I started practicing yoga (first Iyengar then Vinyasa) in 1995 toward the end of my dance career. I had resisted it for many years, but something drew me into a class one day and I was hooked. Around that same time I was working with dancer who was teaching Pilates; I didn't really know anything about it, other than it was a type of exercise that was popular among dancers. It was the first time I had heard of it, but I didn't try it at that time.
Fast forward to around 2005, I had been teaching yoga since 1998, and decided to see what this "Pilates thing" was all about. I took a few classes and couldn't figure out why there were so few repetitions. I could lift more, do more, there were certain exercises where I felt like I was just drawing circles on the ceiling with my leg; what was the point? But I kept going and as I kept learning, I realized that when I started to understand the purpose of each exercise and performed it correctly, it was really challenging! You'll often (now) catch me saying "Pilates is really easy until you learn to do it correctly!" The exercises are very precise and target deep stabilizers, and until you can access those areas of your body, rather than just "muscling through," it seems too easy.
But what I noticed (and I mostly practiced mat Pilates at that time) was that I felt more connected to my core during my yoga practice. I could see the overlap in alignment cues between Yoga and Pilates, in terms of how, when and why to access certain muscles while holding the poses, and I was getting stronger and more physically adept in Yoga having practiced Pilates. This only increased when I started using the Pilates Reformer a few years later.
Similarities between Yoga and Pilates
- Both involve a physical practice in which you connect the breath with the movements that you are performing. While each type of breathing is different, the breath enhances the activity and helps keep you present.
- Both involve deep concentration and intentional movement.
- Both have exercises/poses that are done bilaterally (to both sides) to try to balance the strengths and weaknesses in the body and move you toward symmetry.
- Both are a great way to cross-train for other sports or activities (or general living).
- Both can be done by anyone, at any age or fitness level, as there are always modifications.
- Both can be adapted for people with injuries, physical limitations or restrictions.
- Both can help improve your posture and improve how you feel in your daily life.
Benefits of Yoga for Pilates students
Yoga is a great mind/body practice where your ability to focus and be present is as important as what you do with your body. Yoga is as much about the mind as it is about the physical practice. Through the practice of yoga you gain mental and physical strength and flexibility, as well as a deeper understanding of yourself. There is more stretching in yoga, so it can help with improving range of motion and flexibility. Like Pilates, you breathe with the movements (especially with Vinyasa Yoga) and use the breath to enhance your poses. Yoga breathing (Ujjayi) tends to be through the nose only with the purpose of keeping the mind present and building heat within the body. There are other types of yogic breathing (the practice of Pranayama), but this is the type most commonly practiced while moving. Yoga explores the spiritual through the physical practice, where you learn to let go of stress, let go of what doesn't serve you mentally and physically, and let go of reactivity. The practice can help improve your body image and your sense of self, teaching you to find love and compassion for yourself and others. The mental/emotional benefits are just a side effect of the physical practice, if you are open to them.
Benefits of Pilates for Yoga students
Pilates focuses on the core but is a great full body workout. The precise exercises target deep muscles that support your body, giving you better posture and longer, leaner muscles. Personally I always feel taller after practicing Pilates (and at 5'2" I can use all the height help I can get!). Working from the center outward gives you deeper control over your body, which will translate to better balance, better functionality and better stability over all. When done properly, Pilates focuses on the deep stabilizer muscles so that you are not only relying on the big muscle groups to "push through" the exercises. As I mentioned before, it is possible to "muscle through" the exercises, but then you are missing the beauty of purpose of Pilates. The lower repetitions are to help you keep your precision of movement, feeling the deep core muscles, so that you move from your center, not just on your mat, but in your daily life. Strengthening these muscles allows you to do more with less.
Whether you are a Pilates student or a Yoga student, you might want to experiment with what the other practice offers. Yoga might offer you some peace of mind while Pilates might give you some more core strength. They are very complementary practices and each will enhance the practice, experience and enjoyment of the other.
Janine L. Agoglia has been teaching Vinyasa yoga since 1998. Her yoga journey started in 1995 with Iyengar Yoga and she stumbled upon Vinyasa yoga in 1997. The combination of breath with proper body alignment is what fuels Janine's practice and the classes that she teaches. She believes that yoga should be safe as well as challenging, creative and fun. She always emphasizes proper alignment within the flow, as well as focus, breath and humor to help students find the balance between strength and ease. Deepening one’s physical awareness helps one strengthen his/her spiritual awareness and mind-body connection. Janine loves being able to help people deepen their own practices, finding yoga in everyday life, on and off the mat. Her DVD, “Vinyasa Yoga for Regular People” is available for purchase at the front desk at Lumina Mind Body Studios in Wayland, MA.
In addition to being Director of Yoga at Lumina Mind Body Studios in Wayland and Natick, Janine is also a Licensed acupuncturist and Chinese herbalist who practices at Integrative Therapeutics in Natick. To contact Janine, please email her at acuyogamama@hotmail.com.
