Yoga vs. Pilates: Which is best for YOUR body?
Yoga: Q&A w/ Jake Ferree
Q: Which part of the body do you think is worked the most with Yoga?
Jake Ferree: If I was to pick just one, I would say the core. Whenever you’re playing with balance, the core really needs to be engaged to hold a pose. Although there are not necessarily a lot of the “regular” crunch style abs getting hit in a yoga class, the entire core is engaged pretty much through the entire practice.
Q: Which goal are you most likely to achieve by practicing Yoga: flexibility, strength, weight loss, muscle definition, stress relief?
JF: I feel like this one changes as your practice progresses. When I first started practicing Power Vinyasa the goal I achieved the most was cardiovascular. My heart was working so hard in those classes that I burned a whole lot of calories. As I started to progress, flexibility became the biggest achievement. Once I started practicing more, throwing in arm balances, strength became a big part of my practice.
Q: What’s one unexpected benefit of practicing Yoga?
JF: For me, the most unexpected benefit of practicing yoga has been an increased awareness physically, emotionally and spiritually. When I first started practicing, I thought spirituality was just a bunch a silly stuff. But the more you practice, the more you open up to it without even trying or in my case without even looking for it.
Q: Which celebrity’s body do you think best reflects the amazing effects of regular Yoga practice?
JF: I am definitely going to go with Madonna here for the females and Adam Levine for the males.
Both of these celebrities have an amazing body and they can both move. I used to only lift weights in the past and aesthetically, I looked the part. But on a deeper level my body couldn’t really move very well. I was always sore and stiff. Yoga helps you look good on the outside, but more importantly, move a whole lot easier. And you feel good on the inside!
Q: What would you say is the ratio of cardio to strength training in an average Yoga class?
JF: For a full Vinyassa style class, I would say the cardio to strength ratio would be about 70/30. This is a rough guesstimate and can change depending on the class and also the student. Some students come into a class and work much harder than they need to, trying to “muscle” there way through every pose. For those students, the strength ratio would be a bit higher. Vinyassa literally means movement connected with breath, so unless you are instructed to hold a pose for a few breaths you are moving with every breath you take.
Q: How many calories do you burn in an average Yoga class?
JF: Anywhere from 300-500 calories. Another important thing to account for when we are talking about calorie burn is the after effect. If you end up breaking down muscle, the body will end up burning more calories after your workout is over in order to rebuild that muscle. So even though you may have burned 300-500 calories during the class, your body can very likely continue to burn calories after the class as well. Double bonus!
Q: What other exercise do you think is best (or is your favorite) to do in conjunction with Yoga?
JF: Yoga does a great job at hitting most of the muscles in the body. There are a lot of “push muscles” that get hit in Yoga. Push muscles are chest, triceps, anterior deltoids, abs and legs. The “pull muscles” don’t get hit as much. So I always make sure that I hit those a bit harder at the gym. Those muscles are the lats, the biceps and rear delts.
Q: What’s your favorite at-home Yoga DVD or online workout?
JF: One that I found and enjoy from time to time is called The Ultimate Yogi taught by Travis Elliot. Travis is a great instructor and the DVD comes with a few disks so it can be great for any level.
Q: Anything else you want to add?
JF: I feel that the greatest benefit behind Yoga is that it has the power to completely change your life. As life gets uncomfortable and things get tough, we learn to breath through it and remind ourselves that this too will pass. Yoga has taught me to take on my fears and has helped me believe in myself and realize that what could be perceived as impossible at one point can very likely become possible.
Jake Ferree is a Yoga Instructor, a Nationally Certified Personal Trainer and a Recconective Healer with over 10 years experience in the fitness industry. Whether it’s a yoga class, private training session or a breathwork / healing session Jake speaks and teaches from his heart. Jake’s breathwork / healing combines aspects of pranayama breathing, reiki and recconective healing to help his client release blockages throughout their bodies and to help them become more connected to the peace, love and joy that is already within them.
So how does Yoga compare to Pilates…
Pam S @ Nuts for Nutrition says:
I’ve actually never taken a class in either. I think I’d be more suited towards Pilates though, I really like to feel the burn!
Whitney English says:
You should try both!!! I’m seriously addicted to each :) And I guarantee you’ll feel the burn from Yoga if you find the right teacher!
