Yoga vs. Pilates: How Do They Compare?

Yoga and Pilates are often mentioned together, and they share a lot: low impact, a focus on control and breathing, and a reputation as gentle. They are not the same, and neither is a weight-loss shortcut. Here is what the research supports.

The basics

• Yoga comes from an ancient mind-body tradition. Classes move through poses, often held for a while, with breathing and relaxation. Styles range from slow to quite vigorous.
• Pilates was developed in the early 1900s. It emphasizes core control, posture and precise movement, on a mat or on specialized equipment.

Back pain

This is where both have been studied the most. A meta-analysis of ten randomized trials with 967 people with chronic low back pain found strong evidence that yoga helped pain and back-related disability in the short term, with benefits for pain that continued longer term.

The picture for Pilates is more mixed. Several reviews found short-term pain relief, but a review of reviews concluded the evidence was inconclusive because many of the studies were small or low in quality. That is not proof Pilates fails, only that the research is weaker.

Flexibility, balance and strength

Reviews of Pilates in healthy people found strong evidence for better flexibility and dynamic balance, along with improved muscular endurance in the short term. Yoga also improves flexibility and balance, and some styles build strength through holding poses. Neither builds muscle like progressive weight training, so they work best alongside it. See our strength training for beginners guide.

What about weight and body fat?

An umbrella review of Pilates found it can reduce body mass index and body fat percentage modestly compared with doing nothing, and there is some evidence of body fat loss and increased lean mass over the short term. Research on yoga and weight shows small effects too, mostly in people who were already overweight.

Both burn fewer calories than brisk walking, running or cycling, because the effort is usually light to moderate. They are better thought of as supporting habits than as the main calorie burners. The official guidelines still recommend at least 150 minutes a week of moderate aerobic activity, so pair them with walking or other cardio (see how much walking is enough).

Other benefits people report

• Stress relief. The breathing and attention practices overlap with our guide to breathing exercises.
• Staying with it. Classes give structure and community, which helps consistency.
• Low injury risk, though poses done too hard or too deep can still cause strains.

Which to choose?

The best choice is the one you will actually keep doing. Tell the instructor about any injuries, and check with a clinician first if you are pregnant, recovering from surgery or have a medical condition.

The big picture

Both are useful, low-impact workouts with good evidence for flexibility and some for back pain, and a small effect on body composition. Treat them as part of a routine that also includes cardio and strength work.

Sources

• Cramer H, et al. Yoga for chronic low back pain: a systematic review and meta-analysis. Clinical Journal of Pain, 2013 (10 randomized trials, 967 participants).
• Wells C, et al. Effectiveness of Pilates exercise in treating people with chronic low back pain: a systematic review of systematic reviews. BMC Medical Research Methodology, 2013 (PMC3563510).
• Umbrella review of Pilates and multiple health outcomes, with findings on flexibility, balance, endurance, body mass index and body fat.
• U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition.