like an accordion, to support core engagement.
Pilates vs. Yoga: Mental State
Both yoga and Pilates have meditative qualities. As you listen to cues in your Pilates class — how your body should be positioned, what you should be engaging, how you should be moving with control — it’s nearly impossible to think about anything happening outside of the moment. The presence required can have a therapeutic, meditative effect, says DeLuccia.
“I think it's very different than meditating in yoga, where you're trying to get to the point where there's nothing there. You're just trying to completely clear your mind,” says DeLuccia. You might focus on breath and repeat mantras to encourage that state.
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Pilates vs. Yoga: Which Workout Is Right for You?
Factor in your goals and preferences when deciding which method to prioritize. Pilates will primarily promote alignment and build strength of the core (aka the “powerhouse”); yoga will mainly stretch the body and build endurance.
Still, neither method is “better” than the other, says DeLuccia, and they may complement one another. So why not try both? Sign up for a mat Pilates or yoga class at your Club today.