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

2 movements

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PiWall

Rope Headstand - Inverted Butterfly

In Yoga: Fundamentally, it is a tremendous hybrid of the "Rope Sirsasana" (Rope Headstand) or Pincha Mayurasana (Forearm Stand) preparatory poses performed with wall ropes (Yoga Kurunta) in Iyengar yoga, combined with the legs of Baddha Konasana (Bound Angle / Butterfly Pose). Furthermore, it is the exact wall equivalent of the "Inverted Butterfly" pose in Aerial Yoga. In Pilates: Although not directly a classic mat exercise, it can be thought of as a floor- and wall-supported version of the upside-down hanging and spinal decompression practices performed with "Fuzzy" suspension straps on the Cadillac apparatus.

Works This movement provides a deep opening (passive stretch) in the lower part of the body while demanding safe support (active stabilization) in the upper part: · Stretching and Lengthening Muscles (Passive Focus) · Shoulder and Arm Muscles (Active Support) · Hip External Rotators

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PiWall

Teaser - Navasana - Hanging Leg Raise

In Pilates: It is a suspended, anti-gravity version of the "Teaser" exercise, which is performed on the mat and is one of the most challenging movements for the core region. Furthermore, it bears a direct resemblance to the "Hanging Leg Lifts" series performed by hanging from the upper bars of the Cadillac (Trapeze Table) apparatus. In Yoga: Visually and in terms of muscle activation, the logic behind the use of the hip and abdominal muscles is the exact same as in Navasana (Boat Pose). It is a suspended and more accessible adaptation of gymnastics-based yoga asanas like Brahmacharyasana (L-Sit) or Tolasana (Scale Pose), where the legs are held in the air by pushing the floor with the hands. In General Fitness: It is the classic "Hanging Leg Raise" performed on a pull-up bar; however, because the wall support here prevents swinging (the use of momentum), it is executed in a much stricter and more isolated form.

Works This movement is a high-level test of strength and endurance, requiring the upper body to remain suspended while locking the lower body in the air against gravity: · Core Muscles · Iliopsoas and Quadriceps (Hip Flexors and Front Thighs) · Back and Grip 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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