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Yoga
42 Ultra-FIT

or Pilates
which gets you fitter?
People often ask ‘What is the difference between
Yoga and Pilates and which is the most effective?’
Caroline Sandry gives you the lowdown on both.
Yoga
Background
Yoga is a way of life, an integrated system of
discipline for the mind, body and spirit
which has been practiced for thousands of
years in India, and is as popular now as ever.
To the ancient Yogi, the body was seen
as a vehicle for the soul, and as such
should be maintained in the best possible
condition using a pure vegetarian diet,
proper relaxation, breathing exercises,
physical exercises, positive thinking and
meditation. Whilst in our western society it
might be challenging to take on the
discipline required to be a Yogi in all areas
of our lives, we can still benefit hugely
from the physical exercise or ‘Asanas’ that
make up part of the Yoga practice.
The principles
■ Patience – waiting for your body to
become comfortable in the posture
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■ Non–competitiveness – working
within your own limits without
judgment
■ Breath – paying attention to deep,
abdominal breathing or variations
■ Relaxation – beginning and ending
the session with proper relaxation
■ Focus – keeping the mind focused on
the breath and posture.
■ Balance – using counter-poses to
balance the body
The exercises
The asanas (a Sanskrit word meaning
steady pose) are designed to promote a
state of mental and physical health and
work on the internal as well as the
external body. The asanas promote
flexibility, strength, relaxation and
concentration by holding postures.
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Holding the postures for longer or
repeating the same posture will develop
strength and stamina as well as mental
focus. Linking the postures together
quickly can have a more aerobic effect.
TYPES OF YOGA
■ Astanga Yoga – a demanding form of
Yoga where the postures are linked
together in a flowing sequence. Good
for building strength, stamina and CV
fitness. I asked Yoga teacher Helen
Heaslip to explain Astanga Yoga
“Astanga Yoga follows a routine, which
builds warmth in the body and works
the body internally as well as externally.
It has a wonderful detoxifying and
cleansing effect. The twists at the end
enhance this process, and the inversions
come last draining all the fluids
downwards before the final relaxation.
The breath in Astanga is wonderful and
can help people develop their lung
capacity, and using the ‘Bandhas’
(muscular locks) as we breath also helps
to develop core strength and
awareness.” (contact Helen at
helenheaslip@btinternet.com)
■ Bikram Yoga – Hatha yoga in a
special heated studio around 105
degrees. 26 postures and two
breathing exercises. Physically and
mentally challenging. Good for
detoxification, weight loss, strength
and stamina.
■ Hatha Yoga – a gentle form of Yoga
working through a sequence of asanas
with some relaxation. The best place
to start out in Yoga, as you will have
the time and space to learn each
posture and how to take the postures
to the next level.
■ Sivananda Yoga – Sivananda Yoga
takes a traditional approach to Hatha
Yoga and is based on the five points of
Yoga for radiant health and mental
peace of its founder – Swami Vishnu-
Devananda. The five points are proper
exercise (the asanas), proper breathing,
proper relaxation, diet, positive
thinking and meditation.
■ Who is it for? There is a type Yoga
for everyone – all you have to do is
decide what you would like from your
class. Yoga can be very simple for the
beginner or very challenging for the
experienced. I would recommend
trying a couple of different classes
before deciding which Yoga is for you.
■ The kit – No special kit is needed for
yoga, just loose, comfortable clothes.
You may wish to use your own yoga
mat. There are however many tempting
clothes on offer for the practicing Yogi!
Check out www.sweatybetty.com
or www.yogamad.com
■ The downside – Yoga can be difficult
for stiff western bodies and minds! If you
are new to Yoga, try to remember that it
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I would recommend
trying a couple of
different classes
before deciding
which Yoga is for you
Sample Hatha or Sivasana
yoga class – 90 minutes
Sivasana – relaxation pose 5 mins
Pranayama – breathing exercises
Sun salutation series – 6 sets – moving
sequence warms up whole body
Headstand or dolphin – inversion,
works shoulders
Shoulderstand – inversion,
open upper spine
Plough – as above
Bridge – backbend
Fish – counter-pose for bridge
Forward bend – stretch entire back of body
Incline plane – counter-pose for above
Cobra – backbend series – upper spine
Locust – backbend
Bow – complete back bend
Spine twist – stretches spine and hips
Crow – balance pose strengthens arms
Triangle series – open hips, tone legs
and stretches entire body
Sivasana – Final relaxation up to 10 mins
is non-competitive and avoid looking at
the super-bendy class members and
comparing yourself to them!
