Pilates vs yoga: how they differ and which to choose

Pilates focuses on control of movement, precision and work of the deep muscles, that is the centre of the body. Exercises are exact, slow and based on breathing, and the instructor pays attention to the position of the body in every detail. Yoga combines poses, breathing and attention, and in many styles also meditation and philosophy. For many people yoga is more a path to calm and stretching, while Pilates is a way to conscious strength and stability.

This is a simplification, because both directions have many styles and the boundaries blur. A good yoga school teaches precision, and good Pilates relaxes. Still, the difference in emphasis is clear.

Pilates was created at the start of the 20th century. It was developed by Joseph Pilates, who built a system of exercises based on control, concentration, breathing, precision and flow of movement. Over time the method has developed and today it draws on knowledge of biomechanics.

Yoga has a much longer history and comes from the Indian tradition. It includes different schools that stress poses, breathing, meditation or philosophy. That is why "yoga" can mean either a dynamic class or a calm practice focused on breathing.

You can read more about the history and principles of the method in the article What is Pilates?.

• Goal. Pilates: control of movement, stability, conscious strength and posture. Yoga: flexibility, balance, calm and attention, and in many schools also spiritual development.
• Way of exercising. Pilates: short, exact exercises with an emphasis on breathing and alignment, often using equipment. Yoga: sequences of poses held or flowing from one to another.
• Equipment. Mat Pilates needs little, and in our studio we train on a BASI Systems reformer with springs that can make an exercise easier or harder. Yoga usually takes place on a mat, with extras such as blocks or straps.
• Pace. Pilates is usually calm and controlled. Yoga can be calm or dynamic, depending on the style.
• Deep muscles. Pilates consciously engages the muscles of the centre of the body in most exercises. In yoga many poses strengthen them too, but not in the same systematic sense.
• Meditation and philosophy. In Pilates this is a side thread (attention, breathing). In many styles of yoga it is an important part of the practice.

Pilates can be a good choice if:

• you work sitting down and want to improve posture and strengthen the back and the centre of the body,
• you like exactness and want the instructor to correct your alignment,
• you are looking for movement where pace and resistance can be matched precisely, also with complaints (after consulting a doctor),
• you want to start with a calm introduction, without a need to be flexible.

Yoga can suit you if:

• you care about calm, meditation and stretching,
• you like sequences of poses and a flowing, rhythmic movement,
• you are interested in the philosophical side of the practice.

You do not have to choose one path. Many people combine both forms: Pilates gives stability and control, and yoga flexibility and calm.

• "Pilates is only for fit people." No. Exercises are matched to your abilities, and the spring resistance lets you start gently.
• "Yoga is only stretching." That is a simplification. In many styles yoga also needs strength and balance, and breathing and attention matter.
• "Pilates is only work on the abdomen." The centre of the body matters, but exercises cover the whole body: legs, back, arms and breathing.
• "You have to choose one." You do not. The two forms complement each other, and the choice depends on what you need now.

The simplest way is to try and listen to your body. After your first classes ask yourself: do I feel calmer, is it easier for me to breathe, do I like the exactness and the instructor's corrections, or do I prefer a flowing rhythm and calm. There is no wrong answer. If you like precise, controlled exercise with the instructor's attention, start with Pilates. If you are closer to meditation and flowing sequences, look at yoga, or combine both forms in your week.

In both cases you do not need fitness or experience to start. On the reformer in Pilates this is especially easy, because the springs can support the movement and the instructor chooses the resistance for you. In a group of up to 4 they see every movement and correct your alignment. We run beginners classes at a calm pace, and you can read more about first classes in the article First Pilates class: what to bring and what to expect. See also the page Pilates for beginners in Warsaw.

Not entirely, because each of these practices stresses something different. Pilates gives exact work on stability and control, while yoga more often gives greater freedom in stretching and calm. If you have time for one form, choose the one that better matches your current goals and how you feel. If you can do both, it is good to leave a rest day between harder classes and to pay attention to the signals of your body. If in doubt, talk to an instructor, who will help you pick a rhythm.

Both Pilates and yoga can support fitness and body awareness, but neither treats diseases or replaces medical care. With back pain, after injuries, in pregnancy and at an older age it is worth consulting a doctor or physiotherapist before you start and telling the instructor about your complaints. More in the articles Pilates for back pain, Pilates during pregnancy and Pilates for seniors.

The studio is in Mokotów, Warsaw, at ul. Dywizjonu AK „Jeleń” 7A/U8. We train on BASI Systems equipment in groups of up to 4 people, and classes last about 55 minutes. The instructor chooses the spring resistance for you, explains every exercise and corrects your alignment. If you prefer to work one-on-one, you can choose private sessions. There is free parking for clients on the estate.

You can start at any age and at any level. Check the class schedule and book through Fitssey, or have a look at the pricing to choose the format that suits you. If you have questions, write to us at studio@las-pilates.pl.