While vacationing in Chiangmai, Thailand and with lots of time in hand, I came across this article in NY times. I do agree that yoga is more around to your physical and mental health than Pilates. But I do add some Pilates moves in my class.

ASK WELL AUGUST 9, 2013, 11:23 AM 40 Comments

Ask Well: Pilates vs. Yoga

By GRETCHEN REYNOLDS

Yoga, left, and Pilates, right, strengthen different muscles.

Q

Is Pilates better than yoga for strengthening exercises?

Asked by Rodin’s Muse • 786 votes

A

The answer depends to a large degree on what it is you’re trying to strengthen.

In general, Pilates exercises, originally developed by the fitness trainer Joseph Pilates, target the core muscles around the spine. If your aim is to strengthen your midsection, then Pilates is a fine choice. In a small but well-designed study last year, nine sedentary women who completed 36 weeks of supervised Pilates training bulked up their abdominal muscles by as much as 20 percent, while also lessening any existing muscular imbalances there.

“Pilates can be recommended as an effective method to reinforce the muscles of the abdominal wall and to compensate pre-existing asymmetric developments,” the authors said.

But whether such training fortifies the rest of the body is questionable. A review last year of Pilates-related science found little credible evidence that the exercises added muscle or incinerated body fat apart from in the midsection.

Yoga, however, especially hatha yoga, with its flowing poses, may strengthen larger sections of the body.

“Depending on the specific style, yoga is a quite intensive exercise intervention,” said Holger Cramer, a research fellow in integrative medicine at the University of Duisburg-Essen in Germany, who is studying the physical impact of yoga. A telling 2011 study published in the Asian Journal of Sports Medicine found that after six months of almost-daily sun salutations (a multipart yoga pose) and no other resistance training, young men and women could bench-press significantly more weight and complete far more push-ups and pull-ups than at the start of the study.

The upshot? Pilates may be preferable if your primary goal is a solid core, but if you’re hoping to strengthen your upper body and goose your push-up tally, you’ll probably accomplish more with sun salutations and other yoga moves.

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- John
- Washington
I never understood the reason for bench lifts, as I don't recall a situation outside of the gym where it would have been useful. Perhaps if I were trying to drop a tranny while under a vehicle, something I never did, but overhead presses provide better transfer of strength than bench presses do so I still don't see the reason for bench presses.

Comparing the side benefit of other exercises for improving strength is interesting, but specificity is still a basic principle that serves as a baseline.
- eliza twist
- oakland ca
I'm always happy to read about Pilates. Alongside Yoga, it's a bit of a "David", but hey it's only been around since the mid-twentieth century. I've posted a longer response to this article on my blog. Please visit if you are interested in learning more about Pilates: bodysleuth.com.
- Lucy
- NYC
Sigh. All asana practice, aka yoga, is hatha yoga. I think the author actually means vinyasa yoga.
- JeanneDark
- New England
For the past two years or so Pilates has been part of my well rounded work-out program. I focus on the spine oriented exercises and they do a world of good. A lot of lost flexibility is restored, and I rarely experience the upper back and cervical muscle tension that plagued me most of my adult life. My posture is wonderfully improved and it appears I regained some of the height I assumed was lost forever. None of this happened over-night; I stuck with it and it's as if my spine gradually decompressed.

Yoga is more of a struggle because I am the least flexible person I have ever known. Some of the stretch sequences always feel wonderful though and I love the sense of community.

I encourage readers to try different instructors and classes until you find the style or teaching techniques that are right for you. Different strokes for different folks.

There are lots of ways to strengthen your core. Lots.
- Angelo Tomedi
- New Mexico
The studies cited do not compare Pilates vs Yoga. There were no direct comparisons, and no control groups. Very poor quality small studies from which no valid conclusions can be made.
- mo
- nyc
I teach both. NYTimes, where are you getting your information and have you done a Pilates workout lately?

Hatha yoga refers to the six aspects
pursued to obtain samadhi (mastery of the mind), which itself is one of the eight limbs of yoga (roughly meaning "to yoke".) Asana, the physical poses and postures, is another limb. (As per Patanjali).

We have begun to refer primarily to the physical practices of asana and pranayama (breath control) as"yoga". The goal is to prepare the body for meditation.

There are vigorous, fiery, flowing asana practices, and there are measured, controlled, calm asana practices. Sometimes they are the same. Asana practice may be taught as goal oriented but generally it is more experiential, and goals likely to be more qualitative than quantitative.

