ACTiV 7

the benefits of yoga and pilates

Yoga and Pilates are low-impact, mind-body exercises that share many benefits, including 

improved strength, flexibility, balance, and mental well-being. The primary difference lies in their origins and central focus: yoga is an ancient spiritual practice, while Pilates is a more modern system focused on core stability and rehabilitation. 

Benefits of yoga

Rooted in ancient Indian tradition, yoga combines physical postures (asanas), breathing techniques (pranayama), and meditation to unite the body, mind, and spirit. 

• Enhanced flexibility and mobility: Yoga’s focus on stretching and holding poses gradually increases your range of motion.
• Improved strength and endurance: Holding poses and using your body weight as resistance builds muscle strength throughout your entire body.
• Reduced stress and anxiety: The practice emphasizes deep breathing and mindfulness, which helps regulate the nervous system, lower cortisol levels, and promote relaxation.
• Better sleep: Regular yoga practice can help you fall asleep faster and get more restful sleep.
• Relief from chronic pain: Yoga can help ease the discomfort of conditions like low back pain and arthritis.
• Improved cardiovascular health: Breathing exercises (pranayama) can help improve the function of the heart, brain, and lungs.
• Mental clarity and focus: The concentration required during practice can calm the mind and improve overall focus. 

Created by Joseph Pilates in the early 20th century, Pilates was originally developed for rehabilitation. It is known for its emphasis on controlled, precise movements that originate from a strong core. 

• Increased core strength: By targeting the deep abdominal, back, and pelvic floor muscles, Pilates helps build a powerful core, also known as the “powerhouse”.
• Improved posture and alignment: Strengthening your core and focusing on full-body alignment helps create length in the spine and correct postural imbalances.
• Injury prevention and rehabilitation: Pilates can help balance muscles and build dynamic strength, which stabilizes joints and can be used to aid in recovery from injury.
• Better balance and stability: Exercises that originate from a strong core naturally improve overall balance and coordination.
• Increased muscle tone: The controlled, repetitive movements build long, lean muscles and improve muscular endurance.
• Reduced back pain: By strengthening the deep core muscles that support and stabilize the back, Pilates can be effective in relieving lower back pain.
• Greater body awareness: Focusing on precise movements and breathing connects the mind to the body, enhancing proprioception (the sense of where your body is in space). 

How to choose between them

Deciding between yoga and Pilates depends on your personal wellness goals. 

• Choose yoga if: Your main goals are to increase overall flexibility and balance, manage stress through meditation and breathing, and focus on the mind-body connection.
• Choose Pilates if: Your main goals are to increase core strength, improve posture, and focus on stability. It is often recommended for injury recovery.
• Consider doing both: Since the practices are complementary, many people find that doing both yields the greatest benefits. For example, the core strength gained from Pilates can enhance your yoga poses, while the flexibility from yoga can improve your Pilates movements. 

Yoga generally costs £15-£25 per class in London, while Pilates costs £10-£25 for a group mat session but can be £70-£220 for private, one-on-one sessions. The cost difference is largely due to Pilates using specialized equipment like reformer machines, which increase the price, whereas Yoga often uses only a mat. However, both practices offer a range of options, from affordable community classes to more expensive studio sessions and specialized styles like hot or aerial yoga, which can also increase costs. 

Factors influencing cost:

• Type of class:Group mat classes are generally the cheapest option for both Yoga and Pilates. 
• Equipment:Pilates classes using specialized equipment, such as reformer machines, are more expensive than mat-based classes. 
• Private vs. group:One-to-one or private sessions are significantly more expensive than group classes due to the instructor’s personalized attention. 
• Studio location and reputation:High-end studios or specialized studios might have higher prices. 
• Specialty classes:More niche or intensive styles, like hot yoga, aerial yoga, or reformer Pilates, may have higher costs. 

Typical price ranges in London:

• Yoga:A standard yoga class can be around £15-£25, with variations for specialized classes. 
• Pilates:Group mat Pilates classes can start from £10, but costs increase for specialized equipment or one-on-one instruction.