Blending Pilates and Yoga: A Perfect Match for Core Strength and Flexibility
By: Cara Hutto
Pilates is having a moment right now. Over the past few years, more and more celebrities and influencers have started singing the praises of the full-body workout, sharing videos of them dripping sweat onto their mats or their legs shaking from a tough sequence on the mat.
People are obsessed for good reason—it’s a low impact workout that targets small muscle groups, building long, lean muscles and improving flexibility and stamina. And when you couple your Pilates routine with the modalities and mindfulness of yoga, your core will be the strongest it’s ever been.
Here’s why adding yoga and Pilates into your workout routine can create a powerful synergy that enhances core strength and flexibility, creating a balanced and holistic approach to physical and mental wellbeing.
The foundations of Pilates and yoga
Pilates, developed by Joseph Pilates in the early 20th century, emerged as a form of rehabilitation. Born in Germany in 1883, Joseph Pilates overcame various health issues by exploring various forms of exercise, including gymnastics, yoga, and martial arts. His experiences led him to create a system of physical conditioning that he called “Contrology,” which later became known as Pilates.
Pilates initially used his method to rehabilitate soldiers during World War I. He devised a series of exercises and specialized equipment, such as the Reformer, to aid in recovery and improve their strength, flexibility, and overall body alignment. After the war, he moved to New York City and opened a studio where he taught his method to dancers and athletes. His approach quickly gained popularity for its emphasis on core strength, body awareness, and controlled movements.
Yoga, on the other hand, has ancient origins that trace back over 5,000 years to India. Its roots are deeply embedded in Hindu philosophy and spirituality, and it was initially practiced as a spiritual discipline. The word “yoga” itself comes from the Sanskrit word “yuj,” meaning “to join” or “to unite,” reflecting its goal of achieving harmony between the mind, body, and spirit.
In the early 20th century, yoga began to spread beyond India, thanks to the efforts of influential teachers like Swami Vivekananda and T. Krishnamacharya. The latter’s students, including B.K.S. Iyengar and Pattabhi Jois, further popularized yoga, leading to its widespread acceptance as both a physical exercise and a spiritual practice.
The synergy of Pilates and yoga
1. Enhanced core strength
Pilates is famous for targeting the core muscles—abdomen, lower back, hips, and pelvis. Yoga, while also engaging the core, includes diverse poses that strengthen the entire body. When combined, they offer a complete core workout, boosting stability. For instance, a Pilates Hundred exercise followed by a yoga plank sequence can significantly enhance core strength and balance.
2. Increased flexibility
Yoga’s focus on stretching and flexibility pairs well with Pilates’ muscle-toning benefits. Adding yoga poses to a Pilates routine lengthens muscles, enhances range of motion, and lowers injury risk. This blend ensures that as muscles grow stronger, they stay flexible and supple. Following a Pilates leg lift with a yoga forward fold, for example, can help maintain muscle elasticity while building strength.
3. Improved balance and coordination
Pilates and yoga both demand precise movements and heightened body alignment awareness. Practicing them together boosts balance and coordination, decreasing your risk of falls or injuries as you get older. For instance, transitioning from a Pilates roll-up to a yoga tree pose can significantly enhance your overall stability and body control.
4. Stress reduction and mental clarity
Deep breathing reduces stress and calms your nervous system by lowering your heart rate and blood pressure. While the breathing and mindfulness techniques in yoga help calm the mind, the controlled, deliberate movements of Pilates encourage concentration and focus. Integrating yoga’s deep breathing exercises with Pilates’ focused movements can create a balanced, serene state of mind.
5. Better posture
Poor posture can cause back, shoulder, hip, and neck pain and also reduce lung capacity. Pilates and yoga strengthens the muscles and soft tissues that support good posture, while promoting awareness of alignment and balance. Together, they help develop and maintain a healthy, upright posture.
If you want to start incorporating both Pilates and yoga into your movement regimen, start slow. Find trained, qualified instructors who can guide you in safely integrating the practices. Start with beginner classes to learn the fundamentals before advancing to more complex routines. As you begin to mix and match, pay attention to how your body responds. You can adjust the intensity and duration of your practice as you go. A regular routine is essential to reap the full benefits of both yoga and Pilates—aim for at least three to four sessions per week to see noticeable improvements in strength, flexibility, and overall well-being.
We offer an array of classes suitable for every practice level.
ONEYOGAHOUSE offers pilates mat classes spread throughout the week to help you optimize your fitness routine—The Centered One: Pilates Mat and The Centered One: Pilates Fusion.
These 45-60-minute classes strengthen and chisel your core, tone your glutes, and sculpt long, lean muscles. Using bodyweight, yoga blocks, magic circles, and resistance bands, you’ll enhance your core and lift your center of gravity. These open-level classes are an excellent complement to your yoga practice. Bala weighted bangles (2lb) are available to rent or purchase, if you’d like to incorporate more weight-bearing movements to help in strengthening your bones.
The Centered ONE: Pilates Mat
Engage in Pilates at its core: built on the foundation of strength and stretch, you will increase your mobility, stability, and flexibility. This class will deepen your connection to your powerhouse (core), tone your glutes, and sculpt long, lean muscles. Expect to find your core and lift your center of gravity. You will use bodyweight, yoga blocks, magic circles, and resistance bands. Bala weighted bangles (2lb weights) can be purchased at ONEYOGAHOUSE for personal use in class. This open-level class is an excellent complement to your yoga practice. You’ll leave with a newfound connection to your body that will enhance any movement-based practice!
The Centered ONE: Pilates Fusion
This 45-min express pilates fusion class will challenge you in exercises that chisel your abs, tone your glutes, and sculpt long, lean muscles. Expect to find your core and lift your center of gravity. You will use bodyweight, yoga blocks, magic circles, and resistance bands; Bala weighted bangles (2lb weights) can be purchased in studio for personal use. This open-level class is a great complement to your yoga practice. You’ll leave with newfound awe of what your body is capable of.
Yoga Classes in DUMBO Brooklyn
Expect a dynamic, Iyengar-inspired Vinyasa flow experience that is intentional, fun, and guided by the rhythm of the breath.
We ease you into the practice, allowing time for your body to adapt to movement and the temperature of the room. No class is exactly the same because no yoga teacher is exactly the same, but our house style utilizes the breath, focuses on precise alignment, and incorporates yogic gaze (an action called drishti in Sanskrit) to create a modern yoga experience grounded in tradition. Flow with us, at a temperature that’s right for you.