Yoga vs. Pilates: What's the better workout?

When I was a newly minted Pilates instructor in the early 2000s, I heard this question almost every day: "What's the difference between yoga vs. Pilates?" Back then, Pilates was only available in bigger cities, and the general population hadn't quite learned what it was. Yoga , on the other hand, had been part of the cultural zeitgeist for years — you could find a class practically anywhere. Today, things are vastly different.

In my friendly Denver suburb alone, there are three dedicated Pilates studios within walking distance of my house and two yoga studios within a mile and a half — and that's not even counting the gym and boutique fitness studio offering multiple classes of each every day. Classpass cites Pilates as the most popular fitness class style of 2025 for the third year in a row, with bookings still up 66% year over year. Yoga takes the second spot, with a 28% increase.

Because both are considered forms of mind-body exercise, people often use them interchangeably or assume that doing one means they don't need the other. No wonder the internet is buzzing with searches like "yoga vs. Pilates benefits."

Having practiced both for over 20 years, I can attest that Pilates and yoga are fundamentally very different, yet exceptionally complementary. Both are "a good workout," but they offer so much more than sweat drops on a mat. Here's everything you need to know to help you decide which is best for you.

Yoga vs. Pilates at a glance 

What is yoga? 

Yoga is often thought of as a series of poses on a yoga mat — but that's just one piece of a much broader practice. At its roots, yoga is a holistic discipline that unites mind, body and spirit through physical postures (asanas), breathwork (pranayama) and meditation.

"Yoga is a lifestyle practice, not just a physical one," explains Keri Bergeron , MSPT, ERYT-500. "We use the physical practice, breath work and meditation as tools to help us inhabit our bodies, slow the pace of our minds and tend to our nervous systems."

The physical practice most of us recognize today traces back to Hatha yoga, which arrived in the U.S. in the early 20th century and exploded in popularity in the 1960s. From that single tradition, many styles have since branched off:

• Hatha:The root of most Western yoga; holds poses with breath awareness. Good for beginners.

• Vinyasa:A faster-paced, athletic style that links movement with breath.

• Ashtanga:A vigorous, fixed sequence with controlled breathing. Good for those who like consistency.

• Yin:Slow and meditative; holds seated or lying poses for 3–5 minutes to target connective tissue.

• Restorative:Uses props to support the body in long, passive holds — ideal for stress, illness or recovery.

• Kundalini:Emphasizes breathwork, chanting and kriyas; appeals to those drawn to yoga's spiritual side.

• Bikram:A standardized series of standing poses practiced in a heated room.

• Iyengar:Therapeutically focused on alignment, with props for support.

Benefits of yoga

"The three benefits with the strongest evidence are stress reduction, improved mood and reduced pain. Yoga helps lower cortisol, the body's primary stress hormone, and shifts the nervous system from fight-or-flight toward rest and renewal," says Timothy Burgin , RYT 500, founder of the yoga resource site YogaBasics. Other potential benefits include:

• Improved flexibility

• Pain relief , including chronic pain, arthritis, fibromyalgia, headaches and back pain

• Improved self-esteem and emotional regulation , especially in adolescents

• Supporting brain health , especially cognitive function , as we age

• Reduced inflammation

What is Pilates? 

Pilates is a low-impact, mind-body exercise focused on core strength and stability, breath, functional movement and neuromuscular control. Classes are either mat-based (little to no equipment) or performed on an apparatus like a Pilates reformer , chair, ladder barrel or Cadillac (trapeze table).

Unlike weights, Pilates equipment uses springs — creating resistance through both the shortening and lengthening phases of movement. This challenges the deep core stabilizers throughout the entire exercise, which is why Pilates can build balance, core strength and muscular endurance in ways traditional strength training doesn't.

Pilates was developed by German-born Joseph Pilates in the early 20th century, rooted in the philosophy of "mens sana in corpore sano" — sound mind in a sound body. He opened his first New York City studio in 1926 and quickly became known for rehabilitating dancers. The method stayed largely underground until the 1980s, when second-generation teachers began formal training programs and Pilates as we know it today started to take shape.

Types of Pilates:

• Mat Pilates:Floor-based, performed on a mat (slightly more padded than a yoga mat), with little to no equipment.

• Equipment-based Pilates:Uses a reformer, chair, barrels or trapeze table with spring resistance.

• Classical Pilates:Follows Joseph Pilates' original exercise order, rhythm and principles exactly.

• Contemporary Pilates:Rooted in classical teachings but informed by modern biomechanics and rehab research — adapted for a broader audience.

• Pilates-inspired formats:Popular boutique offerings like Lagree, Fierce 45 and BODYROK are often confused with traditional Pilates but are distinct hybrid fitness classes.

Benefits of Pilates

"The primary benefits of Pilates are improved core strength, stability, posture and alignment. Pilates teaches people how to move more efficiently in everyday life. A consistent practice can help people feel stronger, more connected to their bodies, and more resilient overall," says Camille Boyd , NASM-CPT, personal trainer and Pilates instructor in Denver, Colorado. Research backs this up, though it's worth noting the evidence base is still growing and many studies are small — more large-scale research is needed.

Potential benefits of Pilates include:

• Increased core strength and stability

• Improved posture

• Enhanced muscle strength

• Improved body composition for people with overweight or obesity

• Injury prevention and better functional movement

• Improved quality of life for seniors

Similarities between Pilates and yoga

Despite their differences, Pilates and yoga share some meaningful common ground:

• Health-promoting behaviors :Practitioners of both are often inspired to make healthier lifestyle choices overall.

