Yoga vs. Pilates: Which is Better for Athletes?

Yoga and Pilates share many similarities. They both focus on adding flexibility and strength and improving your breathing and concentration levels, but the approach to getting results from the two types of workouts is different. Traditional yoga is more of an art or a practice, where you use your mind to achieve harmony and peace while doing your poses. Pilates is a form of conditioning and strengthening that relies on strict physical workouts mastered with rigorous practice. Many athletes do both yoga and Pilates to complement their strength and conditioning programs.

What is Yoga?

Yoga is a discipline that often combines physical and spiritual practices that benefit your overall well-being. It involves learning a combination of breathing exercises, poses, and meditation techniques. Yoga tends to your mind and your body. More than 300,000 million people around the world practice some form of yoga.

What is Pilates?

Pilates is a method for working out your core muscles which include your legs, back, and abdomen. Joseph Pilates is credited with creating Pilates workouts around 1920. He initially developed Pilates to help dancers recover from back injuries. As Pilates evolved, it became evident that it was a practice for anyone who wanted to strengthen their core, gain flexibility, and work on their balance.

Yoga Basics & Benefits

In yoga, Asana is the overarching term used to describe all the different poses that are available. There are 4 different types of Asana poses: standing, sitting, prone, and supine. The benefits of yoga include improving your strength, flexibility, and balance. Below are examples of each of the 4 different poses.

Standing Pose: A standing pose is where you start with one or both feet planted on the ground.

Example: A mountain pose is a standing pose with a long deliberate stretch that loosens your legs, shoulders, arms, and back. It’s usually done intermittently throughout a yoga session. To start, stand at the front of the mat with your feet shoulder-width apart. With your hands on your hips, move your pelvis forward over your ankles. Drop your arms and stretch them as high as possible over your head with your hands clasped together and your head back. Slowly move back to a neutral position with your back while breathing deliberately. Repeat this several times.

Sitting Pose: A sitting pose is where your bottom is on the ground.

Example: Known as the “Easy Pose,” Sukhasana is when you sit with your legs crossed. Your arms are at your sides resting on your legs with your palms facing upward. Your back should be straight and tall. This pose helps loosen your hips.

Prone Prose: Prone poses are when you start with your stomach on the floor.

Example: A cobra pose is when you lie on your stomach with your feet fully extended and shoulder-width apart. Your hands should be on the ground at your sides. Lift your head off the floor while using your hands only as support. When you reach the top, lift your head up and hold your breath for 3 seconds. Cobra poses can help improve your back strength and flexibility.

Supine Pose: A supine pose starts from a position where you lie on your back.

Example: A happy baby pose is when you lie on your back and put your arms inside of your knees. Bring your legs up by grabbing the top of your feet and then pull them in as far as possible to your chest. Do this while holding your back and bottom on the floor. Your head can be flat on the floor. To get an abdominal stretch, lift your head up and hold that position. This can help loosen your hips, thighs, and groin muscles.

Pilates Basics & Benefits

There are 6 fundamental principles of Pilates: breathing, concentration, centering, control, precision, and flow. Pilates can help improve your posture, flexibility, and strength. Below are examples of 3 Pilates exercises.

Scissor Kicks: Start by lying flat on your back with your legs extended straight out on the floor. With your head off the floor, extend your right leg up to the sky and grab it with both hands. Hold it for a second. Repeat the same movement with your left leg. This movement works your core and stretches your hamstrings.
Single Calf Raise: Standing on your right foot, move your weight to your toes and then push your right leg up as far as possible. You should feel your calf contracting on the way up and relaxing going down. Repeat with the other foot. If your balance is unsteady, you can support yourself with 1 arm on a wall. This exercise strengthens your calf muscles.
Triceps Push-Ups: Start in a normal push-up position with one exception. Instead of having your arms shoulder-length apart, place your hands on the ground facing outward with your thumbs touching or close to touching each other. Push yourself up and then lower to the floor, keeping your back parallel. This exercise focuses on strengthening your triceps, chest, and shoulders.

Yoga vs. Pilates: Similarities & Differences

Yoga	Pilates
Approach: Focuses on breathing, your movements, mind, and your wellness. It can be a practice or a way of life.	Approach: Focuses on your breathing and your body. It’s a series of non-impact exercises for your body.
Focus: It’s a therapeutic approach to syncing your mind with your body.	Focus: Concentrates on strengthening your core and adding flexibility to your body.
Practice: Usually on mats.	Practice: It can involve mats, machines, and weights.
Who’s it for? Athletes who are interested primarily in flexibility and their inner well-being.	Who’s it for? Athletes who are equally interested in strength and flexibility.

In conclusion, there isn’t one better option for athletes. Choosing yoga or Pilates isn’t an either-or proposition. You can do both to help with your endurance, strength, flexibility, and breathing. Yoga might be better for developing your flexibility while Pilates could improve your strength more. Tailor your yoga vs. Pilates choice to fit your overall goals and personal preferences.