There are just as many schools and styles of Pilates (and as much politics.)
I can't speak for the man, but many (and I) see Contrology as absolutely a workout for the entire body, especially when the apparatus is taken in to account. Pilates is totally goal-oriented, with clear progressions- and is almost purely a physical practice (with tremendous mental benefits).

This is really the biggest difference between Pilates and yoga. Asana and Pilates are really not that different.

There are Pilates practices that are vigorous, fiery and flowing and that are measured controlled and calm, and sometime the same person needs their workout one way on Monday and the other way on Friday.
- Lisa
- Los Angeles
What a disappointing article! As someone already noted, the two studies are comparing apples and oranges -- pilates' effect on abdominal strength vs. yoga's effect on body composition and upper body strength. I have been doing pilates diligently for 5 years, I can attest personally to dramatic changes in my arm and leg strength as well as my overall flexibility (a primary goal of pilates, that goes unmentioned in this discussion). Just as with free weights (which I also did for years), it's easy to measure the changes -- I keep adding springs (resistance) to my reformer settings!
- Tony Guarisco
- baton rouge
Yoga is rife with the bodies of the injured.
- A.
- NY, NY
Articles like this need to stress a point made by one of the commentators: not every style of exercise is good for everyone. After damaging my hands and arms in a way that required three surgeries, I learned that I should not be doing weights because I am hypermobile and therefore have poor proprioception. Given this, yoga would be the worst possible exercise for me. So I do a truly pathetic form of pilates with an expert teacher in a 1:1 setting.

Does it frustrate me that I'm only doing my core? Absolutely. But better to do something than nothing - or the wrong thing.

People are told to see their doctors before starting an exercise program - that doctor should include a physiatrist or someone else who can study how your body is made and suggest an appropriate type of exercise.
- Steve
- Philadelphia
Hatha yoga - "hatha yoga, with its flowing poses" - really? I think it is vinyasa that has the flowing from one position to another. Hatha is stationary, one pose, then the next.
1. Karen Rice
  
  Washington State
  
  Hatha yoga includes vinyasa yoga as a subtype.
  
  Aug. 9, 2013 at 5:27 p.m.
  
  RECOMMEND2
2. Lucy
  
  NYC
  
  Hatha actually includes all the different physical yoga practices (aka asana), including vinyasa (which is what people think of as "flow") and Iyengar (which is closer to what you're describing as hatha). But you're correct in that the author is misusing the term hatha.
  
  Aug. 10, 2013 at 8:37 a.m.
  
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- Amidlife
- Washington State
I do both. They augment each other, both in style and substance. Why choose?
- yogiromero
- Honolulu
There is too much emphasis on "yoga as a workout" in the West thanks to Lululemon and their constituents. Pilates is for type A people who cannot deal with yoga's quiet parts. There are also too many yoga teachers who are rajasic and burn their student's shoulders out in Chataranga and mindless sun salutations. The Yoga Alliance RYT process is killing yoga with inexperienced teachers with only 200 or 500 hours of training. Yoga is meant to be a life long (and beyond) practice. Pilates just gives you abs.
1. NJ Girl
  
  northern NJ
  
  I, too, dislike the Western workout, harder and faster approach to yoga. However, breathing with Pilates is integral to the work. I found working out with mindfulness was aperfect fit. I was able to heal a weak, stiff back with Pilates. I was not able to sit upright well enough to do yoga poses. I don't think either should supplant the other.
  
  Aug. 10, 2013 at 8:37 a.m.
  
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- Nate R.
- Boston
If your primarily interested in improving strength, why would you pick either of these activities before more straight forward strength training?
READ ALL 4 REPLIES
1. Nate R.
  
  Boston
  
  I agree that it would probably be more useful for strength than messing around with a bunch of machines. I guess my point is that if you're goal is to "bench-press significantly more weight and complete far more push-ups and pull-ups", one is probably better off doing bench-press, push-ups, and pull-ups. Asking which of Pilates and Yoga is better for improving strength is like asking weather it is better to open cans with a hammer or a screwdriver.
  
  Aug. 9, 2013 at 4:24 p.m.
  
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2. Sarah
  
  Cleveland, O
  
  Because yoga is resistance training for those of us who feel uncomfortable or unwelcome in traditional gym settings. Through yoga, I developed more strength - and was able to maintain it - more so than I ever have with traditional weight training. Two routes to the same place. Case in point - when I did my baselining with a personal trainer, I held the wall sitting stance for 5 min. I don't look like someone who could do that - but I beat the best starting time he had among his clients by 45 sec.
  
  Aug. 9, 2013 at 4:24 p.m.
  
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3. Djunia
  
  San Francisco
  
  Because some aspect of your health (like hypermobility, high blood pressure, or the like) makes direct strength training dangerous.
  
