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 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

6 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

Thigh Stretch - Ustrasana (Camel Pose)

In Pilates: It is most similar to the "Thigh Stretch" exercise commonly performed on the Cadillac or Reformer. While this movement is typically performed against the resistance of springs or a Roll-Down bar, here it is performed against body weight with the support provided by the yoga wall straps. In Yoga: It resembles the preparatory phase of Ustrasana (Camel Pose) or dynamic kneeling backbend sequences. While traditional Ustrasana involves touching the heels, the goal here is to work against gravity while keeping the torso straight. In General Fitness: It is an assisted version of the famous "Reverse Nordic Curl" exercise, known for promoting knee health and leg strength.

Works This movement is a serious test of endurance and control, especially for the front of the legs and the core region: · Quadriceps (Front Thigh Muscles) · Core Muscles · Gluteus Maximus (Glutes)

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PiWall

Urdhva Dhanurasana - Hanging Backbend

In Yoga: Fundamentally, it is an assisted version of the Urdhva Dhanurasana (Wheel/Full Bridge Pose) and Setu Bandhasana (Half Bridge Pose). Compared to the bridge pose performed on the floor bearing full weight on the wrists and shoulders, the straps allow gravity to pull the upper body down while the hips are pushed up. In Pilates: It is mechanically and in terms of spinal angle quite similar to the "Hanging Backbend" performed on the Cadillac (Trapeze Table) or the advanced "Semi-Circle" and bridging series on the Reformer.

Works This movement actively engages the posterior chain while stretching the anterior chain of the body: · Gluteus Maximus (Glutes) and Hamstrings · Erector Spinae (Spinal Erectors) · Back and Arm Muscles (Latissimus Dorsi, Biceps, Deltoids)

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PiWall

Virabhadrasana II - Standing Lunge

In Yoga: Visually and geometrically, it is most similar to the Virabhadrasana II (Warrior II) pose. This classic posture, where one leg is bent at 90 degrees, the other is extended straight, and the arms are opened parallel to the floor, is taken to a much deeper level with the use of a box. In Pilates: It is similar to the "Side Splits" performed on the Reformer or the "Standing Lunge" series performed with the addition of a box on the Wunda Chair / Reformer. The spring-loaded bar held in the hand perfectly reflects the arm and asymmetrical standing posture integrations performed on the Cadillac (Trapeze Table).

Works This movement demands flexibility and strength simultaneously in the lower body (dynamic stabilization), while requiring the upper body to resist spring tension: · Quadriceps (Front Thighs) and Gluteus Maximus (Glutes) · Adductor (Inner Thigh) Muscles · Core and Obliques (Side Abs)

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PiWall

Kneeling Arm Springs - Anjaneyasana

In Pilates: It exactly resembles the "Kneeling Arm Springs" series performed on the Cadillac (Trapeze Table) or Springboard, specifically the single-arm row and torso stabilization exercises. Since it involves resisting the tension that tries to rotate the body, it is essentially a Pilates-adapted "Pallof Press" or an anti-rotation control movement. In Yoga: In terms of the lower body stance, it is a more upright variation of the Anjaneyasana (Low Lunge) pose, aligned at 90/90 degree angles (half-kneeling). Although there is no pull resistance in yoga, the philosophy of keeping the core stable in an asymmetrical stance is based on the same foundation as balancing asanas.

Works This movement is a functional "full-body" integration that combines lower body stabilization with the push/pull mechanics of the upper body: · Back and Arm Muscles · Core and Obliques (Side Abs) · Gluteus Medius and Pelvic Stabilizers

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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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