What are yoga and Pilates?

Yoga and Pilates are types of exercise that are popular because of their benefits for physical wellbeing including:

• weight control
• better posture
• flexibility
• cardiovascular function
• low risk of sports-related injuries

Yoga

Yoga is an ancient exercise and wellbeing practice that is originally from India. Yoga is a physical activity that combines:

• gentle movements
• stretching
• breathing
• mindfulness
• meditation

This helps improve both your physical and mental health.

A full yoga session is a whole-body and mind workout. It can be suited to all fitness levels. There are different yoga types that involve a range of gentle to strong poses. Hatha, Bikram and Vinyasa are popular styles of yoga.

Asana is the name for a pose in yoga. You can perform poses (asanas) in different positions, alongside focused breathing and meditation. Examples include:

• lying down
• standing up
• sitting
• upside down

Pilates

Pilates is a type of exercise. It uses controlled movements, breathing and sometimes special equipment to improve your fitness and wellbeing. It helps to improve your:

• core strength
• balance
• flexibility
• posture

A Pilates instructor can plan a session to suit all fitness levels, from beginner to advanced.

You can do Pilates on a mat using your body weight and small tools, such as a ball or resistance band.

Pilates can also be done on special equipment, such as a reformer. A reformer looks like a bed frame with a moving platform, springs and an adjustable foot bar. These parts add resistance to your workout.

What are the health benefits of yoga and Pilates?

Yoga and Pilates have many health benefits. Both are great exercises to add to your weekly fitness routine because of their health and wellbeing benefits:

• Better posture, strength and less joint pain — doing yoga and Pilates often may improve your body's posture. Good posture helps to prevent back pain, muscle aches and other pains. These exercises also make your core muscles stronger, which may improve your balance. This may help lower your chance of injuries, such as falls.
• Mental wellbeing — yoga and Pilates use mindfulness and breathing techniques. This may help you feel calmer, more relaxed and focused. Mindfulness and relaxation may also be part of treatment for mental health conditions, such as depression and anxiety. If you feel depressed or anxious, speak to your doctor about yoga and Pilates.
• Asthma — yoga includes breathing exercises that help you notice and control your breathing. This may help some people manage their asthma
• Injury recovery — Pilates may help you recover after an injury. It does this by improving your posture, strengthening muscles and helping your body move the right way. If you are recovering from an injury, tell your instructor so they can adjust the exercises to suit your needs.

Who are yoga and Pilates best suited to?

Yoga and Pilates are adaptable practices. They may benefit a wide range of people and their physical and mental health:

• Yoga is great for people looking to improve flexibility, balance and mindfulness. It suits people of all ages and fitness levels. It also helps people that are recovering from injuries or managing stress.
• Pilates is beneficial if you are looking to strengthen and tone your muscles. Pilates can help people with health conditions, such as lower back pain and scoliosis. It also improves balance, flexibility and strength. This may benefit people of all ages, including older
• If you are pregnant, it is safe to practice yoga or Pilates. Some positions may need to be changed.

How do I start yoga and Pilates in a safe way?

Here are some tips on how to start yoga and Pilates safely:

• Start slow and steady — when you first begin to practice yoga or Pilates, start slowly and practice regularly. Focus on learning the right way to do each move. You can do more as you get stronger and more comfortable with the movements.
• Learn the basics first — there are many mobile applications and online videos that can show you how to do yoga or Pilates. If you are new, have an injury or a health condition, it's best to go to a class with a qualified instructor. They can help you do the exercises safely and correctly.

What equipment do I need for yoga and Pilates?

The equipment you need for a yoga or Pilates class will depend on where you are attending the class. Speak to the studio staff to find out what you will need for the session you are attending.

Tips for yoga or Pilates class:

• Wear clothing that allows you to move freely. Some studios may require clean, slip-resistant socks, so check ahead.
• Bring a water bottle to keep yourself hydrated throughout the session.
• For yoga or mat Pilates you may need an exercise mat. You may also want to bring a small towel. Some classes use props such as small balls, yoga blocks, hand weights and Pilates rings. Check with your instructor if you need any of these.
• If you are doing yoga or Pilates outdoors, do not forget to cover up with light, flexible clothing and wear sunscreen.
• Avoid wearing jewellery that dangles, such as bracelets, earrings, necklaces or anklets.

How do I avoid injury while doing yoga or Pilates?

To avoid injury while practicing yoga or Pilates, follow these tips:

• Start slow and listen to your body.
• Stop if you feel any pain and ask for guidance from your instructor.
• Warm up and cool down to avoid injuries.
• If you are a beginner, let your Pilates instructor know so they can give you extra support during the class.
• If you are doing a Pilates reformer class, you will need to adjust your reformer machine. Learn about the different springs and how to adjust them before the class starts.
• If you are a beginner or have an injury, you may need to do a one-on-one session so an instructor can assess you properly.

How do I stay motivated while doing yoga or Pilates?

Tips to stay motivated:

• Set a goal — whether it be mastering a difficult position or committing to several workouts a week. Once you meet your first goal you'll be motivated to set more.
• Go with a friend — it can help you stick to your workout if someone is counting on you to be there too.
• Use an app to track your progress — share your completed workout with your friends or family so you can motivate each other.
• Try a range of classes — most yoga and Pilates studios offer a range of classes. Going to different classes at different times can help keep your exercise interesting and prevent you from getting bored.

Resources and support

It is a great idea to ask your friends, family or people in your community if they know of any yoga or Pilates studios in your area.

• You can find a qualified yoga teacher at the Yoga Australia
• Pilates Alliance Australasia can help you find a Pilates Instructor.
• Access Yoga for beginners by Health and wellbeing Queensland for visuals and step by step guidance.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available 24 hours a day, 7 days a week.