Pilates vs. Yoga: How the Two Workouts Differ

Experts weigh in on how to determine whether Pilates or yoga is right for you.

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With sedentary jobs and “tech neck” from too much phone scrolling, many of us could use a good stretch. When you want to limber up your muscles, two forms of exercise probably spring to mind—yoga and Pilates.

It’s easy to assume the two are virtually the same because they both involve getting on a mat and performing muscle-lengthening poses. (The fact that there’s even a workout called yogalates only adds to the confusion.)

In reality, though, yoga and Pilates have some noteworthy differences in philosophy and physicality. So when you put on your stretchy pants and haul out your mat, which workout is better? We tapped instructors to learn what to expect from each. Here's what you need to know to make your own choice.

If you’ve ever practiced yoga with an instructor, you’ve probably heard some unfamiliar terms like Adho Mukha Svanasana and Utkatasana (aka downward-facing dog and chair pose). The reason for this Sanskrit vocab? Yoga originated on the Indian subcontinent, stretching back 2,500 to 5,000 years.

Pilates, on the other hand, is a much newer form of exercise. It was developed in the 1920s by German physical trainer Joseph Pilates. His experiences as a prisoner of war during World War I led him to create exercises to help himself and others regain strength and flexibility. As for philosophy, yoga and Pilates also have some significant distinctions.

“From a philosophical standpoint, yoga is rooted in ancient Indian traditions and is a holistic practice that unites the mind, body, and spirit,” says Jamie Adams, MS, RDN, 200RYT, RPYT, a women’s health dietitian, yoga teacher, and founder of Mamaste Nutrition. “It incorporates meditation and mindfulness along with asanas (physical postures) and pranayama (breathing techniques).”

Meanwhile, Adams says Pilates focuses on the physical, with poses to improve strength, stamina, stretching, and stability. “While it offers some mental benefits like focus and relaxation, it does not traditionally integrate spiritual and meditative aspects as yoga."

Yoga and Pilates workouts center around assuming a series of body positions. Though there may be some overlap between the two—don’t be surprised if you bust a plank in both practices—Adams says some poses are unique to yoga and some to Pilates.

Here are a few poses that originate from yoga.

Some poses you’ll probably encounter only in Pilates include:

Hatha, Bikram, yin, and kundalini—are all forms of yoga. Depending on who you ask, there are up to 14 types of yogic practice, each with a slightly different philosophy or purpose. Here are some of the most common forms of yoga.

Pilates has various formats, too. "The two most popular types of Pilates right now are mat and reformer," says Rachel Bender, a certified instructor at Mighty Pilates in Berkeley, California. “Mat Pilates is done on a regular gym mat on the floor. It can be done anywhere—while traveling, at home, or in a group class at a studio.”

Another Pilates option isn’t quite so mobile, says Bender. "Reformer Pilates is done on the reformer, specialized equipment designed specifically for Pilates exercises."

A "bed" glides up and down the length of the machine’s frame, creating resistance as you stretch, she adds. “The bed can be attached to up to roughly 200 pounds of spring resistance, though the greatest challenges on the machine often come from using as little weight as possible."

Exercises can be done sitting, lying, kneeling, standing, and jumping. Of course, for this form of Pilates, you’ll need to either purchase a Reformer or attend an in-person class.

Comparing yoga to Pilates may be like comparing apples to oranges—but both are excellent choices when it comes to movement. Neither workout is a bad strategy for increasing strength and flexibility. Studies show that yoga and Pilates can build muscle and increase range of motion.

That said, according to Bender, Pilates may be the better choice for physical therapy. “Pilates was initially designed...to help bedridden patients regain strength. To this day, it is still recommended by PTs and doctors as a tool to help with injuries and physical rehabilitation.” She notes that it particularly increases core strength. Many exercises require engaging the abs as the center of gravity.

But you don't have to choose one or the other. Incorporate both modalities as part of a holistic wellness routine.

But, for a mind-body-spirit approach, yoga may be the best choice. “If you're seeking a holistic practice that nurtures not only the body but also the mind and spirit, yoga is a great choice," says Adams. "It offers benefits like enhanced flexibility, stress relief, mindfulness, and emotional balance, making it ideal for those who want a comprehensive approach to wellness."

Remember, too, that with yoga and Pilates, it isn’t an either/or choice. “Incorporating yoga and Pilates into your routine can be powerful, as they complement each other perfectly,” says Adams. “Yoga helps increase flexibility, balance, and mental clarity, while Pilates builds muscle endurance, strength, and body stability. Together, they provide a well-rounded approach.”

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