• Improved balance :Both have been shown to increase balance across several populations.

• Better mental health:Both yoga and Pilates have been found to relieve symptoms of depression and anxiety.

• Low to no impact:Both are joint-friendly options for people who need to avoid high-impact movement.

• Improved cardiovascular fitness: Pilates and yoga can improve measures of cardio fitness, depending on the pace of the classes.

• Improved sleep:Both yoga and Pilates have been found to improve sleep quality across various populations.

Key differences between Pilates and yoga

While both deliver meaningful results, the way each modality gets there is quite different. Here are the key distinctions.

Equipment and the class experience

The most obvious difference is that yoga is primarily done on a mat. Pilates can be mat-based too, but most often it's practiced on spring-loaded equipment. Both use small props, but with different intentions. " Yoga classes often use props like blocks or straps for support, while Pilates uses props to increase functionality or to challenge a client," says Matt McCulloch , Pilates educator and studio director at Kinected Center in New York City.

Reformer classes are typically taught in small groups of two to eight, compared to yoga classes that may have 30 to 40 people. This means that Pilates classes often have more personalized instruction, though this tends to come with a higher class price.

Spirituality vs. functionality

Yoga is rooted in spiritual tradition. Its intention is to quiet the mind and reach a meditative state, which explains why it's strongly linked to mental health, cognition, and mood benefits. Pilates, on the other hand, is more focused on the physical body, building functional strength and control through precise movement. "What Pilates does exceptionally well is improve neuromuscular control, movement precision, coordination and muscular balance," explains Pablo Vera Saura , master instructor trainer with Merrithew Stott Pilates.

Mind-body, two different directions

Both practices engage the mind-body connection, but from opposite angles. Yoga employs the body to center the mind, while Pilates employs the mind to strengthen and stabilize the body.

Flexibility vs. mobility

Both can help reduce joint stiffness, just in different ways. Because yoga poses are often held for a period of time, they build passive flexibility — essentially, your ability to stretch the muscles and soft tissues around a joint. Pilates, on the other hand, rarely holds a stretch. One of its core principles is flow, so movements stay dynamic. The result is more joint mobility, driven by balanced forces between push and pull.

Yoga vs. Pilates: Which is better?

The choice depends on your goals. "If someone is looking for more core strength, posture work, stability, or help with aches and pains, Pilates may be the better fit. If they're craving stress reduction, mindfulness or a more meditative movement experience, yoga might resonate more," Boyd explains.

Yoga is best for:

• Pain relief

• Flexibility

• Stress reduction

• A spiritual approach

Pilates is best for:

• Functional movement

• Injury prevention

• Core strength

• Muscular conditioning

• Mobility

• Joint stability

Is Pilates or yoga best for beginners?

Both are beginner-friendly, as long as you find a class suited to your experience level and an instructor who knows how to modify for different bodies. For Pilates, Vera Saura recommends looking for an instructor who:

• Explains exercises clearly

• Offers modifications and progressions

• Pays attention to individual needs

• Encourages quality of movement over intensity

• Creates a supportive, educational environment

For yoga, Bergeron puts it well: "I often find that people who teach beginners tend to be the best teachers. If you always teach young, able-bodied folks, it can be difficult to develop a vast toolbox. When you teach different age groups, body types, or ability levels, you have to be much more resourceful and creative."

Is yoga or Pilates better for back pain? 

Both have been shown to improve back pain , but the cause of your pain matters. Yoga's focus on lengthening tight muscles is appropriate for some types of back pain but could exacerbate others. Pilates targets the deep core stabilizers of the trunk and hips, making it a potentially better fit if your pain stems from misalignment or hypermobility .

As always, talk with your doctor, physical therapist or another health care professional before starting either practice for pain management.

And ultimately, Boyd puts it simply: "Both practices have tremendous value, and the 'best' option is the one someone will enjoy and stick with consistently."

FAQs

Pilates vs. yoga for weight loss

Both Pilates and yoga can support weight loss by increasing activity level and strength. "Many people find that when they feel stronger, move better, and experience less pain, they're more likely to stay active overall. Consistency is the most important component to weight loss," says Boyd.

That said, neither alone will significantly move the scale. "Age, genetics, hormones, metabolic disease, mental health concerns and the stressors we have outside of yoga can impact our weight greatly," says Bergeron. Diet , sleep and other forms of exercise all play a role too.

Yoga mats vs. Pilates mats — is there a difference? 

While you can technically use either type of mat for both practices, Pilates mats are typically more cushioned to protect your spine, whereas yoga mats tend to be thinner, which is better for balance poses.

Can you do yoga and Pilates together?

Absolutely — they're incredibly complementary, and practicing both means you'll reap the benefits of each. Just keep in mind that for a truly well-rounded fitness program, you'll want to fill in the gaps that neither covers well: weight training for muscle mass and bone density, and cardiovascular exercise for heart health.

Is yoga or Pilates better for flexibility?

Because yoga focuses on the lengthening of soft tissues around your joints, it's technically better for true flexibility. However, if you're more interested in improving mobility, Pilates may be a better fit.

Meet our experts 

• Keri Bergeron , MSPT, ERYT-500

• Camille Boyd ,NASM-CPT and Pilates instructor

• Timothy Burgin , RYT 500, founder of YogaBasics

• Matt McCulloch , Pilates educator and studio director at Kinected Center

• Pablo Vera Saura , master instructor trainer with Merrithew Stott Pilates

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.