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

6 movements

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PiWall

Feet in Straps - Urdhva Prasarita Padasana

In Pilates: This movement belongs directly to the Pilates repertoire. It is a wall-adapted version of the well-known "Feet in Straps" series (specifically Leg Lowers/Lifts or Leg Circles) performed on the Reformer. Furthermore, it shares the exact same mechanics as the "Leg Springs" exercise series performed on the Pilates Cadillac or Springboard. In Yoga: It is similar to Urdhva Prasarita Padasana (Supine Double Leg Lifts/Lowers), which is performed lying flat on the back on a mat, raising and lowering the legs completely straight. However, while gravity is the only source of resistance in yoga, this version involves dynamic resistance created by the springs.

Works Because this movement requires keeping the spine and pelvis stable (lumbo-pelvic stabilization) while moving the lower body, it is an excellent core exercise: · Core Muscles · Hamstrings and Gluteus Maximus (Glutes) · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs)

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PiWall

Standing Chest Press - Virabhadrasana III

In Pilates: It exactly resembles the "Standing Chest Press" movement performed facing away from the wall on the Cadillac (Trapeze Table) or Springboard. However, resting the back leg against the wall and hinging the torso forward on a single leg (hip hinge) makes this movement just as complicated as the asymmetrical "Standing Lunge" on the Reformer or Wunda Chair balance series. In Yoga: In terms of the lower body's position, the forward alignment of the torso, and the element of balancing on one leg, it is very similar to the Virabhadrasana III (Warrior III) pose. While in yoga the arms are extended forward without support, here there is the action of pushing against the resistance of the springs. The bent back knee also resembles the foundation of Natarajasana (Dancer Pose) preparatory poses.

Works This movement practically divides the body in two; while the upper body performs a dynamic push, the lower body and core region try to keep the body as still as a statue: · Chest and Arm Muscles (Pushing Force) · Core Muscles · Grounded Leg (Active Stabilizers)

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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

Phalakasana - Long Stretch

In Yoga: Fundamentally, it is an adapted, standing, angled version of Phalakasana (Plank Pose) against gravity. At the same time, because the arms extend upward and forward, it can be considered a resisted form of Urdhva Hastasana (Upward Salute Pose) or a practice of Virabhadrasana III (Warrior III) where the feet remain on the ground. In Pilates: It is the exact standing equivalent of the famous "Long Stretch" series performed on the Reformer or "The Lean" posture on the Wunda Chair. The goal is to keep the body stable and unbending "like a board" (plank).

Works While the strap supports the hips, the entire posterior chain of the body works with a tremendous isometric (static) contraction to prevent the upper torso from falling forward (toward the ground) due to gravity: · Erector Spinae (Spinal Erectors) · Gluteus Maximus (Glutes) and Hamstrings · Deltoids (Shoulders) and Trapezius

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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)

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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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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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