The new article of our series "Yoga is Yours" offers you today the opportunity to discover 3 new positions: the Raven, the Lion and the Eagle.

We remind you that it is strongly recommended to practice Yoga under a teacher supervision.

The Raven : KAKASANA

What is it good for?

The Raven position allows Yogis to develop self-confidence and thus, contributes to alleviate depression.


Physical and spiritual balance is improved thanks to the Raven position; it also allows blood pressure to rise. The joints of arms, wrists, shoulders, pelvis and elbows are strengthened by practicing this position.

Warning: The Raven position is not recommended for people who have high blood pressure and weak wrists. We also advise persons suffering from cerebrovascular disorders not to try this position.


Put you in squat position with your feet apart. Both hands flat on the ground, shoulder distance apart; and spread your fingers.Raven position

Cast your knees aside while bowing them out of your arms, the closest you can to your underarms. Then put your knees on your triceps, between your elbow and your underarm.

Slowly, shift your body weight forward, while moving forward your head and chest too.

At your own pace, take off one foot and the other until your whole body weight rests on both hands.

If you have trouble keeping your balance, focus on a precise point on the ground. Then, keep the position as long as you are comfortable with it and take deep breaths.

While exhaling, put your feet on the ground and stand up. Do the position again till mastering totally the Raven position!


What is it good for?

This position benefits people who suffer from face and chest tensions. It is also recommended for singers because it makes the diaphragm work as well as vocal cords.


The Lion position is known for fighting against bad breath and stuttering.
People suffering from nose, throat and ear problems can also benefit from this position. Furthermore, this position allows contracted jaws to relax.

On the long run, this position protects from stiff-neck, neck pains and collapsed vertebrae.

There are no special warnings against this position.


Lion positionKneel down and sit on your heels without crushing your feet and your calves. Your knees must be down on the floor and slightly apart.

Take a deep breath with your stomach and move slowly forward putting your hands on the floor, as in the picture. This position can also be done with hands on the knees, depending on Yogis.

Exhale and stick your tongue to your chin while looking up to the sky with eyes wide open. In this position, roar like a lion.

Take your first position back and do it again. Now the Lion position has no more secrets for you!


What is it good?

The Eagle position is good for men suffering from prostate pains.


Practicing this position stretches almost all your muscles: elbows, hips, thighs, ankles, triceps, chest and back.
This positions also benefits to stressed people by enhancing balance and concentration.

Warning: The Eagle position is not recommended when back and knee pains.


Stand up, shift your body weight on your right leg and be aware of it.Eagle position

Then, slightly bow your right knee so you can prepare to twist your left leg around it.
So twist your left leg around your right one, your left thigh above the right one. Your left ankle should be settled above your right heel.

You have found your balance? Perfect; now take a breath and raise your arms, parallel to the ground. Make a right angle, your palms looking out and fingers pointed.

Exhale and, at the same time, shift your left arm under the right one so it can twist around it. The objective of this part of the Eagle position is that your palms meet, but do not force if you feel you can't do it.

Once you have completed these movements, take a good care not to arch your lower back. Tighten your abdominals to the top and stretch your spine. To perfect this movement, you have to try to put the top of your head as far as you can from your spine's basis. Your chin has to stay parallel to the ground and your nape stretched.

Maintain the position without forcing and with a calm breathing on which you have to focus.
To quit the position, take it easy and undo all the movements done before.

Because this position has been made on the right side, you have to do it on the left side to totally master the Eagle. So do the same movement as described earlier but inverting the crossing of the body parts. And you're done!


 Don't forget next week's appointment to enjoy new Yoga positions!

Pilates method

Pilates-classes at Sita cultural centre in Pondicherry (South India) : learn correct Pilates movements to tone your silhouette, reconnect with your breath, and reduce stress.

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Learn correct Pilates movements to tone your silhouette, reconnect with your breath, and reduce stress.

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