Yoga Vs Pilates – Which wellness practice is best for you?
Yoga and Pilates are both well known for having tremendous benefits, especially for women. The two modalities share many commonalities, yet they also are quite unique in the practice itself, and also the results or outcomes gained.
You may be wondering yourself, is yoga or Pilates better for me? If you are pondering a Bali retreat, you may be questioning whether the yoga Bali retreat or the Pilates retreat package is best for your goals and needs.
Yoga, with its ancient roots steeped in mindfulness and spirituality, focuses on uniting the body, mind, and spirit through a series of poses, breathing exercises, and meditation. It promotes flexibility, strength, balance, and inner peace, making it an ideal practice for those seeking holistic wellness.
On the other hand, Pilates, developed in the early 20th century by Joseph Pilates, emphasizes core strength, muscular endurance, and body alignment through a series of controlled movements performed on specialized equipment or a mat. It targets specific muscle groups, improves posture, and enhances overall body awareness, making it a popular choice for those looking to sculpt and tone their physique.
In this blog we dive into benefits that are shared between yoga and pilates, and then also the unique benefits of each modality to help you gain more insight into which one is for you!
Similarities between Yoga and Pilates
Both Pilates and yoga are exercises that are unique in and of themselves, but also share a focus on mind-body connection and do share some of the same health benefits. Below are some of their shared commonalities better Pilates and yoga:
Both build strength and flexibility
A 2015 study found that yoga participants saw improvements in muscle strength and flexibility after 12 weeks. A 2014 study also found that women who practiced Pilates for 12 weeks also improved their muscle strength and torso flexibility. Best of all, both pilates and yoga target muscle regions that aren’t targeted by many other types of training, making them a great addition to any other forms of exercise or movement modalities you may also do.
Pilates may be slightly better than yoga for improving strength, particularly core strength, because it often uses additional equipment, such as the reformer, whereas yoga tends to use your own body weight.
Yoga on the other hand is probably slightly better for flexibility as the poses are really about stretching your muscles and creating a little bit more space in your body.
Both can help you lose weight
If you are focused on exercise for weight loss, how many calories you burn while exercising matters. The calories you burn during yoga and Pilates will actually depend on the type of class you attend seeing as classes can differ considerably. Here are a few examples.
These figures are based on a 60 minute class:
- Hatha yoga burns around 144 calories
- Power yoga burns around 237 calories
- Beginner Pilates burns around 175 calories
- Advanced Pilates burns around 254 calories
Other measurements have found yoga can burn even more: 540 calories per hour for a more vigorous vinyasa yoga, which is a style that involves plenty of movement and pace. While other forms of cardio-based exercise will provide a greater calorie burn, both yoga and Pilates are still effective for weightloss and weight balance.
Both have a focus on the breath
While we tend to think of yoga more when it comes to movement and breath, both practices focus on using the breath properly during exercise and emphasize diaphragmatic breathing, or breathing deep into the belly. This can help with lowering stress and anxiety and also help to improve mental focus and strengthen the mind-body connection.
Both can assist with back pain
For individuals with back pain, both yoga and Pilates poses can provide excellent results, resulting in stronger and more supportive back muscles. Care does have to be taken with some yoga poses yet poses can always be modified where needed. Both yoga and pilates are also effective in reducing tension and relieving both neck and back pain. In this way, these practices can be used both to support injuries and also in injury prevention. Do be sure to advise your instructor if you are managing any current injuries before class.
Suitable for everyone
One of the great similarities between yoga and pilates is that they can both be tailored to different fitness levels so that they can be accessible to everyone. Yoga and Pilates will always offer beginner classes and also have variations on the poses and exercises so that you can modify them accordingly. Unlike many other kinds of exercise, Pilates and Yoga are both low-impact, low-intensity, and inclusive workouts. Anyone (men, women, the elderly, children, and the injured) can practice Yoga and Pilates in a safe and effective way.
Unique Benefits of Pilates
Strength Training
A key difference between both practices is that Pilates is very much a form of strength and resistance training. Pilates exercises use your body weight, and often other equipment, to create resistance and strengthen your muscles. Pilates also utilises very repetitive movements and focuses on strengthening small stabiliser muscles in the body. It also places a high emphasis on neuro-motor control and training your brain and your nervous system to be able to finely tune and control your movements for the desired effect.
If your primary exercise aim is strength training, you can adjust Pilates’ motions to achieve maximal resistance. Slowing down and taking longer to finish a particular action, for example, might sometimes result in a more significant muscular burn. If you’re utilising reformer equipment, you can alter the resistance to increase the difficulty for greater strength training- this is also helpful as you advance as you can continue to challenge yourself as you gain strength.
Pilates may be better for core strength
Pilates focuses on small movements that require the use of important stabilising muscles of the back and core. There is a strong emphasis on starting each exercise with a controlled breath that initiates a contraction of the core muscles. Both yoga and Pilates both contain several poses that are suitable for toning the abdominal muscles. However, Pilates exercises are a lot more intense and focused and therefore results may be achieved much quicker than they might be if practicing yoga.
Pilates can support recovery, rehabilitation and prevent injury
Pilates can be a great exercise for those recovering from injury due to its low impact and targeted movements. Pilates further addresses and corrects improper posture or movements; ultimately, helping your body realign and find balance. In turn, this not only enables you to recover from an injury but also aids in preventing future injury or pain. While challenging, Pilates doesn’t overwork any one particular body part. As aforementioned, the whole body is the focus, meaning you can work to balance out the entire body and improve muscular strength and flexibility that will support you on an ongoing basis.
