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

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

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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