Choosing a class

Pilates or yoga? The differences and which one suits you

By: Studio 4 PilatesPublished: 2 November 20265 min read

Nazlı Bendeş in downward dog on the mat, reformers behind her

In short: Both are low-impact methods that work with the breath and strengthen the body. Pilates focuses more on core control, muscle strength and posture; yoga more on flexibility, balance and breathing and meditation. Cochrane reviews show both can help chronic low back pain compared with no exercise. The best choice is the one you will do regularly and enjoy.

One of the most common questions from people who want to become more active is: "Should I do pilates or yoga?" They look similar, but their origins and focus differ. Here we summarise the differences and what research says.

Origins and approach

Pilates

Developed by Joseph Pilates in the early 20th century. Scientific literature describes it as a mind-body exercise focusing on strength, core stability, flexibility, muscle control, posture and breathing. It is done on the mat or with special equipment such as the reformer and Cadillac.

Yoga

A tradition from India that is thousands of years old. Its common modern forms combine postures (asana), breathing practices and meditation. There are many styles, from calm and slow to fast-paced flows.

Key differences

	Pilates	Yoga
Main focus	Core control, muscle strength, posture	Flexibility, balance, breathing and relaxation
Movement	Controlled repetitions, flow	Holding postures or flowing, depending on style
Breathing	Matched to movement, usually lateral breathing	Different techniques depending on style
Equipment	Mat or spring-based machines like the reformer	Usually a mat; props such as blocks and straps
Mental side	Concentration and control	Meditation and mindfulness more prominent

What does the research say?

Low back pain: Cochrane reviews show both pilates and yoga can improve pain or function in chronic low back pain compared with no exercise; neither has been shown to be clearly better than other exercise. In a network meta-analysis of 89 studies, pilates had the highest probability of being the most effective for reducing pain.
Bone health: a meta-analysis looking at pilates and yoga together found no significant difference in bone density compared with control groups.
Safety: the yoga review reported no serious adverse events; minor ones were similar to other back exercise.

The shared message from research: the right choice is the one you can keep doing.

Which suits you better?

If you want core strength, posture and controlled strengthening: pilates.
If you want to put flexibility, balance and relaxation first: yoga.
If you want a supported start after an injury or pain: reformer pilates, where springs can support movement, can be a good start.
Both: they complement each other well; many people do both.

At Studio 4 Pilates

We teach Reformer and Mat pilates; we do not offer yoga classes. If you would like to try pilates, your first class is free. For the differences between reformer and mat, see this article; for all class options, see our classes page.

Frequently asked

Which burns more calories, pilates or yoga?

It depends on the pace and style of the class; neither is an intense cardio workout. See our article on weight goals.

I'm not flexible. Which should I start with?

You can start either without being flexible. Pilates progresses in a controlled, gradual way, so flexibility and strength develop together.

Can I do pilates and yoga in the same week?

Yes. They complement each other; just pay attention to your schedule and rest.