Yearn for Yoga or Prefer Pilates? A Comparison

or Prefer

Exercise is a balm for many; an endorphin-releasing physical pursuit that shapes not just the body, but keeps the mind in good – or at least better – condition, too. The form of exercise we decide to undertake is also a subjective choice dependent on personality as much as ability: the individual who favours an hour on the treadmill followed by an intense session with the weights is perhaps not suited to the slow yet meaningful routine of the Tai Chi practitioner (though that is probably what they need most to be including).

Similarly, Yoga devotees oftentimes struggle to conform to the more regimented and subtle movements of Pilates. There are many who do Yoga as well as Pilates, of course, but although they both unfold (pun intended) on a mat, they can seem vastly different. However, they’re not so very dissimilar: developing muscle strength and endurance, improving balance and coordination, the flow of poses activates the parasympathetic nervous system, brings us away from the “fight or flight” sense of our sympathetic nervous system, and allows us to relax, be present, and take pleasure in the moment.

Yet, what about weight loss (the primary goal of so many who purposefully undertake exercise, rather than for the sheer joy of utilising our bodies, awesome biological structures that they are)? Weight loss is a process of many parts. From diet to exercise, it is psychological as much as physical, and when Yoga and Pilates are implemented into a person’s week – combined with high intensity workouts inclusive of running or power walking – then the results are pretty impressive. Indeed, someone weighing approximately 130lb could burn 413 calories during an hour’s Astanga class. Compare that with an hour’s Bikram Yoga (the hot one) and you’ll burn about 354 calories (the positions not as intense as those in the Astanga series), while those who attempt an oh-so-gentle Hatha Yoga session will find themselves only 148 calories down. By comparison, Pilates generally burns 177 calories if a beginner’s class and 354 calories in more advanced sessions, like Lagree.

Certainly, it’s no bad thing to be blending exercise forms. A 2014 study published in the Journal of Applied Physiology found that a mix of workouts resulted in more body fat being lost when endurance training was undertaken in addition to resistance training. What’s more, a 2009 study published in the Journal of the American Dietetic Association found that Yoga promotes mindful eating habits, the asanas developing a deeper awareness not just of one’s body, but of the experience of others. In other words, compassion: for people and planet.

Nonetheless, what Yoga offers practitioners additionally is pratyahara (the art of withdrawing). As Yoga Journal discussed earlier this year, this aspect of Yoga permits silence in a world in overloaded state, floundering in a sea of excess (of information and misinformation, of consumerism and keeping up with the Joneses). It more specifically permits withdrawal from the self and reactivity. Termed “the conscious withdrawal of energy from the senses” in the Yoga Sutras of Pantanjali, pratyahara can be described as similar to savasana (or corpse pose): we relax physiologically, then we relax mentally, and when we feel ourselves in a state of nonreactivity – that is pratyahara. Its development permits us a calmer way of going about daily life, less likely to fly off the handle if someone upsets us (or cuts in front of us dangerously on the motorway… Sun salutations to combat road rage? There’s sense in the seemingly bizarre). Pratyahara, in short, allows us the mental space in which to choose how to respond to others.

The Art of Surrender: Ishvara Pranidhana

Working on the same premise as pratyahara is ishvara pranidhana (or the “practice of surrender”). As the wellregarded yoga teacher Shiva Rea – student of the late Pattabhi Jois – recently wrote, remembering the morning rangoli (or “sacred diagrams”, also known as yantras) designed with rice flour sifted through fingers onto the floor (creative meditations and offerings to the Divine) – ishvara pranidhana is the “big picture” of yoga practice.

In contrast to western notions of surrender as being a weakness, a disempowerment, or last-resort state, the eastern perception of surrender deems it as essential. One of the five niyamas (or “inner practices”) of Astanga Yoga, the “Eightfold Path”, ishvara pranidhana is as necessary as tapas (or “discipline”) or svadhyaya (or “self-study”): otherwise known as Kriya Yoga, the threefold Yoga of action.

Ishvara pranidhana does away with modern preoccupation with the self, with notions of “I”. If we were to become a less self-obsessed society, who knows what great things might eventuate? Focussing on the self takes us away from the totality, the wholeness of existence: we are all one, part of the whole (more mundanely recognisable in our similar planetary situation; an ecosystem entire, dealing with shared global warming problems). By surrendering the ego, then, we may experience “grace, peace, unconditional love, clarity, and freedom”. Pretty appealing, no?

A first step towards achieving ishvara pranidhana begins with ishta-devata (our personal connection to the universal whole). After all, Yoga means “unification” and it is on the breath – the inhalation, the exhalation – that we begin to step away from Gollum-like concepts of “me-me-me”. After that, the asanas extend and deepen the sense of letting go, giving into the flow, the physical states that literally “unyoke” the body from the mind. A “moving prayer”, we surrender to the practice, understand that an asana’s difficulty symbolises those difficulties we face in everyday life: as we overcome those obstacles, so we pass through the barrier of a pose (eventually, still practicing ahimsa and ever listening to our body, watching out for any signals of pain).

What of Pilates, then? As with Yoga, it is suitable for both men and women, and develops muscular definition (the “long and lean” look is what Pilates devotees are most admired for and complimented on). However, whereas Yoga has asanas which are modified with props or according to how deep a stretch is desired, as well as individual limits or levels of flexibility or strength, Pilates has a repertoire that uses not only a mat, but apparatus also, such as the Reformer.

