Pilates or yoga: what is the difference?

Pilates is a system of controlled strength exercises created by Joseph Pilates in the early 20th century, done on a mat or on spring-loaded equipment such as the reformer. Yoga comes from India and is built around held postures, breathing and, in many styles, meditation. Both build strength and flexibility. Pilates puts more weight on trunk control and strength against springs; yoga puts more weight on flexibility, balance in postures and breath.

Which suits you?

If you want	Better fit	Why
Strength and trunk control	Pilates	Springs and controlled repetitions load the trunk, hips and shoulders
More flexibility	Yoga	Postures are held for several breaths, with longer stretches
Help with an aching back	Either	Both have trials behind them; neither has been shown to beat other exercise
Breathing or meditation practice	Yoga	Many styles include breathing and meditation as practices of their own
A return after injury	A small Pilates class or private session	The teacher can watch and change each exercise; see a physio first for a new injury

Side by side

	Pilates	Yoga
Where it comes from	Joseph Pilates, a German-born trainer, developed it during and after the First World War and taught it in New York from the mid-1920s. He called it "Contrology" (source).	India; most modern classes teach postural styles
Main focus	Control of the trunk and pelvis, precise movement, strength	Postures, flexibility, breath, often meditation
Equipment	Mat, or the reformer, chair, Cadillac and barrels, which use springs	Mat, with blocks and straps
How a session moves	Many repetitions of controlled exercises, often in a set order	Postures held for several breaths, or flowing sequences
Breathing	Breath timed to each movement	Breath is central, often with its own practices

What the research says about back pain

Three reviews compare these methods for chronic low back pain.

Review	What it found
Cochrane review of Pilates, 2015	Pilates probably reduces pain and disability more than minimal treatment in the short and medium term. It is not shown to be better than other exercise. Evidence quality low to moderate.
Cochrane review of yoga, 2022 21 trials, 2,223 adults	Compared with no exercise, yoga gave a small improvement in pain at 3 months, below the size most people notice. There was little or no difference in back function compared with back-focused exercise. Back pain was the most common side effect reported.
Network meta-analysis, 2022 36 trials, 3,050 people	Compared Pilates, yoga, tai chi and qigong. Pilates ranked highest for both pain and function. A ranking like this is uncertain, and the authors call for more high-quality, long-term trials.

Both are reasonable choices for an aching back. Neither Pilates nor yoga has been shown to beat other exercise. The best choice is the one you will keep doing, with a teacher who adjusts it to your body. If your pain is new or severe, follows an accident, or comes with numbness, weakness, or changes to bladder or bowel control, see your GP or physiotherapist first.

How to choose

Choose Pilates if you want strength, trunk control and a teacher who can adjust springs to make each exercise easier or harder.
Choose yoga if you want more flexibility, longer held stretches, and breathing or meditation practice.
Do both if you can. They train the body in different ways.
Coming back from injury? Look for a small class or a private session, so the teacher can watch what you do.

At Shift Movement Studio

Shift Movement Studio in East Brisbane teaches Pilates, not yoga. Jill Trevethan teaches the STOTT PILATES method on two reformers, two chairs and a Cadillac, with no more than four people on the equipment, and Foundation Training mat classes of up to eight. Sessions are 60 minutes. A small-group equipment class is $50 and a private session is $135.

Book online Call Jill: 0448 888 492

Frequently asked questions

What is the main difference between Pilates and yoga?

Pilates is a system of controlled strength exercises, often done on spring-loaded equipment, with a strong focus on trunk control. Yoga is built around held postures, breathing and, in many styles, meditation, with more focus on flexibility.

Is Pilates or yoga better for back pain?

Both can help, and neither is proven better than other exercise. A Cochrane review found Pilates probably reduces pain more than minimal treatment in the short term (Cochrane, 2015). A Cochrane review of yoga found a small improvement, below the size that most people would notice (Cochrane, 2022). A 2022 network meta-analysis of 36 trials ranked Pilates first of four mind-body exercises for pain and function, but rankings like this are uncertain (Shi et al.).

Can I do both?

Yes. Many people do. They train the body in different ways, and doing both gives you strength work and flexibility work in the same week.

Which is better for beginners?

Either works if the class suits beginners. For people who are stiff, recovering from injury or new to exercise, a small Pilates class or a private session lets the teacher adjust each exercise. Springs on the equipment can add support as well as resistance.

Does Shift Movement Studio teach yoga?

No. The studio teaches Pilates on the reformer, chair and Cadillac, and Foundation Training, a bodyweight method that also uses breathing.

Where is the studio?

Shift Movement Studio is a home-based studio at 12 Biggs St, East Brisbane QLD 4169. Map and contact details.

How do I book?

Book online on the Book a Class page, or call Jill on 0448 888 492. New clients are asked to call Jill first on 0448 888 492 to talk through the best option.

Last updated 21 October 2026. Shift Movement Studio, 12 Biggs St, East Brisbane.

Sources

Yamato TP et al. "Pilates for low back pain." Cochrane Database of Systematic Reviews, 2015. www.cochrane.org
Wieland LS et al. Yoga for chronic non-specific low back pain. Cochrane Database of Systematic Reviews, 2022. www.cochrane.org
Shi J et al. Optimal modes of mind-body exercise for treating chronic non-specific low back pain: systematic review and network meta-analysis. Frontiers in Neuroscience, 2022. doi:10.3389/fnins.2022.1046518 doaj.org
Wikipedia. Joseph Pilates. en.wikipedia.org
Merrithew. STOTT PILATES Five Basic Principles. www.merrithew.com