Pilates
Background
Joseph Pilates was born in Germany in 1880,
and was a frail and sickly young man. He
became passionate about the body and
physical exercise in his efforts to improve his
physique. During the First World War, Pilates
happened to be in England and was interned
because of his nationality. Whilst confined, he
devised a system of exercise to maintain and
improve his and his fellow internee’s health
and used pulley systems on the beds – much
like the Pilates Reformer you may see in
modern studios today. After the war, Pilates
worked with dancers in Germany, before
heading to America where he opened his first
studio. Here, he attracted some of the best
ballet dancers and as his reputation grew,
actors, sportspeople and the rich and famous
became devotees, drawn to the exercise
system which gave strength and tone to the
body without bulk, and which promoted a
sense of calm and balance.
Today, Pilates still attracts the rich and
famous, and has a well deserved
reputation for making the body beautiful,
with many celebrities crediting Pilates for
their slim physiques.
The Principles
The principles of Pilates are:
■ Concentration – Key to connecting
mind and body
■ Relaxation – working without undue
tension
■ Coordination – being aware of what
your body is actually doing
■ Breathing – deep thoracic (rib)
breathing
■ Centering – initiating movements
from the ‘powerhouse’ or centre
■ Flowing movements – movements
should be graceful and fluid
■ Control – each movement is
performed in a slow controlled manner
■ Precision – each movement has a
purpose
TYPES OF PILATES
■ Pilates matwork class –
Traditional and adapted Pilates
exercises adapted for the mat. Classes
either for beginners, intermediate or
advanced, and should have a
maximum of 12 participants. Great for
balancing the body, improving
flexibility, body awareness and for
gentle toning. I spoke to Body Control
teacher Alison Strophair – “Body
Control Pilates is specifically designed
to meet the needs of each individual.
Exercises are broken down so that
they can be tailored to every client. It
is extremely safe for those who wish to
rehabilitate injuries or to alleviate pain
caused by poor posture or muscle
imbalances. On the other hand the
traditional mat repertoire is
extremely challenging and exciting for
the Pilates enthusiast. Mat classes are
both relaxing and stimulating whilst
private sessions can incorporate the
use of larger equipment to give a
deeper and faster understanding of the
Pilates Principles. You will always
leave a session feeling energised and
invigorated with a far greater
awareness of your body and the
desire to keep it happy!” (contact
Alison at -
alison4pilates@aol.co.uk). Body
control and Stott Pilates are among the
most reputable Pilates schools, so
check their websites for teachers in
your area.
■ Pilates studio equipment class –
Most studios offer small group classes
with several pieces of equipment.
There might be one or two teachers
for a group of 4 or 5 participants.
Large studio equipment might include
the Reformer – a type of sliding bed
with pulleys and springs, The Cadillac
or Trapeze Table – similar to a four
poster bed with push/pull bars and
resistance, Wall Springs for arm, leg
and abdominal exercises against
resistance. If you have space at home,

Sample Pilates matwork
class – 60 minutes
Standing postural awareness
Shoulder warm up
Neck warm up
Roll downs – stretches entire spine
Cat stretch – spine stretch
Supine shoulder warm-up – lying
shoulder movements
Upper body opener – side lying rotation
Shoulder bridge – mobilises spine,
tones bottom
Abdominal curls – controlled crunches
The 100 – abdominal exercise –
100 breaths
Single leg stretch – abdominal exercise
Criss-cross – oblique twist
Breast stroke – upper spine mobility,
stability work
Oblique roll back – spinal mobility,
abdominal strength & stability
Side leg exercises – pelvic stability,
leg & hip strengthening
Swimming – on all fours, stability,
back strengthening
Plank or leg pull front –
all over strength and stability
Hamstring stretch, hip flexor release
and relaxation 5 mins.
