Yoga or Pilates: which class should you start with?

It is the question we hear more than any other: "Should I do yoga or Pilates?" From the doorway the two classes look much the same. Everybody is on a mat, everybody is barefoot, and it is all fairly quiet. On the mat, though, they feel quite different, and knowing why helps you pick the one that gives you what you are after.

What Pilates is for

Pilates was developed as a way of building strength and control from the middle of the body outwards. A mat Pilates class is made of small, precise movements, repeated slowly, with a lot of attention on how you are doing them rather than how far you go.

You will hear a great deal about your core, your pelvis and your shoulders, and about keeping things steady while something else moves. It is harder than it looks. Plenty of people leave their first class surprised at which muscles they can feel.

Pilates tends to suit you if:

• you sit at a desk or drive for much of the day and your back or neck complains about it;
• you want to get stronger without lifting weights or jumping about;
• you are coming back to exercise after a break and want something controlled;
• you like clear instructions and a bit of precision.

What yoga is for

Yoga is broader. A class usually links movement to the breath, with flowing sequences, standing poses for strength and balance, and longer holds that open the hips, the hamstrings and the chest. Most classes finish with a few minutes lying still, which many people find is the part they look forward to most.

Yoga tends to suit you if:

• you feel stiff and want to move more freely;
• you want time in your week that feels calm, not just another workout;
• you like to move with a bit of rhythm;
• you sleep badly or carry stress in your shoulders and jaw.

What they have in common

Both are low impact, so they are kind to your joints. Both use the breath. Both build strength and flexibility, just with a different emphasis. And neither asks you to be bendy before you start: flexibility is something you gain, not an entry requirement.

So which one first?

If you are still unsure, choose by what is bothering you most. A sore back, weak core or poor posture points to Pilates. Stiffness, stress or wanting to switch off points to yoga. If it is a bit of everything, start with whichever class fits your week best. You can see both on our timetable, in person at GameFace and online.

Many people end up doing one of each. Pilates gives you the strength and control that make yoga poses steadier, and yoga gives you the range of movement and the calm that make Pilates feel easier. A class pass makes it simple to mix them.

A word on levels

A good class has options for every pose, so a beginner and a regular can work side by side. If it is your first time, tell the teacher when you arrive and mention any injuries. That is all the preparation you need.