Yoga or Pilates: which should a beginner start with?

"Should I start with yoga or Pilates?" is one of the questions Fiona hears most from people who are new. The honest answer is that both work. What matters is which one you will enjoy enough to keep doing. This guide sets out the differences in plain words, so you can choose with confidence.

What is the difference between yoga and Pilates?

Yoga moves with your breath and usually ends in a rest, so it works on body and mind together. Pilates is slower, more exact work that builds strength and control from your middle. Both are done on a mat, and both suit beginners.

The Better Health Channel, a government health website in Australia, sums it up well. Pilates "focuses more on control of movement and muscular endurance", while yoga "connects the body to the mind through flow of movement" (Better Health Channel).

They have different roots too. Yoga comes from India and goes back thousands of years, according to the same site. Pilates is about a hundred years old. Joseph Pilates, born in Germany in 1883, built the method and called it Contrology (Pilates Method Alliance).

In a yoga class, you move through a series of poses. Some are standing, some seated and some lying down. The teacher guides your breath as you go. Fiona's classes use music and a little poetry, and they end in stillness. There is no chanting.

In a Pilates class, you spend most of the time lying, kneeling or sitting on the mat. The moves are small and slow. You will hear a lot about your core. That means the deep muscles around your tummy and back that hold you steady. It can look easy. By the eighth slow lift, you will feel it.

Is yoga or Pilates better for a complete beginner?

Neither is better. The best choice is the one you will keep going back to. Pilates suits people who like clear steps and want to feel stronger. Yoga suits people who want to stretch and slow down. Both are fine from your very first class.

You do not have to be fit to start either one. In Fiona's words, "You don't need to be flexible, fit or experienced to start." The NHS describes Pilates as suitable for people of all ages and fitness levels (NHS). Getting stronger and more flexible is the reason you come. It is not something you need first.

A good way to choose is to picture how you want to feel as you walk out the door.

Try Pilates first if you:

• want a stronger middle and to work on your posture
• like clear instructions and steady, focused work
• sit a lot, at a desk or behind the wheel
• like to feel your muscles working

Try yoga first if you:

• feel stiff and want a good stretch
• want time to switch off from a busy week
• like to move to music
• want a class that ends with a proper rest

Which is better for strength, and which for flexibility?

Pilates tends to lead on strength, mainly around your middle. Yoga tends to lead on flexibility and balance. The overlap is big, though. Holding a yoga pose builds strength, and Pilates stretches you as you work. Over time, both help with all three.

Both count as strength work. Ireland's national guidelines advise adults to do muscle-strengthening activity on two or more days a week (HSE). The NHS lists yoga and Pilates as examples of that kind of activity (NHS).

So you do not have to pick one for life. Two classes a week, of either one or one of each, is a simple way to aim for that. Some weeks you will want the steady work of Pilates. Other weeks you will want the stretch and rest of yoga.

What happens in your first yoga or Pilates class?

You arrive a few minutes early, meet the teacher and find a mat. The teacher asks about any injuries, then starts with a gentle warm-up. You copy what you see and rest when you need to. Nobody expects you to know the moves.

At Grá, Fiona asks new people to come in a few minutes early. She shows you where to go and where to leave your things. Then there is a quick chat. She checks whether anything could affect your class and explains what to expect.

The class starts gently. Fiona explains and shows each move as you go, so you never have to guess. If you feel lost, that is fine. As she puts it, "That's completely normal for a first class!"

After class, the kettle goes on and most people stay for a cup of tea. For the full picture, read your first class: what to expect.

What should you wear and bring to a first class?

Wear comfortable clothes you can move in, and bring a bottle of water. Fiona tells you when you book if you need your own mat. You do not need special gear. A warm layer is handy for the rest at the end of a yoga class.

Leggings or loose trousers and a T-shirt are perfect. Avoid big zips or buckles, since you will lie on your back at times.

If you have an injury, a health condition, recent surgery or you are pregnant, message Fiona before your first class. She will talk it through with you. Depending on your situation, you may need clearance from an appropriate healthcare professional before you take part.

What is Yogalates, and is it good for beginners?

Yogalates mixes yoga and Pilates in one class. You get Pilates strength work and yoga stretches in the same session. It is a handy way to try both at once. At Grá, Yogalates is a 45-minute class, and there is one just for beginners.

If you are torn, Yogalates lets you feel both styles in one go. Notice which half you enjoy most. That is a good clue for where to go next.

Is mat Pilates as good as reformer Pilates for a beginner?

They share the same roots. Reformer Pilates uses a sliding machine with springs. Mat Pilates uses your own body weight on the floor, so you learn the basics with nothing to set up. That makes a mat class a simple, friendly place to start.

Joseph Pilates created both his mat exercises and machines such as the Universal Reformer (Pilates Method Alliance). Reformer studios have opened in towns like Navan and Trim. We teach on the mat only. There are no machines and no membership to sign up to. You learn moves you can do at home, and in a small class your teacher can see what you are doing. Read more about our mat Pilates classes.

Where can beginners try yoga or Pilates near Athboy?

Grá Wellness runs small yoga and Pilates classes at our studio outside Athboy and at Athboy Community Centre. There is also a Friday class in Wilkinstown. Beginners are welcome in every class, and the studio takes just nine mats.

Grá Wellness Studio is outside Athboy, and Fiona sends directions when you book. Most of our students drive in from towns and villages nearby. Classes run in terms. A taster or drop-in is available on request.

These three classes are a good place to begin:

See every class and time on our classes page, or read how it works and what it costs. Still unsure? Message Fiona and she will point you to the right class.