Pilates is for
anybody and
everybody. It can be
adapted to suit the
complete beginner,
or to challenge an
Olympic athlete
you can get fantastic equipment
for home use – check out
www.shop4pilates.com for their
Pilates performer.
■ Who is it for? Pilates is for anybody
and everybody. It can be adapted to
suit the complete beginner, or to
challenge an Olympic athlete. Pilates
can be tailored to rehab or sports
specific, toning or stretching and can
be done with or without resistance.
Pilates is particularly wonderful for pre
and post pregnancy, and can play a
key role in recovery from childbirth
after the 6 week check period.
■ The downside – In a group
situation, you may find you are
hindered by the most injured or unfit
person in your group and that
progress is slow. There is a lot of
attention to detail and breathing, and
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newcomers may find this difficult or movement. You may prefer to take
tedious. You should always try to find your own mat, which should be
a class with a maximum of 12 padded – a Yoga mat is too thin for
participants, as a good teacher will some of the movements. Depending
need to be able to see each person upon your posture, you may need a
clearly and have time to correct. rolled up towel for head support.
■ The Kit – No special equipment is www.yogamad.com has some
needed. Just loose, comfortable great clothes and props for pilates
clothing which does not restrict and yoga.
Type of class duration benefits cals burnt
Astanga Yoga 120 mins upper body strength 430
Increases flexibility
Detoxifying
Toning
A challenging class which made me sweat a little and did work the CV system as well as
all muscles groups. A great workout for the arms and had muscle soreness for two days
after. I burnt 430 Calories in the two hours, and felt very tired but also energised.
Bikram Yoga 90 mins Detoxifying 522
Burns calories
Increases flexibility
Some toning effect
A real challenge. My heart rate was quite high throughout the hour and a half class – due
to the heat and holding the postures. I burnt 522 Calories, and felt great after the class –
no muscle soreness and good energy, but I did have a cracking headache later that day. I
would not recommend this if you are very unfit, new to yoga or adverse to heat!
Sivananda Yoga 90 mins relaxing
Increases flexibility
Some strengthening effect
The most calming of all the classes. The sun salutations series does have some cardio
effect but only for the first ten minutes or so. The class included breathing exercises and
a long relaxation, as well as a short prayer. Very calming and meditative – a great way to
de-stress or end the week.
Stott intermediate
pilates matwork 60 mins abdominal strength 112
toning
improves posture
can improve flexibility
Reasonably challenging throughout, with emphasis on core stability and abdominal work.
Some of the leg exercises are surprisingly challenging and my muscles did feel tired and
worked, although I felt no real effect on my heart rate. The addition of props (flex band and
fitness circle) meant I could add extra resistance.
Reformer workout 45 mins all over strength
(on aero performer) Balances body
Improves flexibility
A wonderful feeling – gliding back and forth. The machine seems to find your weak spots!
Great for lengthening whilst toning and the adjustable resistance means you can increase
the challenge to your strength, or your stability. The addition of a cardio board on the
reformer (like a rebounder) can give a great CV workout whilst toning legs, bum and core.
SO – WHICH GETS YOU FITTER: YOGA OR PILATES?
If fitness and weight loss are your goals, then Bikram Yoga has to be the best place to start,
closely followed by Astanga Yoga. If you are looking for strength, tone and condition then
Pilates matwork or equipment classes are ideal. If you are looking to improve your mental
fitness, then Sivananda Yoga and most Hatha and Astanga Yoga classes will certainly put
you on track. For flexibility Yoga definitely comes out on top, although Pilates will give
some gains, and for a great CV and body conditioning workout – the Pilates reformer with
the CV board will keep you challenged for years to come!
USEFUL WEBSITES www.stott-pilates.co.uk
www.sivananda.co.uk www.bodycontrol.co.uk
www.bikramyoga.co.uk www.yogamad.com
www.bwy.org.uk www.shop4pilates.com
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