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Kate Hudson, Jennifer Lopez, Beyoncé, Gisele Bündchen, Jennifer Aniston – the list of celebs who have sung the praises of both yoga and Pilates is long.
Both forms of exercise have grown in popularity over the years and are touted by fitness enthusiasts as a great way to increase balance, core strength and flexibility. While they are similar – both are low-impact workouts that incorporate breathwork – there are key differences.
“Pilates is mostly focused on the physical level, while yoga is a system that incorporates mental and spiritual practices like meditation,” says Steven Heyman, instructor and owner of Yoga Works in Johannesburg.
Which of the two is right for you depends on your fitness goals and temperament, but there’s no reason you shouldn’t do both. “I would recommend doing both Pilates and yoga,” Heyman says. “I’ve done both and found the combination hugely beneficial.”
YOGA
In a nutshell
A holistic discipline originating from ancient India that uses breath, movement and meditation to unite mind, body and spirit.
The basics
You move through a series of poses (called asanas) and stretches which are combined into a sequence. “All the postures require a mix of strength, flexibility and balance and while holding a pose or doing a sequence, the yoga instructor will generally cue the breath – when to inhale and exhale – to enhance the experience,” Heyman says.
There are different types of yoga – hatha, vinyasa and ashtanga to name a few – and some are more strenuous than others, but modifications and props such as yoga blocks can make certain poses more accessible. However, a big part of yoga is about becoming more aware of your body and doing what works for you.
“Yoga is suitable for all ages and levels of practice, but not all styles of yoga will be suitable for beginners and those with injuries or medical conditions,” says Taryn Elise, studio director at Shakti Yoga Therapy Centre in Joburg. She suggests doing some research before attending a class to decide which style is most suitable for your needs.
What it can do for you
- Improve flexibility
- Increase your range of motion
- Improve posture
- Improve balance
- Help keep the spine and joints healthy
- Build strength
- Relieve stress
- Improve your body-mind connection
Free online classes
- The Yoga with Adriene channel on YouTube is great for beginners with sessions varying in length from 10 minutes to over an hour.
- Check out the websites for Core Power Yoga and Do Yoga With Me – both have a selection of free classes available.
PILATES
In a nutshell
A set of targeted exercises developed by German anatomist Joseph Pilates in the early 20th century to build core strength and stability.
The basics
The instructor will take you through a series of precise movements that focus primarily on strengthening the abdominal muscles and are done in conjunction with controlled breathing. Sometimes props such as a ring, ball or foam roller are used.
In individual lessons with a Pilates instructor you may use a machine called a reformer, which has a sliding platform with a foot bar, springs and pulleys for resistance.
“Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing,” explains Nicky Read, founder of Inner Balance Pilates in Johannesburg. “The quality of each movement is more important than the number of repetitions or how energetically you can move.”
What it can do for you
- Build core strength
- Increase muscle strength and endurance
- Improve posture
- Improve muscle tone
- Better balance and stability
Free online classes
- Check out Move with Nicole on YouTube for workouts with qualified instructor Nicole McPherson.
- The Trifecta Pilates channel on YouTube.
- Breathwork is key to both yoga and Pilates, with the focus on breathing deep into the belly (diaphragmatic breathing) and coordinating the breath with movement during exercise.
- Both yoga and Pilates (not on the reformer machine) can be done with minimal equipment – all you really need is a mat, with additional props such as yoga blocks or a Pilates ring used if desired.
- Both forms of exercise will improve your flexibility, strength, balance and alignment.
- Both are low-impact and can be tailored to different fitness levels.
The main focus of Pilates is building core strength, whereas yoga is more than just a workout.
It emphasises the mind-body connection and has a spiritual aspect, with most classes including a meditation or intention-setting component. For many people it’s a way to recentre themselves and practice mindfulness.
There are many different kinds of yoga and Pilates classes on offer however, so you’re likely to find yoga classes that are more athletic and less focused on mindfulness and Pilates classes that have a bit of a Zen vibe.
SOURCES: HARPERSBAZAAR.COM, NYTIMES.COM, SHAPE.COM, PREVENTION.COM, HEALTHLINE.COM, THEGUARDIAN.COM