  Aug. 9, 2013 at 5:33 p.m.
  
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- My5Alive
- Bucks County.Pa.
taken directly from the above referenced link on the sun salutation:
"from the present study, it can be concluded that sun salutation is an easier and less time consuming alternative to improve strength, body composition and general body endurance."
if you look at the graphic for sun salutation provided in that study, it requires core strength and core stability to be able to even hold yourself up.
These are two crucial elements in any sound, functional, movement program let alone Pilates.

And the core is comprised of 29 muscles that wrap around the abs, hips, butt and inner thighs. The core IS NOT just the abs.
Ms. Reynolds, I would have thought you would have done that homework at least before posting this contest between yoga and Pilates.

I don't agree with your conclusion about which is better at strengthening.
If you do not have a strong/stable and well founded core you are opening up yourself to possible injury somewhere down the line.

Maybe that's why articles are written on how many injuries there are in yoga classes.
Practice Pilates so it can help build strength to improve your yoga;)
http://www.MoveMoreToday.com
1. Tony Guarisco
  
  baton rouge
  
  The Core is not the abs at all. That's old stuff.
  
  Aug. 10, 2013 at 8:35 a.m.
  
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- L
- NYC
Excuse me, but the article says:

"after six months of almost-daily sun salutations (a multipart yoga pose) and no other resistance training, young men and women could bench-press significantly more weight and complete far more push-ups and pull-ups than at the start of the study."

The operative word there is the word "YOUNG"! Thus, the sentence says nothing about middle-aged or older practitioners of yoga.

When I was younger, my body could do a lot of things it can't now. Let me know when someone studies whether 6 months of "almost-daily" sun salutations result in OLDER people being able to bench-press significantly more weight, etc.
READ ALL 4 REPLIES
1. L
  
  NYC
  
  @Paul Kevin Smith: You are missing my point! There are plenty of Yoga AND Pilates instructors who can do all their "stuff" into their 70's and 80's (in the case of Pilates, that included Joseph Pilates himself and plenty of his followers).
  
  I don't have a dog in this fight, but my POINT is that the article says yoga lets YOUNG people bench-press more weight & complete more push-ups & pull-ups. That's great for the YOUNG people. But the article says NOTHING to indicate that the same results are true for people in their 40's-80's. When they do THAT study & can give the results, I'll be interested in hearing about it.
  
  Aug. 9, 2013 at 3:53 p.m.
  
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2. me not frugal
  
  California
  
  Age is an important factor to consider. Some of the mat work you do in Pilates is not recommended -- and can in fact be damaging -- for older people with neck or spine issues, especially osteoporosis. That curling of the upper spine that you see in the photo on the right should be avoided.
  
  Aug. 9, 2013 at 4:09 p.m.
  
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3. Lucy
  
  NYC
  
  Anecdotes aren't evidence, but as a middle-aged yoga teacher who works with plenty of middle aged and older students, I have seen that the strengthening benefits of practicing sun salutations applies across all age groups. The only caveat is that you have to be in decent enough shape when you start to make your way through a modified version of the salutation in order to build strength.
  
  Aug. 10, 2013 at 8:37 a.m.
  
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- in the know
- NYC
It can also depend on why you're trying to achieve. I used to struggle with back pain and pilates worked great. My doctor told me to stay away from yoga because some of the positions would make things worse. of course, everyone's condition is different so you have to use your own judgement.

And there's also the matter of learning the correct way to do the yoga poses. A PT friend of mine told me that she gets a lot of patients who have developed serious injuries from yoga becasue they didn't learn the correct way of practicing.
- pealass
- toronto
Pilates is a good option for those who have sustained chronic injury or have issues when doing yoga. (As I have).
As mentioned above, there is often a "fusion" when it comes to certain practices.
For those who can no longer practice in a crowded, fast paced class suggest either therapeutic yoga or pilates. The meditative aspect of yoga practice can be done independently if one likes.
1. jona
  
  CA
  
  I sustained a serious and ongoing injury in session two of a four- session beginning yoga class. Could hardly walk for a year. My chiropractor said that one of the unintended consequences of having her practice down the block from a well-known yoga center is that she gets a lot of new yoga-injury patients. Her practice is booming.
  
  Aug. 9, 2013 at 4:24 p.m.
  
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- Anita
- Cincinnati, Ohio
I don't see how these studies can legitimately be compared.

The purpose of the Pilates study: "to analyze the effects of Pilates on the volume of the rectus abdominis (RA), obliques, and transversus abdominis, with the last two considered conjointly (OT)."

