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

2 movements

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PiWall

Inverted Pike - Teaser

In Yoga: It is most similar to "Inverted Pike" positions in aerial yoga. In traditional mat yoga, it can be thought of as an inverted version of Prasarita Padottanasana (Wide-Legged Forward Bend) or a combination of Sirsasana (Headstand) and Prasarita Padottanasana. Keeping the legs open against a vertical wall in this manner resembles an advanced, wall-supported variation of Sirsasana. In Pilates: It can be seen as a suspended, inverted version of the "Teaser" or "Roll-Over" exercises performed on the Pilates Reformer. It requires an intensity similar to the core and leg stability needed on the Reformer.

Works This movement requires intense core and upper body engagement to balance the body in an inverted position and keep the legs at 90 degrees. The main muscle groups are: · Core · Upper Body · Legs and Hips

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PiWall

Ustrasana (Camel Pose) - Hanging Backbend

In Yoga: Fundamentally, it is a version of the Ustrasana (Camel Pose) and Urdhva Dhanurasana (Full Bridge / Wheel Pose) performed with unsupported arms, where the weight is surrendered to gravity. Additionally, it is mechanically very similar to the supported Viparita Dandasana (Inverted Staff Pose) or "Dropback" (dropping back into a bridge from a standing position) preparatory practices in Iyengar yoga. In Pilates: It is a wall adaptation of the "Hanging Backbend" movement performed with a trapeze bar or "fuzzies" (suspension loops) on the Cadillac (Trapeze Table), or the full spinal extension stretches performed by lying backward on the Ladder Barrel.

Works This movement requires active stabilization in the posterior chain of the body while creating a tremendous passive stretch and elongation in the anterior chain: · Stretching and Lengthening Muscles (Primary Target) · Active Muscles (Stabilizers)

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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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