Yoga vs Pilates: What is the difference?
While both forms of movement have been grouped together for their mindfulness, low impact and restorative principles – the origins, technique and philosophies of Yoga and Pilates are near antipodes.
Joseph Pilates is the eponym of the functional movement method, created in World War I as a form of rehabilitation for German soldiers. While there are numerous benefits to Pilates – injury rehabilitation, postural realignment and muscle activation and stabilisation remain at the core.
While often practised as a form of exercise, Yoga is an ancient holistic discipline, of which movement is one pillar of. Pilates is fundamentally based on functional movement techniques and sequences, with a specific focus on core strength.
The spiritual element of Yoga is not often practised in Pilates, whereas rehabilitation and fitness is more prominent in Pilates.
Both movement forms use a combination of breathwork and movement to achieve a mind-body connection, which brings a sense of restoration, calmness and realignment to our bodies and minds. While quite different, both can have a similar impact on our mood, energy and self-awareness.
How does the focus on breath and mindfulness differ between yoga and Pilates, and what impact does this have on the overall experience and benefits of each practice?
Both Pilates and Yoga integrate breathwork to connect the mind with the body. However, the way in which we breathe is quite different. Pilates follows a breathing technique that teaches you to inhale in preparation for the movement, and exhale to move. In Pilates, we breathe up and into your ribcage and down into your abdominals, rather than in and out. You should feel your rib cage expand and knit together, rather than changing the shape of your abdomen. As you exhale, you should feel your deep core muscles engage and tighten. A stable and active core means your body is ready to move – safely and with control. This type of breathing requires deep concentration – igniting your mind-body connection which has a meditative effect.
In terms of physicality, what are the primary distinctions between yoga and Pilates in terms of movement patterns, muscle engagement, and overall body conditioning?
Yoga focuses on flexibility – a combination of continuous flow and holds which challenges the body through its ‘full range’ of movement. Pilates works the muscles and joints through a ‘functional range’ of movements – the active and stable range in which we perform daily movements.
Both movement forms are low impact, whereas Pilates teaches higher intensity sequences with the use of high repetition, layering techniques, small equipment and apparatus. Yoga works through a series of holds and flows, whereas Pilates programs a sequence of repetitions and layers – working the muscles into short and long contractions to strengthen them in all their functions. Because of this, Pilates has rehabilitation benefits for clients recovering from injuries. It can also provide a safe and highly effective movement method for pregnant mothers and new mothers – realigning the body and reconnecting the abdominal muscles.
Both practices work to strengthen the body. Yoga focuses on improving flexibility whereas Pilates focuses on muscle activation and stabilisation.
What are the differences in terms of equipment and props used in yoga versus Pilates, and how do these variations influence the exercises and techniques employed in each practice?
Both movement forms focus on bodyweight movements, as a low impact form of exercise. Yoga poses use our body weight combined with support props to help you move into position and maintain or challenge a hold. Pilates integrates layering sequences with small equipment and a range of Pilates apparatus to both support and challenge the body. Pilates adds weights, bands and Reformer springs which add resistance to fatigue and strengthen our muscles. Studio Pilates integrates the Reformer, Cadillac, Wundah Chair and Spine Corrector – all which challenge and allow the body to move into certain positions, which otherwise would not be possible. They work to strengthen the muscles and joints without straining them. This allows us to activate and engage all our smaller muscles, rather than our global muscles stepping in.
How do the goals and outcomes of yoga and Pilates differ? Are there specific objectives that one practice may be better suited for compared to the other, such as flexibility, strength, or rehabilitation?
The goals and outcomes of Yoga and Pilates overlap – both movement forms improving our strength, balance and flexibility with a positive impact on our emotional wellbeing and confidence. While Yoga focuses on flexibility and range of motion, Pilates focuses on muscle activation and engagement to improve our performance in our day-to-day activities.
Pilates is a low impact, high intensity form of movement which brings the body back into alignment, strengthens our deep, stabilising muscles to move efficiently, free of pain. The fundamental purpose of PIlates is to improve our performance beyond the mat, impacting all areas of our lives. With all lifestyle factors comes imbalances and weaknesses in our posture, balance and strength. Pilates works to correct these imbalances to restore optimum performance and confidence.
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