Student Essays Teacher Training 2009 author Caitlin

Differences and Similarities Between Pilates and Yoga

Caitlin Ryan

03/05/09

           

            What are the differences between Pilates and Yoga? This is a question I've heard a lot, especially since moving to France, where the Pilates method is not as well known as it is in the US.  While the question seems to be posed quite often, I have yet to hear a satisfactory answer.  Often the reply will be "Well, Pilates is more strengthening, while Yoga is more stretching."  Which anyone who has taken a good yoga class will tell you, yoga definitely requires and builds strength, at the same time a well balanced Pilates class will also concentrate equally on stretching as much as it does on strengthening.  Another common answer is that yoga is spiritual, while Pilates is merely physical, which on the surface might seem true, but I would argue that any devoted Pilates practitioner would tell you that Pilates has changed more than just their body. 

            To better answer this question, I would first like to begin with a general definition of each method.

            Pilates is a method of exercise developed by Joseph Pilates in the 1920's. Contrology as it was originally called, consists of mat exercises, done on the floor, starting with small or mid-range movements and progressing towards a larger range of motion with flowing quality and correct alignment of the body. Positions are not generally held for long periods of time, rather, the student moves into and out of positions slowly at first, and progressing to a more rapid yet controlled pace. Mat exercises are complemented with special large and small apparatus to either assist movement or to resist movement. The larger machines, including the Reformer, the Cadillac and the Wunda Chair, utilize springs for assisting in rehabilitation or for challenging the more advanced client.

            There are several styles of Pilates currently taught today. Classical  Pilates indicates that the teacher will be teaching the exercises exactly as Joseph taught them as well as in a particular order. The schools of evolved or more modern Pilates, have consulted with doctors, physical therapists and movement specialists on all the exercises, the results being that the instructor will modify exercises or even remove a select  group of exercises, (ie flexion if the client has osteoperosis)  based on the individual client's needs and abilities.

           

            Yoga originated in ancient India, and is the oldest physical discipline in existence known to humankind.  Yoga typically means 'union' between the mind, body and spirit. It involves the practice of physical postures and poses, known as 'asana' in Sanskrit. As the name suggests, the ultimate aim of practicing Yoga is to create a balance between the body and the mind and to attain self-enlightenment. In order to accomplish this, one must do more than just the physical practice, they must adopt the yogic way of life, or the 8 limbs (ashtanga).  Ashtanga is the term given by the philosopher Patanjali, about 2000 years ago to describe the eight limbs of a path toward union of the Atman (individual soul, or little self) with Brahman (universal soul, or big Self). The practice of asana and pranayama (breathing practice) are just two aspects of the eight limbs of Astanga yoga. The other six steps are: Yama (social ethics), Niyama (personal discipline), Pratyahara (sensory withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (bliss).  The philosophy and practice of yoga offers guidance on virtually every aspect of our lives, and from the outset is much more than just physical exercise.

           

            Now that we have a basic reference to each modality we can begin to look at specific differences and similarities between them.

First on the list is Spirituality and it's relation to Yoga and Pilates.  Yoga devotees and scholars will tell you that the motivation for doing Yoga is (or at least should be) spiritual, as in the journey to enlightenment and the realization that you(your true Self) and God are one and the same.  However, many "yogis" especially in the west do yoga for the same reason they might do Pilates, for physical fitness or to follow a trend.  While the link between yoga and spirituality is well known and documented, the same cannot be said for Pilates.  We  know that yoga stemmed from the Hindu religion, and practices usually incorporate a form of meditation or spiritual reflection for the purposes of achieving enlightenment. In contrast, not much is known about Joseph Pilates' spiritual or religious beliefs other than that he felt that his Contrology method—as he called what is now known as Pilates, was "the complete coordination of mind, body and spirit."  He stated in his writings that the "trinity" (mind, body and spirit) with the adoption of the principles of Contrology was necessary to achieve spiritual peace and everlasting happiness. Most of his statements about the benefits and goals of Pilates centered around mental clarity, zest for life and better concentration. Before reading Joseph Pilates' book, I had never heard the "trinity" or even the word "spirit" mentioned in any class or teacher training I took.  When observing the exercises themselves it is obvious that Mr. Pilates was very inpired by yoga and much of Joseph Pilates's technique was derived from his study of Eastern philosophy.  I think it's a shame that this aspect of the teaching has been left out of the modern schools.