The purpose of the yoga study: "to evaluate effects of regular practice of sun salutation on muscle strength, general body endurance and body composition."

Apples and oranges.

I do Pilates under the instruction of a skilled teacher who makes a point of knowing her clients' physical issues, strengths, and limitations, and who constantly switches up routines and challenges us with additional complexity and subtlety as we advance. Her students do lots of upper-body, arm, leg, and foot work, and though each exercise is usually powered from the core, we are strong head to toe. It is a complete misrepresentation of Pilates to reduce it to a mere core-strengthening discipline.
- Pacifica
- Salt Lake City
Pilates focuses on the core but also on upper-body strength, particularly along the spine and in the shoulders, with its plank moves and "100s.". Mat pilates also includes standing moves that require a great deal of balance and control. To do both yoga and pilates is a great combo, as the breath exercises differ. I do both in a single 90-minute class that starts with Pilates and moves to yoga.
1. Cara
  
  San Francisco, CA
  
  Absolutely! I found out pretty quickly with my excellent Pilates instructor(whom I've followed to 2 other places besides where I first started up with her)that Pilates, properly taught, is not just all about "abs" although indeed one's whole area in that respect is greatly helped. I found out that classical Pilates mat can be a wonderful all-over-strengthening and balancing-out discipline, and it helps with literally anything else one is doing. I do my basic weight workouts at the gym, cardio, and hoop dance, and Pilates gives me a great body awareness and tensile strength to do all of these.
  I'm in complete agreement with Anita above too - my teacher is a lot like hers, extremely thorough in approach. It really is a whole-body discipline that takes a great deal of focus and control, In fact, one of the older names for it was Contrology - very apt, as one finds out when struggling through even some basic Pilates exercises. Along the way, I found out that there's more than one way to get strong. Take a look at any serious Pilates practitioner who has also followed a healthy diet and does some cardio exercise or dancing to compliment - he/she is like a steel spring, compact, but quite strong and able.
  
  Aug. 10, 2013 at 8:35 a.m.
  
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2. JeanneDark
  
  New England
  
  sounds great! Maybe I'll move to Salt Lake City.
  
  Aug. 10, 2013 at 8:37 a.m.
  
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- me not frugal
- California
Mat Pilates and yoga overlap a great deal. I've done yoga poses in Pilates class, and Pilates exercises in yoga class. However similar their actions can be, , however, the focus and purpose of these disciplines are very different. In yoga the (physical) aim is to stregthen the back body and let go of the gripping or clenching tendency of the front body. Lengthen and strengthen: the strength should come from your skeletal structure rather than muscle alone. You strive for equipoise, without strain. In Pilates, you do most of your work (hard work) across the front body (many versions and many repetitions of crunches). It is entirely muscle based, and even though posture is key to the princliples of Pilates, you do little balance work. For my body -- middle aged, tense, osteoporotic, and harboring many old injuries -- I find yoga to be the healthier choice. But so much depends on the particularities of ones body, the skill of the teachers, and the forms of yoga and Pilates chosen (Pilates mat vs. reformer, and the many different forms and practices of yoga) that I don not think there is a universal answer to which discipline is better or healthier.
1. Cara
  
  San Francisco, CA
  
  Right on, as far as what form of either yoga or Pilates to do, along with one's particular body issues. One has to choose wisely. Then, one can proceed and do very well, in one's own time.
  
  Aug. 10, 2013 at 8:35 a.m.
  
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- Yoga Divina
- Panama-USA
Its all Yoga. Everything is in exercise is Yoga.
Remember.. "A rose by any other name is still a rose.. "
or Yoga by any other name is still Yoga!
- narayani - laura
- washington, dc
This article did not mention all the other health benefits from a hatha yoga practice - it is a complete system designed to focus beyond the body to keep all the rest of our systems functioning in a BALANCED way (emotions, mental, spiritual). Key word is balance here . .. . thanks so much,
narayani laura
- Pete
- Oxford
It seems problematic that the measures of fitness described here correlate directly with exercises at the core of each system. Pilates involves a great deal of abdominal exercise, so of course abdominals would get stronger. Yoga "sun salutations," for their part, include a considerable amount of moving in and through pushup position, yielding arm strength improvements. Why not extend the question guiding this article theme to include other measure of fitness or health that go beyond these rather simplistic conclusions? (Of course, readers might have only very narrow health benefit targets themselves...)
- JK
- New Jersey
A good comparision but Yoga is supposed to be much more that a muscle strengthening excercise . The other perceived or real benefits of a mind body union needs to be considered as well.