Repertoire

PiWall Repertoire

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

Equipment

All PiWall 27

Difficulty

1 · Very easy 1 2 · Easy 11 3 · Intermediate 9 4 · Advanced 4 5 · Very advanced 2

Focus

Core 22 Back & spine 11 Legs & glutes 7 Arms & shoulders 14 Full body 10 Balance 6

4 movements

Clear filters

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)

Read the full breakdown

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

Read the full breakdown

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

Read the full breakdown

PiWall

Bridge Pose - Shoulder Bridge

In Yoga: It is a hybrid version of the Setu Bandhasana (Bridge Pose) and Salamba Sarvangasana (Supported Shoulderstand) poses performed using a wall. Additionally, it can be considered a variation of the wall-supported Eka Pada Setu Bandhasana (One-Legged Bridge Pose) practice that deepens the hip angle. In Pilates: It is very similar to the "Bicycle" or "Scissors" series performed in the "Shoulder Bridge" position on the mat. It is the equivalent of the "Bottoms Up" on the Reformer or the asymmetrical bridge movements performed by pushing the pedal with one leg on the Wunda Chair, adapted here with gravity and wall resistance.

Works This movement requires an asymmetrical (unilateral) pushing force in the lower body while demanding balance and stabilization in the core region: · Gluteus Maximus (Glutes) and Hamstrings · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs)

Read the full breakdown

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.

Back to Home