Repertoire

PiWall Repertoire

Every movement in the catalogue that can be performed on the PiWall.

Equipment

All PiWall 20

Difficulty

1 · Very easy 1 2 · Easy 8 3 · Intermediate 6 4 · Advanced 4 5 · Very advanced 1

Focus

Core 16 Back & spine 8 Legs & glutes 7 Arms & shoulders 11 Full body 6 Balance 3

8 movements

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PiWall

Salabhasana - Swan

In Yoga: It is fundamentally very similar to the Salabhasana (Locust Pose). Furthermore, because the torso is parallel to the ground and the arms are extended forward, it perfectly reflects the upper body sensation of an unsupported Virabhadrasana III (Warrior III) pose. In Pilates / General Fitness: It is an advanced, suspended variation of the prone Superman exercise or the Pilates Swan series, where the resistance of gravity is felt much more intensely.

Works Since this movement requires holding the body in a straight line on a horizontal plane against gravity, it intensely activates the entire posterior chain and core region isometrically (static contraction): · Erector Spinae (Spinal Erectors) · Core Muscles · Gluteus Maximus (Glutes) and Hamstrings

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PiWall

Urdhva Dhanurasana - Hanging Backbend

In Yoga: Fundamentally, it is an assisted version of the Urdhva Dhanurasana (Wheel/Full Bridge Pose) and Setu Bandhasana (Half Bridge Pose). Compared to the bridge pose performed on the floor bearing full weight on the wrists and shoulders, the straps allow gravity to pull the upper body down while the hips are pushed up. In Pilates: It is mechanically and in terms of spinal angle quite similar to the "Hanging Backbend" performed on the Cadillac (Trapeze Table) or the advanced "Semi-Circle" and bridging series on the Reformer.

Works This movement actively engages the posterior chain while stretching the anterior chain of the body: · Gluteus Maximus (Glutes) and Hamstrings · Erector Spinae (Spinal Erectors) · Back and Arm Muscles (Latissimus Dorsi, Biceps, Deltoids)

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PiWall

Kneeling Arm Springs - Anjaneyasana

In Pilates: It exactly resembles the "Kneeling Arm Springs" series performed on the Cadillac (Trapeze Table) or Springboard, specifically the single-arm row and torso stabilization exercises. Since it involves resisting the tension that tries to rotate the body, it is essentially a Pilates-adapted "Pallof Press" or an anti-rotation control movement. In Yoga: In terms of the lower body stance, it is a more upright variation of the Anjaneyasana (Low Lunge) pose, aligned at 90/90 degree angles (half-kneeling). Although there is no pull resistance in yoga, the philosophy of keeping the core stable in an asymmetrical stance is based on the same foundation as balancing asanas.

Works This movement is a functional "full-body" integration that combines lower body stabilization with the push/pull mechanics of the upper body: · Back and Arm Muscles · Core and Obliques (Side Abs) · Gluteus Medius and Pelvic Stabilizers

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PiWall

Balasana (Child's Pose) - Rolling Like a Ball

In Yoga: It is a gravity-surrendered, supported, and inverted version of the traditional mat yoga poses Balasana (Child's Pose) or Karnapidasana (Ear Pressure Pose). It is very similar to the deep resting suspensions (hanging tuck) in Iyengar (Rope) yoga and Aerial Yoga. In Pilates: In terms of spinal mechanics, it is a completely passive and weightless version of the spinal flexion found in the starting position of the "Rolling Like a Ball" or "Open Leg Rocker" movements on the mat. It is a tucked-in variation of the inverted hanging stretches performed with "Fuzzy" suspension straps on the Cadillac.

