Pilates vs Yoga Exercises

A core strengthener, this move is familiar to both Pilates and yoga students. Yoga might present boat pose with the legs together, and with or without grasping the ankles. In Pilates, the legs are in a V shape and the ankles are held. The basic move, using the abdominals to hold the body in a V while perched on, or just behind, the sit bones is the same for both.

This exercise brings up another general difference between Pilates and yoga which is that though there are some held poses, such as this one, in Pilates, in general, Pilates keeps moving.

The form of the exercise is very similar in Pilates and yoga, but it also shows some of the differences in emphasis between Pilates and yoga. In yoga plow, there is care taken in rolling over and back down, but the emphasis is on the stretch, which may be held for a long time. Pilates roll over is done as a continuous flowing movement, focusing on abdominal control to go up and down, and coordinating with the breath.

When you look at the instructions from Pilates and from yoga, notice the variations in arm placement, and the prop used in yoga. But also notice the clear alignment, with shoulders down and open chests, shown in both versions.

Despite their wildly different animal names, Pilates swan and yoga cobra are basically the same exercise. Both yoga and Pilates increase the stretch of this move by further straightening the arms.

Yoga practitioners will often combine cobra with other positions. For example, they might slide into it from plank position or move from cobra to upward facing dog. The beginning position for Pilates swan is always on the belly. Also, in Pilates the breathing pattern for swan is specific - inhale to extend up, exhale to release. In yoga, there may or may not be a breath pattern given, and the top of the pose is often held for more than one breath.

Plank is essentially the same in both Pilates and yoga. The idea is to hold the body in a straight line with the shoulders down and the chest open. Pilates might emphasize holding the abs in more, and yoga might hold plank for a longer time, but plank is essentially a traditional yoga move that one also finds in Pilates mat work.

Plank has been called front support in Pilates, but that seems to be giving way to the more traditional, plank. Both yoga and Pilates make this move more challenging by lifting one leg, then the other.

"Plank to Chaturanga." If you take a yoga class you are likely to hear that phrase many times. Moving from plank pose down into four limbed staff is the lowering part of a push up. In yoga, that move is often not followed by pushing directly back up in to plank, as one would in a Pilates push up. It is more likely to be used as a transition move into another pose like downward or upward facing dog, which is why it comes around so regularly in a yoga workout.

Pilates push up is one of the Pilates mat exercises that is most similar to a yoga sequence. As an exercise that flows with the breath from standing, down to plank, push up, and back to standing, it is reminiscent of the sun salutation, but with 3 full push ups set in the middle.