Repertoire

PiWall Repertoire

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

Equipment

All PiWall 19

Difficulty

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

Focus

Core 15 Back & spine 8 Legs & glutes 7 Arms & shoulders 10 Full body 6 Balance 3

4 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

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

Adho Mukha Vrksasana - Full Inversion

In Yoga: It is a completely "weightless" (unburdened by gravity) version of the Sirsasana (Headstand) or Adho Mukha Vrksasana (Handstand) poses. It is the fully supported form of the "Rope Sirsasana" (Rope Headstand) practice frequently used in Iyengar yoga. It is also a wall adaptation of the inverted suspension (Bat Pose) positions found in Aerial Yoga. In Pilates: It exactly resembles the advanced "Full Inversion" or "Hanging" series performed on the Cadillac (Trapeze Table) using suspension apparatus ("fuzzies").

Works This posture focuses on passive elongation and deep rest rather than active force production. However, to keep the body in a straight line (like a rope), some muscles continue to work isometrically (statically): · Core Muscles · Leg Muscles (Quadriceps and Glutes) · Forearm and Grip Muscles

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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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