Pam S @ Nuts for Nutrition says:
That’s probably why I haven’t cause I’m too scared I’ll find the wrong teacher and never go again!
Davida @ The Healthy Maven says:
I’m a big yoga fan but not so much pilates. For some reason pilates really irritates my hip but I find yoga to be a bit less intense on it. Not entirely sure why! But my mom is addicted to pilates and I could never get her to do yoga even if I tried!
Whitney English says:
That’s good that you listen to your body. And you’re right, what works for one person doesn’t always work for another!
Emma @ Life's A Runner says:
To be honest, I find myself getting bored during pilates. At least in yoga I can try to stay calm and serene, but pilates just makes me want to go running!
Whitney English says:
I think I would get bored if I ONLY did either, but like Heather suggested in her info about Pilates, mixing it up with an outdoor activity keeps things exciting!
Maria @ The Good Life says:
This is a very timely post because I gave yoga a try this weekend for the first time and while I can see the benefits I may need an actual class to help me with proper form.
Whitney English says:
DId you try it on your own? I definitely recommend finding a good Power Yoga, Vinyasa based class in your area!
Julie says:
I love yoga. I don’t do Pilates much – I’ve tried the regular and reformer classes and just couldn’t get into it. I like the calmness and bodyweight work of yoga much more. I also think this is because I’ve encountered great yoga instructors – there are also so many more of them it seems!
Whitney English says:
I didn’t like Pilates the first time I tried it, and that was for a regular mat class. I LOVE the Megaformer classes though that they offer at PP. It’s unlike anything you’ve ever tried before and it really kills your muscles, especially the butt! I highly recommend trying it out before you write off Pilates for good!
Kristina @ Damn Ten Pounds says:
I’ve done both but I have to claim allegiance to Team Pilates. I feel like I’m getting more of a workout and can see results faster. But when I’m stressed and need to clear my head, there’s nothing like a bikram class to purge the day away :)
Whitney English says:
I’m all for a combined attack on the bod from both :)
Gillian @ That's G says:
I think I prefer yoga (only because I do it way more). I wish I could get my Dad into either yoga or pilates — it would SO help his running and general fitness!!
Whitney English says:
Maybe if you do it with him he’ll try!
Ashley @ Broc Blog says:
I try my best to do yoga once a week and Ive never actually tried pilates even though it looks amazing and I know Id love it. I definitely plan on checking out that pilates anytime dvd workout!
Whitney English says:
I haven’t tried the DVD, so let me know what you think!
Kim says:
I’ve never done either one in a class or studio setting – just with DVDs. I would have thought that yoga would have a higher strength ratio – holding some of those poses isn’t easy (at least for me!!).
Whitney English says:
I think it’s probably very class dependent. So one day may have more of a strength aspect than another day. And I’m with you about holding the poses, some of them can be real butt/thigh burners!
Jody - Fit at 56 says:
I think both have their benefits & for different reasons for different people.. I would lean toward yoga for me for flexibility, calming & all that.. I do so much other core work & stuff at the gym BUT I have always wanted to do both! :)
Whitney English says:
I totally agree! You should definitely try Pilates if you’re curious. It’s a great workout!
Katy says:
This is a GREAT post! I have seriously always wondered what the difference is between the two. I’ve actually never tried pilates, but would love to! Fingers crossed I win the giveaway ;)
Whitney English says:
I think you would really like it! Even if you don’t win, we’ll have to go sometime :)
Dr. J says:
My best friend is 6′ 7′!! He is a skier and biker which has caused him to have both knees operated and some more serious stuff from a bike accident in the mountains! He’s back on the bike, however :-)
I would lean towards yoga first because you do not need an apparatus to do it.
Thanks for the educational post!
Whitney English says:
Thanks Dr. J! Maybe my Dad should actually give both a try and see which works best for him.
Paula Porter says:
Love this picture of you and your Dad. Praying he gets physical relief soon so he can live pain free.
Whitney English says:
Thanks Paula! Me too :)
Suzanne Gibson says:
Whitney, thanks for a most informative article. I never thought about “push” and “pull” muscles before but it makes a lot of sense. I started yoga at age 60 after recovering from three major surgeries, and found it to be the greatest thing I can do for myself. Pain relief, better body movement, stress relief, I could go on and on. Love your column.