Consisting of over 600 exercises and variations, Pilates (originally called “Contrology”) is a boon for all, as it can be physically rehabilitative, opposed to the gentler poses in Yoga bringing more immediate mental comfort (together with a careful practice that takes care with sore backs, knee injuries, and similar). Indeed, from couch potatoes who want to get healthier to professional athletes making sure they stay in top condition, from the pregnant woman preparing for her first birth to the woman seeking to regain the female form she had before three or four children, and from young to old – Pilates has something suitable for everyone. It also doesn’t have the potential problem of cultural appropriation, either.

Further, studies have shown that Pilates can positively affect states of depression and pain, in particular back issues. This is because – like Yoga’s moola bandha – Pilates works our core muscles, the muscles in our stomach area, coordinating movement and breath with that core engaged (thus increasing cardiorespiratory capacity, as in Yoga, and elevating energy levels; more oxygen equals more vibrancy). It goes without saying that core strength increases with ongoing Pilates practice, but this by extension improves posture, which in turn corrects weak and imbalanced muscles, reduces headaches and shoulder pain and back pain. The focus on alignment, just like Yoga, is all important. When we are properly aligned, we are less likely to injure ourselves; we are, simply, more in control of ourselves.

Proprioception:

The Sixth Sense of Equilibrium

Balance, proper alignment, our posture and coordination – these come from a finely tuned mindbody connection known as proprioception. Also referred to as kinaesthesia, the term was coined by neurophysiologist C. S. Sherrington in the early 1900s, combining the Latin word proprius (or “one’s own”) and reception. Proprioception, then, is our perception of our positioning and movement, physically speaking. This is enabled by sensory receptors in our muscles and joints and skin, and in motor output signalling from the brain.

What Pilates (and also Yoga) can do, is offset the natural degradation of proprioception as we age and prevent injuries from falls and stumbles. Indeed, beginning work on one’s “sixth sense” ability, honing our proprioception, is advised as early on in life as possible. Simply standing barefoot can ground us before working on our balance by taking one foot off the ground, etc.

Pilates is a method by which to develop a sharper self-awareness, more mindful of when we are tense and emotional, or when we need to focus on our breath, look inward, and destress – oh so similar to Yoga. Elevated cortisol levels over an extended period of time are no good for anyone (increasing the risk of heart disease and consequences of high blood pressure). Instead, it has been found that Pilates helps strengthen not just our tangible body (including the bones), but our immune system, also, especially in older adults. Finally, Pilates and Yoga both promote mobility, for a functional blend of strength and flexibility is what mobility is all about (they’re pretty great for bedroom antics, too: see our article, “The Empowerment of Sexuality: a Dual-Edged Sword of Secret Self”, p.44).

So, at the end of the day, it comes down to asking, why even choose between them?

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Aimee Benbow

Head Nutritionist Viridian Nutrition

Improve Your Sleep During Menopause

Although a natural process of ageing in women, the menopause can lead to the body behaving differently, with sleep disruption being a common symptom. The good news is research has shown nutrition can help with putting to bed those sleepless nights.

Menopausal symptoms can vary widely between women. However, a common complaint which is estimated to impact up to 40% of menopausal women is difficulty with sleeping.

Causes of sleep disturbances include hot flushes and night sweats, insomnia, breathing issues such as sleep apnoea, and mood related disorders.

There are also a number of dietary and lifestyle factors that can affect sleep quantity and quality.

How hormonal shifts during menopause impact sleep

During the menopause, there is a marked change in sex hormone levels. The ovaries produce less oestrogen, leading to the cessation of eggs being released from the ovaries and therefore a halt in menstrual cycles. Progesterone production also significantly reduces. These huge shifts in sex hormones are a contributing factor to sleepand various other areas of health, including mood, appetite, and libido.

Oestrogen and progesterone play a key role in body temperature regulation. When these levels significantly alter during the menopause, there is a severe impact on body temperature control, leading to symptoms such as hot flushes and night sweats.

Links have also been made between a decline in sex hormones and poor mood. Although the exact mechanism is unknown, studies have found that hormone replacement therapy had positive effects on those with low mood and depression, suggesting a clear correlation. In turn, poor mood and depression have been linked to insomnia and therefore may be a cause of poor sleep for those during the menopause.

Tips to sleep better during the menopause

Avoiding caffeine, nicotine, and alcohol, particularly in the late afternoon and evenings, has shown to improve sleep patterns. Maintaining a healthy weight and weight loss in those who are overweight has demonstrated improvements in the severity of hot flushes. Food supplementation may also help. For example, magnesium has been studied for insomnia. Additionally, pilot trials have also seen the benefits of magnesium supplementation with hot flushes and night sweating. Magnesium has also been investigated for its use in improving mood disorderswhich can affect sleep, while sage extract has been well researched for the improvement of night sweats and hot flushes, as well. Indeed, it can be considered an additional support for reducing symptoms of menopause that lead to poor sleep. Take time out to relax. Meditation and breathing exercises can help slow down an overactive mind and prepare for sleep.

For more information on diet, lifestyle, and food supplements, visit your local health store for personalised advice at findahealthstore.com.

This article is for information purposes and does not refer to any individual products. The information contained in this article is not intended to treat, diagnose, or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Author: Aimee Benbow, BSc (Hons), MSc, is Head Nutritionist at ethical supplement company Viridian Nutrition. Working in the food and supplements industry for over 11 years, she has supported people’s health through product development, advice, and education.

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