Repertoire

The Movement Repertoire

A growing catalogue of exercises for the Pilateras reformer, tower reformer, PiWall and studio apparatus — with the muscles each one works, what it gives you, and how demanding it is.

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

1 movement

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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)

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.

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