People often ask: should I try meditation or yoga?
The question assumes they’re alternatives. But the relationship is more nuanced. Yoga includes meditation. Meditation can exist without yoga. They overlap, complement, and sometimes substitute for each other.
I’ve practised both extensively. Here’s what I’ve learned about choosing between them — or combining them.
What’s the actual difference?
Yoga
Traditional yoga is a comprehensive system with eight “limbs”:
- Yamas (ethical restraints)
- Niyamas (positive practices)
- Asana (physical postures)
- Pranayama (breath control)
- Pratyahara (sense withdrawal)
- Dharana (concentration)
- Dhyana (meditation)
- Samadhi (absorption)
Modern Western yoga typically focuses on the physical postures (asana). A yoga class usually means movement through poses, sometimes with breath coordination.
Meditation appears within the yoga system as one component. Some yoga classes include a brief meditation. Others are purely physical.
Meditation
Meditation is the practice of training attention and awareness. It typically involves:
- Sitting (or lying) relatively still
- Focusing attention on something (breath, body, mantra, etc.)
- Noticing when attention wanders
- Returning to the focus
No physical poses. No strength or flexibility required. Just the mind working with attention.
The overlap
In traditional systems, yoga leads to meditation. The physical practices prepare the body and mind for sitting.
Many yoga practitioners also meditate separately. Many meditators never practice yoga poses.
They share roots, share goals (awareness, presence, equanimity), but differ in what you’re actually doing.
Practical differences
Physical requirements
Yoga: Requires some baseline physical capacity. Poses demand flexibility, balance, and strength. Modifications exist, but it’s fundamentally physical.
Meditation: Requires only the ability to sit (or lie down) and pay attention. Accessible to almost anyone regardless of physical condition.
Environment
Yoga: Typically needs space for a mat, room to move. Hard to practise on an aeroplane.
Meditation: Can happen anywhere. Chair, bed, park bench, commute. Minimal space required.
Time requirements
Yoga classes: Usually 60-90 minutes. Even home practice is often 20-45 minutes to be meaningful.
Meditation: Can be as brief as 5 minutes. Flexibility in duration.
Guidance needs
Yoga: Learning from a teacher helps prevent injury. Alignment matters. Self-taught can work, but guidance helps.
Meditation: Can be learned from books, apps, or simple instructions. Less risk of physical harm from incorrect practice.
Social component
Yoga: Often practised in classes. Community and social connection built in.
Meditation: Often solitary. Group meditation exists but is less common.
Benefits comparison
Shared benefits
Both practices can provide:
- Stress reduction
- Improved body awareness
- Better emotional regulation
- Enhanced focus
- Mind stillness
Unique to yoga
- Physical fitness (strength, flexibility, balance)
- Cardiovascular benefits (in active styles)
- Posture improvement
- Movement-based stress release
Unique to meditation
- Deep concentration development
- Insight into mental patterns
- Portable (can practise anywhere)
- Accessible regardless of physical condition
- Builds attention capacity directly
Who might prefer meditation
You might lean toward meditation if:
- Physical practice doesn’t appeal to you
- You have injuries or mobility issues
- You’re specifically working on anxiety, focus, or emotional regulation
- You want something you can do anywhere, anytime
- You prefer brief daily practices
- You’re drawn to the mental rather than physical
Who might prefer yoga
You might lean toward yoga if:
- You enjoy movement and physicality
- Exercise feels more natural than sitting still
- You want both physical and mental benefits
- Social practice appeals to you
- Sitting for long periods is uncomfortable or boring
- You benefit from structured classes with specific instruction
Combining both
The most complete approach often includes both.
Yoga prepares the body. After movement, sitting becomes easier. The body is stretched, tension released, energy balanced.
Meditation deepens awareness. Skills developed in sitting transfer to yoga practice. You become more present in poses.
Traditional sequence: Yoga poses, then pranayama (breathwork), then meditation. This is the classical approach, and it works well.
Modern adaptation: Maybe yoga class three times weekly, meditation most mornings. Separate but complementary.
My personal practice
I do both, but differently:
Daily meditation: 15-20 minutes most mornings. Seated, breath-focused. This is my non-negotiable.
Yoga periodically: Two or three times weekly. Sometimes gentle stretches at home, sometimes a class. More variable.
The meditation provides mental stability. The yoga keeps the body comfortable enough for sitting and provides movement I’d otherwise lack.
When I have to choose one, I choose meditation. The mental benefits are more central to what I need. But dropping yoga entirely leaves my body stiff and sitting uncomfortable.
Starting points
If you want to try meditation first
Apps like Headspace, Calm, or InTheMoment offer guided introduction. Start with 5-10 minute sessions. Focus on breath awareness. Give it at least 8 weeks before evaluating.
At InTheMoment, you can describe your goals and get personalised sessions. Two free daily sessions.
If you want to try yoga first
Look for beginner-friendly classes — “gentle yoga,” “yoga basics,” or similar. Many online options exist (YouTube, apps). Start with shorter practices. Don’t push past pain.
If you want to try both
Start one, get comfortable, add the other. Or find yoga classes that include significant meditation. Some styles (Yin, Restorative) spend more time in stillness.
The decision that matters less than you think
Here’s the truth: the best practice is the one you’ll actually do.
Yoga and meditation both help. The benefits overlap substantially. Consistent practice in either creates positive change.
Don’t agonise over choosing the “right” one. Pick what appeals, start practising, adjust based on experience.
Many people start with one and later add the other. Many people stay with one their whole lives. Both paths work.
Try something. See what happens. That’s where the real learning is.
Interested in starting with meditation? Get started with two free sessions per day — no yoga flexibility required, just a few minutes and willingness to begin.