Pilates key benefits include:
- Increases muscle strength and endurance
- Improves flexibility and posture
- Lead to better balance
- Result in decreased joint pain
- Improves stability
- Eases lower back pain
- Assists weight loss and weight control
- Can support physical rehabilitation: back pain, neck pain, scoliosis, multiple sclerosis
- Reduces stress
Unique benefits of Yoga
Yoga focuses on mind-body wellbeing
Yoga can be seen as a form of mind-body fitness. It combines physical activity and mindful focus. With its deep roots in spirituality, yoga offers a deeper level of spiritual connection and awareness that is generally absent from Pilates. Many yoga classes will often include meditation, pranayama and even chanting or music. With the rich history of yoga, this practice is also very much considered a lifestyle and is centred around daily concepts of mindfulness, compassion, peace and humility. Yoga is a powerful way to connect to yourself in a deeper way and also feel connected to the greater whole.
Yoga may be better for reducing stress
A 2019 study compared women who practiced yoga and women who practiced Pilates. The study found both types of exercise improved well-being and psychological distress, however, the yoga group saw greater improvement. Yoga involves deep breathing, which specifically works to calm the nervous system and reduce stress. One of the critical elements of many yoga practices is combining the breath with the movement. The combined effect of moving with breath has been shown to activate the parasympathetic nervous system which reduces stress and anxiety and induces a calm focused and relaxed state of being.
Yoga may be better for improving balance
Both yoga and Pilates improve balance, however in Pilates, you are often supported with equipment, whereas yoga often includes specific balancing exercises that are solely dependant on your muscular system. For example, there are numerous poses where you stand on one leg, or even place the weight into your arms instead of your legs- all of which supports overall balance in general. There is also an emphasis on toning the muscles that will be helpful for balance and ensuring that all muscular systems are ‘switched on’ in poses so that balance is more readily accessible and maintained in a pose.
Yoga may be better for cardiovascular health
Despite yoga’s emphasis on mind-body connection and stress reduction, faster-paced versions of yoga can really elevate your heart rate. Styles such as Vinyasa Yoga, Power Yoga or Ashtanga Yoga can be very effective in cardio health, much more than restorative types of yoga such as Hatha or Yin Yoga. Pilates doesn’t tend to have that very vigorous type of format that these fast-paced styles of yoga focus on. A 2017 study found that practicing yoga every day for a month reduced participants’ blood pressure, which is a key indicator of heart health.
The benefits of yoga have been studied extensively include:
- Eases anxiety
- Lowers depression
- Eases stress and stress-related illnesses
- Beneficial for arthritis
- Supports those with respiratory conditions
- Lowers blood pressure
- Can reduce chronic pain
- Can help to prevent type 2 diabetes
- Eases low-back pain and neck pain
- Improves balance
- Enhances sleep and lowers insomnia
- Supports weight loss and weight balance
- Eases some symptoms of menopause
Which one is better for me, Pilates or yoga?
When it comes to whether yoga or Pilates is better for your body, it really all depends on your goals. With Pilates, there’s always a focus on core strength and stability, so if you have back issues or simply wish to improve your core strength, Pilates will really be beneficial for you. If you’re looking for a low-impact workout that will still majorly challenge your muscles and create visible results, Pilates will really support these goals.
If you’re seeking increased flexibility, relaxation, a better mind-body connection and overall general wellbeing, yoga is the way to go. For many people, yoga is not only a workout, but a chance to destress and recenter and positively influence other areas of life also.
As far as how each class makes your body feel, both yoga and Pilates help with your alignment, balance, and strength. You will likely leave both classes feeling strong, focused and likely with a more stable (and boosted!) mood. Any type of exercise releases endorphins in the body (our ‘happy hormones’) which means that getting to your yoga or Pilates class becomes easier as you look forward to not only the session itself, but the benefits and the positive mood that follows.
Overall, it is certainly worth giving both modalities a try – not only because each offers many benefits- but everyone is unique and you will gravitate towards what suits you most in this chapter of your life.
Which one is better for me, Pilates retreat package or yoga retreat package?
When it comes to which retreat package is for you, here are a few of the key differences between the two packages:
The Refresh Yoga Package:
- Twice daily yoga classes
- Unlimited yoga and meditation sessions at our partner studios in Canggu. Plus the chance to try Aerial yoga or even sunrise beachfront yoga!
- Yoga workshops to help you take your practice to new heights and back home with you
- A full time qualified yoga instructor on staff to support you on your yoga journey
- Unlimited spa treatments to soothe those muscles and deepen your bliss!
The yoga package is perfect for you if:
- You’re seeking a blissful week to rest, restore and rejuvenate in body, mind and soul
- You love the idea of trying different styles of yoga as well as meditation and yoga nidra
- You want to start your yoga journey is a safe and supportive and inspiring space
- You’re ready to deepen your existing yoga practice with a qualified and passionate teacher
- You are more focused on general wellbeing with physical, mental, emotional and spiritual benefits.
The Pilates Package:
- 5 Pilates classes including a range of semi private reformer, mat and barre classes
- An unlimited pass to our luxury, air-conditioned partner fitness center
- Daily Yoga classes in our tropical yoga shala and gardens
- Unlimited spa treatments to soothe those muscles and aid recovery!
The Pilates package is perfect for you if:
- You want to tone, lengthen and strengthen your body with results you can really feel
- You want to try something new and experience Pilates in a fun, supported and luxurious environment
- If you want to deepen your existing Pilates experience with qualified trainers
- You like the sound of a mix of Pilates and Yoga classes during your retreat week
- You’re seeking a little more of an active escape and may be interested in using the luxury gym too.
