Articles by Fran Perel of Parkland Pilates of Coral Springs

Yoga & Pilates

Yoga and Pilates share in common the fact that they are two of the most popular forms of exercise on the market. In addition, they are both a mind-body form of exercise. People exercising today have in general drifted away from the “no pain, no gain” attitude of past years looking for a less frenetic workout. The world moves at a much faster, if not maniacal pace thanks to all the advances in technology. Women are expected to do it all and be “at the top of their game” at all times. That means juggling a career and family as well as finding time to exercise. Perhaps today’s population has turned to mind-body exercise to de-stress and relax from the pressures of daily living. In mind-body exercise forms such as yoga and Pilates, the more you can engage your mind and link your mind to your body, the more refreshed and relaxed you will feel as a result of thinking about something other than your problems. In addition, the more you link your mind to your body, the better your performance and results will be. Both yoga and Pilates involve breathing and can produce tremendous gains in flexibility and balance. They both also can improve muscle tone, giving you the appearance of a long, lean body.

Yoga dates back at least 5,000 years and there are many more factors involved in yoga than poses or asanas. Yoga guru B.K.S. Iyengar said, “Asanas have been involved over the centuries so as to exercise every muscle, nerve and gland in the body. But their real importance lies in the way they train and discipline the mind.”

Not only is yoga exercise, it is a philosophy involving spirituality and ethical values. Yoga is more of a lifestyle or wellness practice with an approach that is more holistic. Yoga is more meditative as one turns their focus inward to self-awareness. There is no set order of poses or exact number of repetitions in yoga. Originally the yoga poses were invented so that the practitioners could statically hold their bodies in one position for an extended period of time while they meditated. There are various types of yoga and while yoga exercises are static, Ashtanga / Hatha Flow (Vinyasa) is the exception. Generally speaking, with Hatha yoga, you get into a pose, hold the pose for several breath cycles and then you get out of the pose.

Joseph H. Pilates invented a body conditioning system and technique, which was extremely regimented. In 1945 published his method in a book called Return to Life Through Contrology. His method was done with specific, controlled breathing, and contained an exact number of exercises done in a specific order, with an exact number of repetitions. Pilates exercises are dynamic and fluidity is a key principle as opposed to the static exercises of yoga. Fluidity is a key principle of Pilates. In Pilates you are constantly moving and one move flows within itself and that move flows into the next move. There are no “stops” or rests in Pilates. Nothing is static, stiff or clumsy and moves are not sloppy, haphazard or jerky. Dynamic energy is used with an emphasis on grace and the acts are similar to how gymnasts and dancers move. Although each and every muscle in the body is used in each and every movement, the emphasis is on the core muscles. Joseph Pilates believed that a stable core or mid-section was the center of a fit body. He further believed that all the movements of the body emanated from your core, or what he called your “powerhouse.” Although yoga and Pilates both increase flexibility, Pilates involves more shoulder stabilization with an emphasis on obtaining good posture and alignment of the spine.

In both Pilates and yoga breathing is important. It is important to learn how to breathe properly whether you are doing Pilates or yoga. So often people hold their breath, breathe poorly, incorrectly or ineffectively. Breathing in Pilates and yoga has in common the goal of cleansing the body and clearing the mind. Great emphasis is placed on the breath in Pilates and yoga as it anatomically facilitates the movements in many of the exercises. Here is where the differences begin. In Pilates we breathe in through our nose and out through our mouth. The breath stays in the ribcage, specifically in your lungs located in the back of the ribcage. The breath never enters the chest or stomach and is used to stabilize the spine and tighten the abdominal muscles. In yoga, you breathe in and out through your nose. Yoga has many styles of breathing, “belly” breathing and alternate nostril breathing are two such examples.

Whether yoga or Pilates is most suited for you depends on your goals and personality type. If you are a perfectionist, have a regimented approach to your lifestyle and pay strict attention to details, Pilates is for you. If you are an athlete or want to improve your sports performance, again, Pilates is for you. In addition, many doctors recommend Pilates to help with back problems as Pilates is about improving musculoskeletal health. If you are looking to improve your over-all health, for example, reduce your blood pressure, yoga is more suitable. Someone with a personality that is reflective and easily turns inward, wants to change their lifestyle and reduce stress would turn to yoga.

Both yoga and Pilates have tremendous benefits. So which one should you do? The answer is both! However if your time is limited, the above information hopefully will help you make an educated choice.

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