I've tried both, and I think Yau is a lot better. Basically when you are doing L4C, don't do it center by center, do it by making a bunch of 2x1 bars and then lining them up. Basically just keep your hand on the layer that has your cross edges, and do an Rw move (in terms of 3x3, so the outermost 3 layers) to do x rotations. And I feel that Uw is better, because the edge you want to insert will be on the right, so it's more fingertrick friendly, but it's up to you. What I do for a lot of little variations in certain methods on big cubes or other puzzles is I just do like an Ao5 with each one and see which I like the most.
Hope this helped!