Yoga vs. Pilates: which is right for you?

Discover how to select the discipline that best suits your needs and objectives

Senior Writer

JANUARY 15, 2025 3:34 PM ESTJAN 15, 2025, 3:34 PM EST

Taking care of ourselves is no longer just an obligation; it has become essential to our daily lives. We now understand that exercise significantly improves well-being, as movement influences physical and mental health.

Many types of exercise can help us achieve these benefits. Among the most recommended activities are yoga and pilates—two disciplines that, while sharing certain benefits, have key differences that can help you decide which suits your needs best. Here, we'll show you how to integrate them into your routine so you can choose one or try both.

Three young women practicing yoga, performing the warrior i pose (virabhadrasana i).

Yoga and Pilates: Two Disciplines United by Breath

Yoga and Pilates share a fundamental pillar: conscious breathing. Focusing on your breath helps oxygenate the body and fosters a connection to the present moment, reducing stress and promoting inner calm. Diego Moya, Head of Fit Jeff, explains that both disciplines "combine the power of connecting body, mind, and breath," making them practical tools for combating daily stress.

Practicing these disciplines in nature enhances the experience

You can practice Yoga or Pilates at home, in a studio, or outdoors. If you do it in nature, the connection with your surroundings will amplify the experience. Indoors, relaxing music can create a space conducive to concentration and serenity.

What Can You Gain from Practicing Yoga?

Yoga is an ancient discipline that combines physical postures (asanas), breathing exercises (pranayama), and meditation. Its primary goal is to achieve unity between body and mind, and its benefits go far beyond increased flexibility.

Key benefits include:

Stress reduction: Regular yoga practice can lower cortisol levels (the stress hormone) and improve mood.
Better sleep: Evening yoga sessions are ideal for relaxing the body and preparing the mind for deep, restorative sleep.
Immune system boost: Yoga can also enhance the body's natural defenses by reducing stress.
Increased self-esteem: Connecting with your "inner self" helps boost confidence and self-acceptance.

Yoga during pregnancy offers benefits such as stress reduction, strengthening and flexibility, improved posture, mind-body connection, preparation for childbirth, reduction of swelling, and emotional support.

As Moya notes, one key moment in yoga is Savasana (the relaxation position), practiced at the end of each session. This position allows the body to restore its energy balance and helps the mind reach a state of deep peace. It's a simple yet powerful tool for releasing accumulated tension.

What Can You Achieve with Pilates?

Pilates focuses on strengthening the core and improving posture. Joseph Pilates created this discipline for those seeking to tone their body, prevent injuries, and strengthen their back.

Fitness beautiful black woman with braided hair practicing yoga and doing variation of High Lunge, version of Virabhadrasana I (Warrior I Pose). Fit millennial African American female being in great shape, leading active lifestyle. Contrast light.

Benefits include:

Muscle strengthening: Pilates balances all muscle groups, improving strength and physical endurance.
Posture correction: It's particularly beneficial for people with back pain or poor posture, as it strengthens stabilizing muscles.
Increased flexibility: While not its primary focus, Pilates also helps improve muscle elasticity.
Injury prevention: Strengthening the core reduces the risk of injuries during daily or athletic activities.

Unlike Yoga, Pilates is more dynamic and physical, making it an excellent option for those seeking a more intense activity without losing the mind-body connection.

Which Should You Choose Based on Your Goals?

Your choice between Yoga and Pilates depends on your personal needs and objectives.

Yoga: If you're looking for a holistic practice that addresses physical, mental, and spiritual aspects, Yoga may be the best option. It's recommended for those aiming to reduce stress, improve flexibility, or enhance inner connection.
Pilates: If your priority is to strengthen your body, improve posture, or complement a sports routine, Pilates is an ideal alternative.

However, remember that both disciplines are compatible and can complement each other perfectly in a weekly routine.

Tips to Get Started

If you're ready to try Yoga or Pilates, these practical tips can help you make the most of your practice:

Set a regular time: Practicing Yoga or Pilates in the morning can energize you for the day, while evening sessions help release tension and relax before bed.
Eliminate distractions: Turn off your phone and other devices to focus entirely on the activity without interruptions.
Create a suitable space: Choose a quiet spot, preferably with natural light. Indoors, play relaxing music to enhance the atmosphere.
Go barefoot: Barefoot practice improves grip and stability, optimizing the experience in Yoga and Pilates.

Whether you choose one discipline or both, incorporating Yoga and Pilates into your routine can help you achieve a healthier, more balanced lifestyle.