Differences Between Pilates and Yoga Poses

Pilates and yoga are complementary practices that have both similarities and differences. Explore the key differences when looking at five exercises that Pilates and yoga share.


How do Pilates and yoga approach movement? One of the significant differences between Pilates and yoga is that Pilates exercises are very much directed toward developing core strength and efficient movement habits that translate into daily life.

Yoga poses also develop core strength. But yoga is more stretch and flexibility oriented, and perhaps less interested in daily movement mechanics than in expanding consciousness through movement.

Pilates also increases flexibility and has a strong body/mind integrative component. The difference between the two is the degree of focus.

Pilates and Yoga as Body/Mind Practices

One of the most obvious similarities between Pilates and yoga is that they are both body/mind disciplines. The intent of both is to bring the body and mind together in a way that enhances awareness and elevates the overall life experience of the practitioner.

Any body/mind integrative practice can evolve into a spiritual path. In yoga, this intent is often overtly expressed, whereas in the Pilates principles this opportunity may be acknowledged but is rarely directly addressed.

  • A mind/body discipline

  • Focused on spirituality

  • Teaches mindfulness, awareness and focus

  • Works on stretching and flexibility as a means toward mindful movement

  • A mind/body discipline

  • Focused on improving core strength

  • Uses balance, stability, flexibility in movements

  • Works on improving daily movement mechinics

The main difference between yoga and pilates is that yoga tends to be more mindful, focused and spiritual than pilates.

Both practices work on core strength, balance, flexibility, and stability, but often to different degrees.

Now, let's see what some exercises that Pilates and yoga have in common say about their relative approaches to movement.

Open Leg Balance/Boat Pose

Boat Pose - Navasana

Verywell / Ben Goldstein

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 open leg balance, 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 are the same for both.

This exercise brings up another general difference between Pilates and yoga which is that though there are some held poses in Pilates (such as this one), Pilates generally keeps moving. Open leg balance is also part of Pilates exercises teaser and open leg rocker.

Roll Over/Plow Pose

woman doing the Pilates roll over
BraunS/Getty Images

The form of this exercise is very similar in Pilates and yoga, but it also shows some of the differences in emphasis between the two disciplines.

In yoga plow pose, there is the care taken in rolling over and back down, but the emphasis is on the stretch, which may be held for a long time.

Pilates rollover 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.


Cobra pose
PeopleImages/DigitalVision/Getty Images

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 a 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.

Front Support/Plank

Pilates Front Support
Astrid Stawiarz/Getty Images

Plank is essentially the same for both Pilates and yoga. The idea is to hold the body in a straight line with the shoulders down and the chest open.

Pilates plank might emphasize holding the abs in more, and yoga plank might hold the 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 name of the plank. Both yoga and Pilates make this move more challenging by lifting one leg, then the other.

Pilates Push-Up/Chaturanga (Four Limbed Staff Pose)

woman doing Chaturanga Dandasana

Verywell / Ben Goldstein

"Plank to Chaturanga." If you take a yoga class you are likely to hear that phrase many times.

Moving from plank pose down into yoga four-limbed staff pose is the lowering part of a push-up. In yoga, that move is often not followed by pushing directly back up into 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 are 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 three full push-ups set in the middle.

It is worth noting that both Pilates and yoga treat the push-up position differently from a standard military-style push-up. In both Pilates and yoga, the alignment of the arms is such that the shoulders are rotated back and down and the chest is very open. This is achieved by placing the hands so that the fingers face forward and rotating the arms slightly outward.

In addition, both yoga and Pilates keep the arms close to the sides and parallel to the body. By contrast, a military-style push-up is often done with the hands turned in and elbows splayed out to the sides

By Marguerite Ogle MS, RYT
Marguerite Ogle is a freelance writer and experienced natural wellness and life coach, who has been teaching Pilates for more than 35 years.