Yoga vs. Pilates EXPLAINED

Yoga and Pilates have very similar characteristics.  Saying that Pilates was influenced by Yoga is actually quite controversial depending on who you are talking with.  The general public may think that this is the case, but if you ask Pilates original clients (yes some are still alive) they will tell you first and foremost that Pilates never studied Yoga and didn't have any books.  That being said, unquestionably there are a lot of similarities.  However, there are hundreds of forms of Yoga.  There are far less different forms of Pilates.  Some of them are; Peak Pilates, Romana Pilates, Core Dynamics, Stott, Power Pilates, Balanced Body, Fletcher Pilates and probably a few more.   Different methods of both Yoga and Pilates are based on different interpretations of the original instructor.  Since Yoga pre-dates Jesus by a few hundred years and Pilates is only 80 years old, it's safe to assume there are far more interpretations of Yoga than there are on Pilates.

Each time Joseph Pilates taught a new move to what I like to call his "disciples", he taught it to each one with such fervor that they took his teaching as the only and best way to do each exercise. This is why you have such a different variety of styles.  His disciples, otherwise known as the primary teachers that carried on Pilates education after his death, are:

• Romana Kryzanowska
• Eve Gentry
• Ron Feltcher
• Carola Trier
• Kathleen Stanford Grant
• Lolita San Miguel
• Mary Bowen

Of these instructors, only Romana and Lolita were actually certified by Joseph Pilates to teach in his original studios.  However, without the attributions of all of these people and more, Pilates would not be known as what it is today.  In fact, Joe called it controllogy; the art of controlling your body through breath and movement.  

As I begin to explain the similarities and differences of both these disciplines, I'm going to make a quick disclaimer:  I'm not a yoga instructor and will be generalizing most Yoga's from my own personal experiences. From my experience Iyengar is the most similar to Pilates as it promotes postural alignment, body awareness and strengthening.  Any comments from true Yogis are greatly appreciated.   

Think of the "Yoga" version of the Pilates exercise having a larger ROM (range of motion).  This is what differentiates most Yoga forms from Pilates.  Also think of flexibility verses stability.  Some cross-over exercises that exemplify this are below.  Please note, some Yoga forms use the exact same form as Pilates.  It simply depends on the style of Yoga you are doing.

Pilates Rocking vs. Yoga Bow Pose:

Although these exercises are very similar, there are two distinct differences:

Pilates Rocking

Yoga Bow Pose

1. First look at my lumbar spine, the lowest part of my back.  In the Pilates example you can see the extension.  My abdominals are pulled up to lengthen the lumbar spine.  In the Yoga version, you can see the compression on my lower back.  I'm simply using flexibility as opposed to flexibility controlled through core strength.
2. Now look at my upper body.  In Pilates Rocking, I'm extended through the crown of my head.  There are no wrinkles behind my neck and I'm sustaining length throughout the entire body.  You can even notice the shoulder position.  Because I'm extending through the crown, my shoulders are in the proper position, resting down my back.  In Bow Pose, my head is looking up causing compression on my neck.  My shoulders are pulled up as a reaction to my unnatural neck placement. This is exercise is promoting flexibility as opposed to length. 

You will begin to see a similar theme as these exercises are dissected. Next position:

Pilates Inversion vs. Yoga Plow.

Pilates Inversion

Yoga Plow

In this instance, the difference is simply the abdominal connection verses the flexibility.  In a Pilates inversion, you can see the space between my abdominals and my thighs.  Maintaining this space requires the back to be in a safe C curve and forces me to engage my core, protecting my lower back.  In Yoga Plow, my abs are not engaged creating pressure on my lower back.  Although this is extremely difficult for flexibility, my abdominals are not engaged and the flexibility isn't protected.  Maintaining the space between your abdominals and your thighs allows controlled flexibility.

Bridging:  Pilates vs. Yoga:

This position exemplifies the difference between a safe neck position verses a less safe neck position.  In the Pilates bridge on the right, you can notice the back of my head heavy on the mat.  My abdominals are engaged drawing my ribs into a neutral and my knees are reaching long.  This is a safe position for all clients.  

The Yoga bridge on the left is a less safe position as it is not something that will translate to all clients.  You can see the strain on my neck, shoulders and ability for lack of engagement through my core.  It's easy to see the ribs popping open here making it impossible to connect with my upper abdominals.  Although this will add to flexibility in the back, it is not done so in a way that allows me to stabilize through my core. 

Pilates Swan vs. Yoga Cobra

Pilates Swan (Full Exercise)

Yoga Cobra

Pilates Swan (Modification)

Notice the extension through the lower back on the Pilates Swan.  My abs are engaged and pulled off the floor.  This is what causes the extension through my lower back.  The only reason my arms are fully extended is because I can support the full pose both with my shoulders and my abdominals.  Most clients should and will do a modified version represented in the picture to the right.  Even in this photo, my abdominals are pulled up off the mat allowing the further extension in my lower back.

Yoga Cobra does not encourage lengthening.  Instead, it works the flexibility and can cause compression in the lower back.  This will give full extension through the chest, opening up the collar bone.  The only difference is in Pilates, we try to keep the neck long, no wrinkles.  In Yoga Cobra pose, the chin is turned up, which can cause strain on the neck and shoulders.  

Pilates stretches are the same as in yoga: Rest Pose, Child's Pose, and Happy Baby.  The only stretch we use differently than in Yoga is the cat/cow stretch.  Pilates uses extreme positions to set a neutral for your body.  By going into a round back and arched back in all fours position (cat/cow), one can establish a happy neutral between those two extremes to get the most out of the next exercise in all 4's.

Pilates works through stability and core strength with modified ROM while some Yogas tends to go for flexibility over  stability and strives for a larger ROM.  Work within your own means and see if what you notice as differences between Pilates and Yoga.  Your comments are welcome!