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Pilates vs Yoga: The Differences and Benefits

Updated: Feb 5, 2023

Pilates and Yoga have been people's favourites for gentle de-stress movements in these few years. With the increasing number of pilates studios in Hong Kong introducing all types of fancy and intricate equipment, a question arises: what are the differences between Pilates and Yoga?



Pilates and Yoga are both low-intensity, low-impact and inclusive exercises aiming to boost body-mind connections. They also target muscle groups that are not often trained in most physical activities.

  1. Pilates emphasises on stability vs Yoga emphasises on flexibility

Journal of Exercise Rehabilitation published a study in 2016 proving that significant improvement in up, upright, and downright parts and overall dynamic balance can be reached after the Pilates core stability program in trained archers. The improvement in the general public can be expected to be more significant

A study published in Int J Yoga shows substantial improvement in sit-reach, shoulder flexibility ,stork stand and joint angle in a group of athletes who took part in biweekly yoga sessions compared to the non-yoga group of athletes.

2. Pilates are better for muscle strengthening vs Yoga is better for cardiovascular health

Pilates is highly adapted in physical therapy for the rehabilitation of trauma. Reformers, Cadillac and chair equipment are standard equipment using springs to train and develop muscle in bed-rested patients. The same technique is also adapted and effective for a low-intensity muscle-strengthening session in healthy individuals.

Faster-paced yoga, for example, vinyasa, elevate heart hates, achieving the effect of LISS (low-intensity steady-state) cardio. Consistency in practising faster-paced yoga reduces mean arterial pressure, lowering the risk of cardiovascular diseases.

3. Pilates is methodical, vs Yoga is spiritual

Pilates perform movements at a slower speed and with intention, engaging every small muscle. Repetitive movements boots mindfulness connection between self and inner body.

Yoga was originally practised by holy ascetics in India with many movements intimidating natural elements and animals. Yoga is fluid, building a connection with your inner self via breathing control.

Use this simple list to find out which type of movements best suit your personal goals. Remember to consider your personal preference as passions keeps consistency! We recommend incorporating different type of workouts to change up your workout routine. So why not do both?

What is your exercise of choice?

  • Yoga

  • Pilates

Qintensity offers private yoga and pilates class at your preferred time and location.

We also have group classes for Yoga and Pilates at Kowloon Station Harbourside every Tuesday, Wednesday and Thursday.

Book your Yoga trial class here now.

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