Yoga or Pilates – Which One is Right for You?

Written by Jennifer Jones, Pilates & Yoga Teacher

Jennifer Jones is a Pilates, Yoga, and Meditation teacher and founder of JenZen Wellness, a holistic health and wellness company. She specialises in supporting women over 40 to prioritise their health and embrace their true selves. Jennifer offers both online and in-person classes and coaching sessions.

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Several years ago, I was diagnosed with scoliosis and experienced significant back pain. I was advised to try yoga to help ease the tension, and I did, for a while. But eventually, I stopped. Sometime later, I discovered Mat Pilates, and I was hooked. It turned out Pilates was exactly what I needed at the time: it strengthened my core and reduced the pain.

As I continued practising, I learned that Pilates emphasises spinal health, posture, core strength, and alignment, all rooted in a strong mind-body connection. It worked so well for me that I became certified in it. A year later, I completed my yoga teacher training, and the rest, as they say, is history.

I’m often asked which I prefer to teach, Pilates or yoga, and honestly, I can’t choose. I enjoy teaching both. They complement each other beautifully. They’ve helped me tremendously in my life, to the point where I often say, “Pilates saved my back, and yoga saved my soul.” That speaks to the different outcomes and experiences they offer.

When clients come to me unsure of where to begin, I suggest starting with Pilates. If they’re new to exercise, I believe Pilates builds the kind of body awareness that supports everything else, including yoga.

That’s not to say yoga wouldn’t help, but it’s not its primary focus. Ultimately, the decision comes down to what you need most right now.

Let’s explore the differences, the benefits, and how to determine which one is right for you.

Understanding the foundations: Goga vs. Pilates

People often confuse yoga and Pilates, believing they are the same. Although they share some similarities, they differ significantly in their origins, philosophies, and approaches to movement. Understanding these distinctions can help you make a more intentional choice based on your goals, preferences, and needs.

Yoga: Union of body, mind, and soul

Yoga is an ancient practice with roots in India and West Africa, developed over thousands of years as a holistic path to self-realisation. While most people are familiar with yoga's Indian origins, it’s important to recognise that similar practices were also present in ancient Egypt (Kemet). Kemetic Yoga, which draws from postures found in hieroglyphs and temple art, reflects a parallel system of movement, breath, and spiritual alignment. Though some may debate its exact origins, this perspective invites a more inclusive understanding of yoga’s global and ancestral heritage.

Today, yoga is most commonly practised through systems rooted in Indian philosophy. These include physical postures (āsana), breathwork (prāṇāyāma), meditation, and ethical principles (like ahiṃsā and satya), all designed to cultivate greater awareness, balance, and connection within ourselves and with the world around us.

From a physical perspective, yoga builds flexibility, balance, and mindfulness. But beyond the movement, it offers space for reflection, healing, and personal growth. I often view it as an invitation to get to know yourself on a deeper, more spiritual level. The word “yoga” is a Sanskrit term, derived from the Sanskrit root "yuj," which means "to join," "to yoke," or "to unite" – a practice of the union of body, mind, and soul.

Students often tell me that yoga gives them a sense of connection, peace, and grounding. It’s especially helpful for those dealing with stress, anxiety, or navigating a period of change or self-discovery.

Pilates: Core strength from the inside out

Pilates was developed in the early 20th century by Joseph Pilates, a German physical trainer who created a system of physical conditioning focused on anatomy, control, and precision. His method places strong emphasis on strengthening the body’s core – or “powerhouse,” as he called it, and improving posture, alignment, and functional movement.

An essential yet often overlooked part of Pilates history is the influence of Kathy Stanford Grant, an African American professional dancer and one of only two individuals officially certified by Joseph Pilates to teach his method. Kathy was instrumental in making Pilates more accessible and inclusive, particularly within the Black community. As a first-generation teacher, she carried Joseph’s work forward while infusing her own perspective, helping to expand its reach beyond elite dance and fitness circles. Her contributions have shaped the way many of us practise and teach Pilates today.

Unlike yoga, Pilates isn’t rooted in philosophy or meditation. It’s a focused, structured, and functional approach to movement. It can be done on a mat or with specialised equipment like the Reformer or Cadillac, and it helps build strength, improve mobility, and prevent injury.

Clients often say they feel taller, more supported, and more aware of how they carry themselves after just a few sessions. One client even told me her back pain disappeared after six classes! Pilates is fantastic for people who want a low-impact yet highly effective workout, are recovering from injury, or are simply looking to move more intelligently.

How to choose: What do you need most right now?

When deciding between yoga and Pilates, there’s no one-size-fits-all answer. The real question is: What do you need most right now – in your body, your mind, and your life?

This isn’t about which practice is “better.” It’s about listening to yourself and choosing what supports you in this moment.

Choose yoga if

• You’re craving stillness, self-reflection, and a deeper connection to yourself.

• You want to improve flexibility, reduce stress, or bring more mindfulness into your daily routine.

• You feel mentally overwhelmed, emotionally scattered, or energetically depleted.

• You’re open to exploring a spiritual or philosophical path alongside movement.
  

Yoga is especially helpful if you tend to be constantly “on” – thinking, doing, rushing, and need a practice that helps you slow down, breathe, and just be. It’s a beautiful practice of surrender and presence.

Choose pilates if

• You’re looking to build core strength with precise, intentional movement.

• You want to improve your posture, stability, or support your body in other activities like running, weightlifting, or even yoga!

• You’re recovering from an injury or experiencing back pain and want a structured, safe approach.

• You prefer a results-driven, no-fluff approach that still challenges you.
  

Pilates is incredibly effective for building strength from the inside out. It’s focused, intelligent movement that teaches you how to move better in your workouts and your everyday life.

Or, choose both

You don’t always have to pick one over the other. Many of my clients practise both Pilates and yoga with me. Where Pilates builds the structure and strength, yoga creates space, softness, and introspection. One develops the mind-body connection; the other gently guides you back to yourself. Together, they’re a powerful combination.

My invitation to you

If you’re not sure where to begin, start with how you feel today. Do you need to build yourself up, or soften and unwind? Are you craving strength or stillness?

There are many types of yoga to explore, including Hatha, Yin, and Vinyasa, to name a few, so don’t be afraid to try different styles. Feel it in your body. Let your experience guide you. If one resonates with you, follow it. If another pushes you away, ask yourself why. Be curious. Be honest. Both practices have something to reveal to you.

After more than a decade of teaching, what I know for sure is this: the right practice meets you where you are and gently guides you back to yourself. It helps you feel stronger, more confident, more alive, and more connected to who you are. I’ve seen clients light up, not just physically, but emotionally, because they finally felt seen, supported, and capable. When you feel good in your body, something beautiful happens: life opens up in ways you didn’t expect.

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Read more from Jennifer Jones

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Jennifer Jones, Pilates & Yoga Teacher

Jennifer Jones is a certified Stott Pilates® Matwork Instructor, registered E-RYT 200HR, 500HR Rasa Yoga teacher, and a CNTRD Wellness Meditation teacher. For many years, health and fitness have been an important part of her life in helping manage frequent back pain. As a teacher, Jennifer's passion is to educate and empower her students and clients by providing them with useful tools to support their well-being. Her classes are inclusive, creative, fun, and educational. Jennifer is a highly experienced pilates and yoga instructor who holds multiple certifications including specialties in Group Matwork, Core®, Hot Yoga, and Yin Yoga.