Whitney English says:
So glad to hear it’s worked for you! I found the push and pull information very interesting too. I never thought of that either. I did yoga on Monday though so this morning I hit my biceps (aka pull muscles) a little harder :)
PS: You need to get Cristina into Yoga!
Tonya@Healthy, Fit, and Frugal says:
I think they both are great and there is room for both, although I do find in general pilates (reformer style) can be a lot more expensive. But if money were no object I’d do both. I think pilates always make me feel leaner and stronger, where yoga made me feel more open, calmer, and more flexible. I did have a hard time moving in and out of those contraptions quickly though. ha ha. Awkward!
Whitney English says:
Haha, I still look like a huge spaz on the Megaformer! But nothing can be more embarrassing than falling on the treadmill in the middle of a busy gym (which has also happened to me).
Melissa @ Nourish By Melissa says:
Yoga and Pilates are my two favorite ways to be active :)
Whitney English says:
Awesome!
Coco says:
I’m all about low impact exercises. Yoga I’ve tried in the past but I just can’t get the hand of it. Pilates is probably my favorite type of workout to do. I started when I was in high school to try and improve my posture & relieve stress…. I definitely need to get back on the wagon!
xoxoxo
Whitney English says:
Well if you need a workout buddy….:)
Erin @ The Almond Eater says:
I definitely love yoga but haven’t given pilates a try in awhileeeee. However, since my hip flexors get tight pretty easily I’m kinda weary to try it anytime soon…I know there are a lot of poses that could bother hip flexors (are they called poses or moves in pilates? I have no idea!). I wannnnt to try it but for now I’m sticking to yoga.
Whitney English says:
Haha I’m not sure!! I would call your local PIlates studio and check with the instructors before trying it out again. I’m sure they have modifications so you can work around those tight hip flexors!
Natalie @ lovenataliemarie says:
I love Pilates. It’s such a challenge sometimes, but definitely so beneficial! It’s fun to learn new moves and be so interactive. :)
Whitney English says:
It IS a challenge! Which is what I love about it. When I go to Pilates, I know I’m guaranteed to get a good workout.
Bethann says:
Okay so I used to teach Pilates and it did great things for my thighs, but I find myself yawning through hundreds and I can’t seem to stop! I recently tried to pick it back up after a few years off of the reformer and realized it is still not for me.
I love yoga and all that it does for me mentally and physically…actually just completed a class so maybe I am still full of endorphins. :) Thank you for the super informative article!
Whitney English says:
I didn’t know you taught Pilates! Do you teach any other group fitness?
And I totally know what you mean about the post Yoga bliss :)
The vegan 8 says:
Thanks for this awesome post Whitney! I LOVE yoga , very highly tough yoga and can do it very well. I love the poses and how it makes me feel… It’s probably my favorite form of exercise out of everything I’ve done and do, which is a lot. The only thing I haven’t tried is Pilates! I’m now anxious to try it.
Whitney English says:
Yay! So happy I could inspire you to try it out. Let me know how it goes!!
Melanie @ Nutritious Eats says:
It’s harder to find Pilates for me, but I need to! Both are amazing!
Whitney English says:
I agree ;)
Andee says:
Pilates all the way! It has changed my running so much, helped me achieve core strength while toning and strengthening the entire body. It’s the best workout!
Whitney English says:
Running and Pilates are a great combo!
GiGi Eats Celebrities says:
OMG BOO!!! I was so confused by your post but I JUST REALIZED that there are multiple PAGES TO THIS!!! All I saw was “Stay Tuned For The Giveaway”! GROAR!!! :( Now I am sad. Alright, I guess I am heading over to Groupon! ;)
Whitney English says:
Aw sad! I was wondering why you didn’t apply! I know how much you love your pilates!!
Jyo says:
This is such a wonderful write-up! I have been doing Yoga for 4 years now, and have been planning to try a Pilates class. I kind of figured in my head that Pilates would be the right addition to shake things up in my workout regime, and now your blog reinforced my perception. I am going to try my first class and tell you how it goes. Thanks :)
Amanda Howard says:
I love, love, love YOGA! I also did pre-natal yoga during pregnancy and swear by it! I know 100% it made all the difference on delivery day and helped me to go drug free through 2.5 days of labour!
Whitney English says:
Wow, that’s impressive!! I’ll have to up my practice when I get pregnant…one day :)