Pilates vs Yoga – Similarites And Differences

by Bob Hannum, Oct 23, 2013

Yoga and Pilates are very popular forms of exercise. What sets them apart? What are their similarities and differences? Which one is better? This article answers these questions from my unusual perspective of practicing and teaching both for over 35 years.

Though both techniques are known for stretching, the type of stretching in each method is different. Yoga features static stretching which is holding a position for a period of time to stretch a muscle group. Instead of holding a position, Pilates and gymnastics achieve stretch by slow and controlled movement at the limits of the range of motion of a muscle group – stretching while you move – known as dynamic stretching. As for which method of stretching is better, research indicates that dynamic stretch boosts the ability of the muscle to recover and reduces the risk of injury. However, if stretching is all you want, clearly yoga is a better choice because of its primary emphasis on stretching.

The body needs 3 kinds of exercise – stretching, strength training, and cardio. Few fitness techniques give you all 3 of these essential exercises. Pilates is one of them. Only a few athletic forms of yoga give you strength training such as Iyengar school of yoga, and only the very advanced form of this exercise will give you a cardio workout as well. Pilates includes stretching and strength training in every exercise. And at advanced levels of the mat exercise routine Pilates also gives you a cardio workout. Thus Pilates is a complete exercise method whereas yoga is primarily stretching. Both Pilates and yoga connect the body and mind. Few other forms of exercise do this. Concentration and awareness while moving is a hallmark of both methods. Most yoga classes additionally include a spiritual dimension in the form of meditation, chanting, or devotion to a teacher. Pilates does not. Joseph Pilates was born in Germany in 1883.  Though he studied eastern forms of exercise including yoga there is no evidence that he sought to integrate yoga into his method. He first developed his exercises which he referred to as “Contrology” nearly 100 years ago. They remained in obscurity until he introduced them to the New York dance world in the 60’s. Contrast this with yoga which goes back millennia. The earliest evidence of yoga appears as images of yoga poses on Indus seals dating back 4500 years ago. Experts agree that yoga is probably even older than these seals.

Improved balance and posture are major outcomes in both methods. This is achieved by stretching and strengthening the entire body using primarily one’s own body rather than equipment or props – a strong feature of both methods. Both methods have their strict adherents, and both have those seeking to integrate other practices. In fact there is now a Yogalates school of Pilates instruction which outright combines both yoga and Pilates.  Both methods do not require machinery, thus making both convenient. You can do them anywhere and anytime without equipment or a gym. Pilates is better known for a method that utilizes special machines, but the mat exercises which are the original Pilates method use no equipment. Both are known to incorporate modern props such as bands and balls. Breathing techniques are important to both yoga and Pilates. However, yoga far exceeds Pilates in the development of particular breathing mechanics. Bellows breathing and other Pilates breathing styles came from later teachers after Joseph Pilates died. But even these methods of Pilates breathing don’t come close to the complexity

and depth of the pranayama (breathing) yoga techniques which include breathing through different nostrils in different patterns of inhalation, exhalation, and even holding of the breath, all designed to create and move different kinds of energy in the body. Pilates does not approach this complexity but rather and simply emphasizes as much breathing as possible in natural breathing patterns coordinated with each movement. I’ve explored the breathing techniques in both Pilates and yoga and have found both to be exhilarating in their own distinct ways.

Yoga is definitely more effective at integrating a spiritual dimension. Because yoga is primarily stretching I would also say that yoga is more effective for stress relief.  This last statement is entirely based upon my personal experience. Research indicates that any exercise is effective for stress relief.   If you want more of a complete exercise including strength training and cardio as well as stretching, Pilates is the better choice. More athletic styles of yoga such as Iyengar can deliver cardio and strength training as well.  

Both top my list of the most beneficial exercise methods I have ever experienced. My advice is to learn both so that each is a part of your exercise ‘toolbag.’ This is better than one OR the other because research shows that our biggest obstacle to maintaining a routine of regular exercise is boredom! We need a variety of exercises that we like to do so that when one becomes boring – as any will – we can pick up another without breaking the habit of daily exercise.