Pilates and yoga transform the body and mind. But they also offer different experiences and unique benefits. While practicing both is certainly doable, knowing the differences between Pilates and yoga can help you prioritize one based on your goals and personal preferences.
“Pilates, founded by Joseph Pilates, is built on the belief that the mind and body are intimately connected—his philosophy emphasizes core strength as the foundation for all movement,” explains Elma Panagaki, a 500-hour certified yoga and Pilates Instructor at Bay Club.
According to Panagaki, Pilates strengthens the body’s powerhouse—those deep muscles that support posture, alignment, and overall stability through precise, controlled exercises. “It’s about mastering your body through conscious movement—something Joseph Pilates described as ‘the complete coordination of body, mind, and spirit.'”
Though yoga has deep roots in ancient traditions, it extends beyond a spiritual practice to promote overall well-being by addressing physical, mental, and emotional health. Consistent practice can build moderate strength, balance, and mobility in everyone, from athletes to the elderly.
“Through asanas (postures), pranayama (breathing), and mindfulness, yoga cultivates strength, flexibility, and inner calm and encourages you to move with intention, breathe with awareness, and live with mindfulness,” says Panagaki.
What to Know About Pilates
Pilates is a holistic exercise system that focuses on strengthening the body, particularly the core, while improving flexibility, balance, and posture. Many Pilates mat exercises are done sitting or lying on the floor or on Pilates equipment, such as a Pilates reformer, springboard, or Cadillac (also known as a trapeze table).
Supatra Tovar, PsyD, RD, a clinical psychologist, and BASI-certified Pilates fitness expert, says Pilates harmonizes mind and body to encourage efficient and graceful movement patterns. “My approach aligns with the core values of precision, control, and flow integral to Pilates.”
She says that every movement is intentional, emphasizing quality over quantity. Pilates allows practitioners to engage their minds while conditioning their bodies. It builds strength from the inside out, improves overall function, prevents injuries, and increases body awareness.
“Quality of movement is important, but so is the connection of the mind to the body—the benefits of Pilates show up in how we make decisions, how we move, how we feel, how we respond to stress, and our mental health,” says Laura Williamson, a Pilates instructor and owner of Bare Fitness.
She notes that practicing Pilates three or more days a week can develop coordination and confidence. It can also lead to a trim physique, fewer injuries and pain, and a sense of empowerment to take control of one’s wellness.
Williamson says the skills and habits she’s developed during years of Pilates sessions will benefit her for a lifetime. “I carry those lessons daily into my professional and personal life.”
Joseph Pilates’ Six Principles of Pilates
Joseph Pilates’s six principles of Pilates provide context for what the discipline is all about. Williamson provides a breakdown of them below.
- Breathing: Pilates stresses the importance of opening ourselves up during specific exercises to take a moment to breathe, focus on the breath, and pump blood through the body.
- Centering: We start by grounding ourselves through the Power House, or core, which includes muscles from the rib cage to the glutes. Engaging the abdominals helps us connect with our bodies and work on balance—a skill many of us often overlook daily.
- Concentration: Many people ignore the signals their bodies send, leading to less efficient movement and missing signs of health issues. Concentration helps us focus on controlling our bodies and our lives.
- Control: Improved concentration leads to better control, strengthening the mind-body connection. This deeper connection enhances movement, alignment, mobility, flexibility, and strength, allowing the body to move more fluidly. Flow on the Reformer teaches us how to handle life’s challenges with more ease.
- Flow: Flow develops when exercises are seamlessly combined through practice, incorporating Pilates’ 6 Principles for grace and precision. Precision not only improves movement but also sharpens decision-making in life.
- Precision: Doing multiple repetitions of an exercise can cause exercise movement errors. Focus on well-executed movements.
What to Know About Yoga
There are many origins of yoga each with various philosophies and principles. However, the generally agreed-upon philosophy is that yoga is the cultivation of self-awareness through self-inquiry, says Matt Giordano, a yoga instructor, anatomy and alignment teacher, and owner of YogiMatt.
“By using practices such as Asana (physical practice), we develop an awareness of the body, with Pranayama (breathwork), we develop an awareness of our energy levels, and meditation makes us more aware of our thoughts, emotions, and behaviors—through awareness of the different parts of ourselves, we can unite our body, energy, mind, and soul,” says Giordano.
Yoga is also a way of living life, honoring the Yamas and Niyamas (the ethics of life), or for others, it could simply be the physical practice of Asana, says Suzanne L. Frazer, ERYT 500, yoga and wellness instructor at the Lake House on Canandaigua. How you choose to include yoga in your life is a part of your practice.
“The practice can become very spiritual if that is what they wish to explore, diving deep into the philosophical piece, dedicating their life to living their true yoga,” says Frazer. “Or it could simply be a class they attend to work through daily physical, emotional, and mental strain.”
Styles of Yoga
- Ashtanga: Ashtanga yoga follows one of six set sequences led by teachers in a specific order.
- Bikram: Bikram yoga includes 26 postures and two breathing exercises, all done in a heated room.
- Hatha: Hatha yoga is gentle, focusing on static poses, breathing, and meditation.
- Restorative: Restorative yoga emphasizes deep stretching with no set poses or sequences.
