Yoga vs Pilates: the lowdown

Yoga can be traced back to India over 5,000 years ago.

Long before the days of long poses and luminescent leggings, yoga originated as a form of Hindu philosophy, conceptualised for individuals to “train body and mind to self-observe and become aware of one’s own nature.” Ultimately, the goal of yoga was to stop people from identifying with the thoughts and feelings that cause emotional pain.

Fast forward to today, and it’s fair to say things have changed a little. Doctors recommend it, therapists revere it and companies pay for it. Mindfulness still lies at the very core of yoga – people want to connect with meaning and purpose – but strength and mobility also play their hand in equal parts. 

After all, yoga makes us feel good. And that’s the biggest tick in our book.

Less than a century old, Pilates was founded by Joseph Pilates, a sickly child who, after being determined to make himself fighting fit, took up every sport and fitness programme possible.

Having worked as a nurse, he experimented with hospital beds, attaching springs to them in order for patients to tone their muscles despite being bed bound. And so the first incarnation of the Pilates Reformer was born.

Pilates was used for physical rehabilitation with its prime focus on improving posture, strengthening the core, stabilising and protracting the spine. Fast forward to today, and much of that remains the same (albeit slightly more mainstream).

Can yoga build muscle? Yes, it can. Although strength isn’t the main purpose behind yoga, you’re still required to lift your own body weight. You see, yoga requires you to contort your body into positions that require the utmost muscle support. This alone will go some way to tone muscles.

Will yoga build a lot of muscle? It depends on what you mean by a lot. The limitation of yoga is that you are purely restricted to your own body weight. This means that while you will tone all areas of your body, you’re unlikely to build a huge amount of muscle mass. But that’s not what yoga is about. In terms of your own body strength, you’ll be an absolute machine.

Yoga strength score: 3/5

Unlike yoga, Pilates uses weights and equipment (in the form of dumbbells and the Pilates Reformer) to build lean muscle and improve conditioning. Featuring things like the Pilates push up, side leg raises and plenty of stretch bands, Pilates unique muscle-strengthening techniques sure wins this head-to-head.

Of course, if you really want to bulk up without the well-rounded benefits of yoga and Pilates, weight training is probably the one for you.

Pilates strength score: 4/5

In today’s forward-facing lives (we sit at computers and behind steering wheels), our postures can take a bit of a bashing. Whilst poor posture may not seem that detrimental, it can lead to low levels of energy, aches, pains and even depression. So, what’s the answer? Yoga or Pilates?

Yoga is renowned for its posture-improving repertoire: many have started from a gentle stretch and worked their way to mastering many a pose. Things like the needle pose, supine twist and downward-facing dog are designed to ease back pain and, in time, improve your overall posture. 

All in all, yoga is the master of increasing flexibility, range of motion and overall posture. That’s why it’s getting full marks from us.

Yoga posture score: 5/5

Yoga may be great for improving posture, but Pilates is almost on par. Rather than requiring you to hold posture-improving positions, Pilates develops core strength, teaching you how to brace your core and breathe correctly. This improvement in core strength has a huge impact on your overall posture, as your lower muscles will work together efficiently to stabilise the spine. 

Overall, Pilates focuses on solving the muscular problem, rather than stretching to improve flexibility. It just hasn’t reached yoga status yet.

Yoga posture score: 4/5

Yoga is the king and queen of mindfulness. You arrive at your session having had a hard day’s work, stressed and anxious about tomorrow. After a few positions, you hit that one pose that requires you to fully focus on your breathing. In the midst of all of your built up tension, you finally relax, concentrating on the now. That’s mindfulness in a nutshell. And yoga guarantees it.

Yoga mindfulness score: 5/5
 

Although Pilates has a reputation for core work, core work and more core work, breathing is still fundamental. For example, Pilates is all about movement and moving pain-free, and in order to do so, you need to be fully aware of your body, feelings and environment.

All in all, Pilates is a great way to shut your mind off from the everyday, but it doesn’t compete with yoga in terms of self-awareness. After all, that’s the reason yoga was invented. 

Pilates mindfulness score: 3/5

Whilst it’s highly advised to use an exercise mat, yoga requires only one thing: you. You do not need to go to a gym to practice the art of mindfulness; a pre-populated yoga playlist and a mat in your living room will do. 

There are various apps and playlists on Spotify designed to take you to your relaxed space, not to mention the abundance of instructor-led videos on YouTube. And that’s it, you’re all set to go.

Yoga at home score: 5/5 

Pilates is somewhat different. As we mentioned, Pilates places more emphasis on weights and resistant training than its yoga counterpart, and in turn, requires the use of equipment. 

Things like a spine corrector, small barrel, tower, reformer, cadillac and wunda chair are found in gyms across the country, each designed in their own specific way to hone body alignment, increase strength and assist those with poor flexibility and posture. Whilst these are all amazing and achieve what they’re designed to do, you’re unlikely to have them lying around in your garage.

Pilates at home score: 2/5