Works This posture is based on creating a deep stretch and fascial release by surrendering the body to gravity, rather than producing active power (concentric contraction). However, some muscles are engaged to hold the body in this form: · Stretching and Lengthening Muscles (Primary Target) · Mildly Active Muscles

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PiWall

Chest Expansion - Bulgarian Split Squat

In Pilates: It is a more challenging variation (brought into a lunge position) of the "Chest Expansion" or "Kneeling Arm Springs" series performed on the Cadillac (Trapeze Table), achieved by adding a box for the lower body. At the same time, it shares the mechanics of the "Front Splits" on the Reformer, where the back leg rests against the shoulder blocks, or the lunge variations on the Wunda Chair. In General Fitness: Due to the elevation of the back leg, it incorporates the lower body dynamics of the famous "Bulgarian Split Squat," while combining it with an isometric "Straight-Arm Pulldown" or "Row" movement as the arms hold the bar.

Works This movement demands a deep stretch and balance in the lower half of the body while requiring the upper half to resist spring tension: · Stretching Muscles (Back Leg) · Active Stabilizers (Front Leg and Glutes) · Back and Shoulder Muscles

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PiWall

Standing Arm Springs - Tadasana (Mountain Pose)

In Pilates: This movement is a fundamental part of the Pilates repertoire. It exactly resembles the "Standing Row" exercise in the "Standing Arm Springs" series performed on the Cadillac (Trapeze Table) or Springboard. Depending on the resistance level and the angle of the arm, it also incorporates the mechanics of the "Chest Expansion" movement. In Yoga: Since there is no external pull resistance in yoga, it does not have a direct equivalent. However, the alignment of the lower body and the spine requires a perfect Tadasana (Mountain Pose). The mechanics of the upper body, based on the principle of opening the chest and drawing the shoulder blades together, are similar to the back activation found in heart-opening poses like Bhujangasana (Cobra Pose).

Works This exercise requires the cooperation of a moving upper body with a lower body and core region that try to keep it stable: · Back and Scapular (Shoulder Blade) Muscles · Shoulder and Arm Muscles · Core Muscles

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PiWall

Ardha Hanumanasana - Front Splits

In Yoga: Fundamentally, it is a combination of the Ardha Hanumanasana (Half Monkey Pose / Half Split) and the King Arthur Pose (Couch Stretch) performed against a wall to open the front of the hips. This hybrid pose, typically supported by blocks in yoga, is transformed here into a much more "suspended" and spine-elongating form using wall straps. In Pilates: It is mechanically exactly identical to the famous "Front Splits" series performed on the Reformer. While the back knee rests on the carriage on the Reformer, here it rests against the wall. Furthermore, it is an upright and more stable version of the suspended leg stretches performed by holding the springs on the Cadillac.

Works This exercise creates two different and very intense stretches (fascial elongation) in the lower body simultaneously, while requiring balance and stabilization in the upper body: · Maximum Stretching Muscles (Back Leg) · Maximum Stretching Muscles (Front Leg) · Active Stabilizers (Core and Back)

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PiWall

Standing Split - Hanging Splits

In Yoga: It is a tremendous gravity adaptation of the Urdhva Prasarita Eka Padasana (Standing Split) pose, inverted and supported by wall straps. It also exactly resembles the inverted suspension and stretching sequences performed using a wall and ropes (plumb lines) in Iyengar yoga. In Pilates: It is a much deeper, standing, and wall-adapted variation of the "Hanging Splits" performed with "Fuzzy" suspension straps on the Cadillac apparatus, or the "Control Balance" movement on the mat.

Works By utilizing gravity and the support of the wall, this exercise creates intense contraction (strength) in one half of the body while providing a deep fascial elongation (flexibility) in the other half: · Gluteus Maximus (Glutes) · Gastrocnemius and Soleus (Calves) · Back and Arm Muscles

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How the difficulty scale works

Every movement is rated from 1 to 5 on its biomechanical demands: core activation, upper-body strength, and the balance and flexibility it asks for.

Very easy: Fully supported, passive stretches performed on the floor.
Easy: Basic pulling, pushing and stretching from a stable base — seated, kneeling, or standing with support.
Intermediate: Exercises calling for active balance, moderate flexibility, or genuine core control.
Advanced: Active inversions, plank and flight shapes carried on full body weight — high core activation, shoulder mobility, and spatial awareness.
Very advanced: Acrobatic and gymnastic shapes demanding elite upper-body and abdominal strength to hold body weight stable against gravity.

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