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Pilates

Yoga and Pilates workout (try both)

Each pair shows the difference: the Pilates move flows through a few repetitions, and its yoga cousin holds still for a few breaths. Mixed yoga and Pilates classes haven't been tested against either method on its own, so treat this as a taster rather than a programme with its own evidence; the pairings are ours, by shape. Move slowly, rest your head whenever your neck tires, and keep a wall within reach for the balance poses.

25 minBeginner16 movesNo equipmentAbs · Back · Shoulders · Hamstrings · Hip flexors · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Breathe

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoThe Pilates breath: in through the nose so the ribs widen to the sides and back, out through pursed lipsHarder: Roll-up (Pilates)

Warm up (yoga)

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoIn a comfortable rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Downward-facing dog (Adho Mukha Svanasana)2 holds of 20 to 30 s
    Beginner · Shoulders, Hamstrings, Calves · 3D demoBend your knees generously. Shorter holds than the pose's own page, to fit the sessionEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)

Core: move, then hold

  1. Hundred (Pilates)50 beats
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoPilates moves: knees in tabletop, head down or upEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
  2. Boat pose (Navasana)3 holds of 15 to 20 s
    Intermediate · Abs, Hip flexors, Back · 3D demoYoga holds: the teaser's held cousin, with your knees bentEasier: Staff pose (Dandasana)Harder: L-sit
  3. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tiresEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)

Back extension: move, then hold

  1. Swan (Pilates swan dive)5 small reps
    Intermediate · Back, Glutes, Triceps · 3D demoLift and lower with your back muscles, hands lightEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
  2. Low cobra (Bhujangasana)3 lifts, 3 slow breaths at the top
    Beginner · Back, Chest, Shoulders · 3D demoThe yoga version holds the liftHarder: Cobra pose (Bhujangasana)

All fours and side-lying

  1. Bird dog5 each side
    Beginner · Back, Abs, Glutes · 3D demoUsed in both traditionsEasier: Bird dog, one limb at a timeHarder: Bear Crawl
  2. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoLegs slightly forward of your hipsHarder: Side-lying leg circles (Pilates side kick series)

Standing balance (yoga)

  1. Tree pose (Vrksasana)2 holds of 20 to 30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall while you learnHarder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  2. Warrior II (Virabhadrasana II)1 hold of 30 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoLower your arms if your shoulders or neck complainEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)

Side bend: move, then hold

  1. Mermaid (Pilates seated side bend)2 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged or on a block if side-sitting is uncomfortableHarder: Side bend (Pilates)
  2. Gate Pose (Parighasana)30 s each side
    Beginner · 3D demoKneeling, with the knee paddedEasier: Standing crossed-leg side reachHarder: Triangle pose (Utthita Trikonasana)

Finish

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if you likeHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse Pose (Savasana)2 to 3 minutes
    Beginner · 3D demoYoga's closing rest. From mid-pregnancy, lie on your side or propped up

Tips

  • If you enjoy one half more, that's your answer: the best exercise is the one you'll keep doing.
  • With osteoporosis, keep your head down in the hundred and single-leg stretch, keep your spine long in the swan, cobra, boat and child's pose, and skip deep rounding: a UK consensus suggests alternatives to Pilates curl-ups and roll-downs.
  • In pregnancy, ask your midwife or doctor first. From the end of the first trimester, keep moves on your back short, prop your upper body up, or switch to side-lying, all-fours, seated or standing versions. Skip the boat pose, and swap the face-down swan and cobra for the bird dog.
  • Neck problems: keep your head down in the hundred and single-leg stretch, and skip any pose that puts weight on your neck.
  • Sore wrists: make fists in the cat-cow and bird dog, and take downward dog on your forearms.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga and pilates workout (try both) take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 8 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.