            Probably the second biggest difference I hear about yoga and Pilates is the differences in the breathing techniques.  Although there are differences here, there are some similarities as well.  Both techniques have a strong focus on breath awareness, and teach students to take full deep breaths.  Both techniques also teach practitioners to coordinate their movement with their breath.  I have heard people say that yoga uses diaphragmatic breathing while Pilates does not, which is why the belly moves in yogic breath but not Pilates.  In Pilates, "posterior-lateral" ("costal", or "ribcage") breath is used.  By keeping the abdominals deeply contracted the air is forced side ways and backwards, expanding the ribcage laterally (and eventually into the back body) instead of distending the abdomen.  However,  the diaphragm will distend on inhalation regardless of if the abdominal muscles are contracted or not.  A normal yoga breath is perhaps more natural as it allows the body to move more freely with the breath, but a Pilates breath can be very functional as the maintaining of the abdominal contraction supports the lumbar spine and improves thoracic spinal mobilization and function.

            Another key difference is in the intake and output channels for the breath.  In yoga one breathes in and out through the nose.  This method is believed to purify the air entering the body and also to retain the body's prana or life force energy.  In yoga it is believed that breathing through the mouth opens you up to the risk of environmental toxins and irritants on the inhale, and exhaling out of the mouth will let the precious prana that you have been working to increase and cultivate to escape with the breath. 

            In Pilates inhalation is through the nose, and there is a strong forceful exhalation through the mouth.  The exhalation through the mouth is meant to create a deeper connection in the lower abdomen including the pelvic floor, and therefore maintain the stability of the lumbar region. 

            Another similarity between yoga and Pilates are the bandhas, or "locks".  In yoga the bandhas are meant to be used to prevent prana from escaping the body. Jalandhara Bandha is the Throat Chakra Lock, which prevents prana from escaping the upper body. Uddiyana Bandha is the Sexual Chakra or Abdominal Lock, and Mula Bandha is the Root Chakra Lock—preventing prana escaping from the lower body. The technique is facilitated by drawing in or contracting the deep neck flexors, the transversus abdominus and the pelvic floor. These structures are also used in Pilates as key components in core control. The bandhas can facilitate better core, head, neck and trunk control during challenging yoga poses, and although they are known by different names in Pilates the same muscular structures are utilized. 

            While Pilates purports to use the mind to control the body, and yoga uses the body to control the mind, they both offer benefits to the mind and the body and in ideal cases even to the spirit.  Although Yoga and Pilates have many differences, one is greatly influenced by the other and I believe them to be very complimentary to each other.

References

1.      Return to Life Through Contrology and Your Health, Joseph Pilates; 1934

2.      The Yoga Sutras of Patanjali, translated by Sri Swami Satchidananda, 1978

3.      "The Other Mat", Stacie Sutkin, www.yogajournal.com

4.      "Yoga and Pilates: What's the difference?", Sherri R. Betz, PT, www.pilates-pro.com

5.      "Pilates Breathing: How and Why", Kyria Sabin, Pilates-pro.com

6.      "What is Yoga?" www.yoga.iloveindi.com

7.      "Breathing Room", Julie Gudmestad, www.yogajournal.com

Centre de Yoga du Marais
72, rue du Vertbois
75003 Paris
0033(0)1.42.74.24.92
0033(0)6.31.91.92.12
www.yogamarais.com
http://yogainparis.blogspot.com