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

6 movements

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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

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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PiWall

Rope Headstand - Inverted Butterfly

In Yoga: Fundamentally, it is a tremendous hybrid of the "Rope Sirsasana" (Rope Headstand) or Pincha Mayurasana (Forearm Stand) preparatory poses performed with wall ropes (Yoga Kurunta) in Iyengar yoga, combined with the legs of Baddha Konasana (Bound Angle / Butterfly Pose). Furthermore, it is the exact wall equivalent of the "Inverted Butterfly" pose in Aerial Yoga. In Pilates: Although not directly a classic mat exercise, it can be thought of as a floor- and wall-supported version of the upside-down hanging and spinal decompression practices performed with "Fuzzy" suspension straps on the Cadillac apparatus.

Works This movement provides a deep opening (passive stretch) in the lower part of the body while demanding safe support (active stabilization) in the upper part: · Stretching and Lengthening Muscles (Passive Focus) · Shoulder and Arm Muscles (Active Support) · Hip External Rotators

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PiWall

Control Balance - Eka Pada Halasana (One-Legged Plow Pose)

In Pilates: It is a wall-adapted version of the advanced "Control Balance" or "Scissors" movements from the mat series. In this balancing movement, which is performed unsupported in classical Pilates, the wall bar stabilizes one leg, maximizing the stretching dimension of the exercise. It is also quite similar to the mechanics of the inverted stretch (Tower/Monkey) series performed with the help of the "Push-Through Bar" on the Cadillac. In Yoga: It is a perfect combination of the Eka Pada Halasana (One-Legged Plow Pose) and Eka Pada Sarvangasana (One-Legged Shoulderstand) poses. The leg that is held in the air in classical yoga is supported by the bar here, while the other leg is extended behind the head into a Plow form.

Works This movement creates an intense stretch (elongation) in one half of the body while demanding a strong isometric (static) contraction in the core region to remain suspended in the air: · Maximum Stretching Muscles (Focal Point) · Active Stabilizers (Upper Leg) · Core Muscles

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PiWall

Eka Pada Adho Mukha Svanasana - Single Leg Elephant

In Yoga: Fundamentally, it is a wall-supported version of the Eka Pada Adho Mukha Svanasana (Three-Legged / One-Legged Downward-Facing Dog) pose. Placing the leg—which is normally held in the air—on the bar eliminates the struggle for balance against gravity, allowing the focus to shift to the stretching (split) dynamics of the pose. In Pilates: It is mechanically and in terms of spinal angle very similar to the "Single Leg Elephant" movement performed on the Reformer and the "Arabesque" stretching series performed on the Cadillac (Trapeze Table).

Works This movement provides an asymmetrical opening in the lower body while operating on the principle of elongating the spine by pushing against the floor with the upper body: · Hamstrings and Calves · Shoulder and Chest Girdle (Pectoralis, Latissimus Dorsi) · Iliopsoas (Hip Flexors)

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PiWall

Teaser - Navasana - Hanging Leg Raise

In Pilates: It is a suspended, anti-gravity version of the "Teaser" exercise, which is performed on the mat and is one of the most challenging movements for the core region. Furthermore, it bears a direct resemblance to the "Hanging Leg Lifts" series performed by hanging from the upper bars of the Cadillac (Trapeze Table) apparatus. In Yoga: Visually and in terms of muscle activation, the logic behind the use of the hip and abdominal muscles is the exact same as in Navasana (Boat Pose). It is a suspended and more accessible adaptation of gymnastics-based yoga asanas like Brahmacharyasana (L-Sit) or Tolasana (Scale Pose), where the legs are held in the air by pushing the floor with the hands. In General Fitness: It is the classic "Hanging Leg Raise" performed on a pull-up bar; however, because the wall support here prevents swinging (the use of momentum), it is executed in a much stricter and more isolated form.

Works This movement is a high-level test of strength and endurance, requiring the upper body to remain suspended while locking the lower body in the air against gravity: · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs) · Back and Grip 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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