- Power: Power yoga blends Ashtanga and Vinyasa, and teachers are free to vary the sequence so that each class is unique.
- Vinyasa: Vinyasa yoga, or “flow,” involves moving smoothly between poses in a flexible, adaptable sequence.
Yoga vs Pilates: The Differences
Pilates is ideal for building core strength, toning muscles, and improving body awareness, which can aid in weight loss and posture, according to Panagaki. She adds that yoga takes a more holistic approach, blending breathwork, mindfulness, and relaxation to reduce stress and boost mental clarity.
Yoga practices also vary greatly depending on the teacher and style. Finding the right style and teacher can be challenging, but the wide range of experiences in yoga is what sets it apart from Pilates. Some, like Chromatic Yoga, Anusara, Yoga Tune Up, and Iyengar, focus heavily on anatomical alignment for safety, much like Pilates, says Giordano.
“Other forms of yoga that are more flow- or vinyasa-based will have a different focus, requiring less attention to physical actions and more attention to other aspects of the yoga practice, such as rhythmic breathing or emotional release,” he adds.
Giordano says both yoga and Pilates provide stress relief by engaging your muscles and focusing your attention. However, he notes that yoga does offer an additional layer of stress relief awareness with a myriad of breathwork techniques, down-regulating postures (like forward folds), and the beloved “savasana” (lying on your back) at the end of every practice.
“The arch of a yoga class is designed to leave you feeling calmer and more relaxed, which is built into the structure,” he says.
Choosing the Right Practice for Your Goals
Examine your overall goals, personality, and lifestyle to determine whether yoga or Pilates is right for you, says Panagaki. “I recommend trying both yoga and Pilates to find what suits you best. Each has various styles—like Vinyasa, Hatha, Power, and Restorative yoga, or mat Pilates and Reformer Pilates—so exploring these options can help you determine what aligns with your personal goals and fitness level.”
Choose what makes you happy and allows you to leave other thoughts behind when you’re in the room. Here are some potential goals that may influence your decision.
Pilates vs. Yoga for Weight Loss
Weight loss is complex and depends on many factors, including physical activity. Giordano recommends choosing whichever practice makes you feel better physically, emotionally, and energetically, as that is what helps you lose weight. “If you feel better throughout your day, you’re likely to continue making decisions for yourself that would lead to a healthier lifestyle,” he says.
Pilates vs. Yoga for Stress Relief
Jesse Zucker, a 200-hour RYT-certified Yoga Instructor, and personal trainer, says both yoga and Pilates may contribute to stress relief, but you’re more likely to feel truly relaxed with certain forms of yoga, such as restorative. “Pilates is always exercise, while yoga may be many different things. Sometimes, it is just lying down and holding a few poses for several minutes,” they say.
For stress relief, Pilates helps regulate breathing, increase body awareness, and engage the mind with precise movements, relieving anxiety and promoting mental clarity. Yoga also offers deep stress relief but focuses more on relaxation and mindfulness practices like meditation and breath work more directly, says Dr. Tovar.
But Panagaki notes that not everyone responds the same way. “For some, trying to relax in yoga can feel stressful, making Pilates a better fit because it focuses on precise movements and strength-building,” she says.
Pilates vs. Yoga for Fitness Goals
While Pilates and yoga have a lot of similar benefits for supporting various fitness goals, there are some differences. “Pilates is a better choice if your fitness goal is building strength or recovering from an injury,” says Zucker.
Zucker suggests yoga as an effective way to support other fitness goals. “It may be great for active recovery from weightlifting, HIIT, running, or playing another sport, and [helps add] more movement to your day.”
Zucker adds that certain yoga classes feel like workouts—especially a fast-paced Vinyasa class. “It is also helpful if your fitness goal is improving balance or mobility,” they say.
Combining Yoga and Pilates
Practicing Pilates and yoga together provides several benefits for overall well-being, says Panagaki. “I believe a combination is the best. I practice both regularly, and I’ve noticed that when I have a Pilates class the day before, my yoga practice the next day—especially during inversions—is better”
Panagaki says Pilates focuses on strengthening the core, improving posture, and increasing body awareness, which complements yoga’s focus on flexibility, balance, and mindfulness. “The strength and stability I gain from Pilates directly support my ability to hold challenging yoga poses with more control and confidence—this blend of strength and flexibility is truly transformative, both on and off the mat.”
Getting Started
It’s best to learn Pilates and yoga with a certified instructor, especially when using equipment like the reformer or Cadillac. However, you can also start with classes or home workouts. Watching a few online videos first can help you know what to expect.
When you’re ready, start with beginner videos led by certified instructors. Stick with a couple of go-to trainers who focus on the basics. Master the fundamentals and form before exploring other workouts. At home, all you need is enough space for a mat. Once you’re comfortable, consider adding small equipment like a resistance band or exercise ball.
Bottom Line
Whether you choose yoga or Pilates, you’re sure to feel more relaxed, empowered, and connected to your body and mind. It’s perfectly fine to try out several different classes and styles before committing to any particular type, and combining both is also doable if you have the time. It’s still ideal to add strength training and cardio to your routine, so keep that in mind when creating your new fitness plan.