For those of you who are following our series of articles about basic Yoga positions, we are giving you new opportunities to discover Yoga today!
3 new positions will be explained this week.

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


What is it good for?

Pigeon position has to be practiced if you frequently have pains in your lower back.


This position extends your thighs, abdomen, chest, shoulders and neck. Your abdominal organs are also stimulated thanks to the Pigeon position.
It is also known for improving hips flexibility and general flexibility.

Caution: People who suffer from ankle, knee or thighs pains should not practice this position.


On all-fours, take a good care that your knees are directly under your hips and your hands under your shoulders.

Pigeon position

The movements we will describe are made for one side of the body. You will have to do the same for the other side so your whole body can benefit from the effects of the position.

Move your left ankle forward so that it reaches your left knee. You can use the board of your mat as a reference point: your left thigh must be parallel to it. This way, your left foot is stuck to your right hand.

To slide your right leg back, don’t bench your chest forward, you could hurt yourself. The best way is to slightly move your hands backwards and move your hips down while your right leg will slowly slide at the back of your body.
Then, the position of the bent leg depends on Yogi’s flexibility. Some of them will let it stuck to the opposed hand, some will bend it, sitting of their heel. It’s your choice.

But however your put your leg, your pelvis must stay straight. Don’t turn your hips depending of the direction of your extended leg; you could create pain in your lower back.

Once you got the position, breathe deeply. Keep the position 10 to 20 seconds and go to the transition position. To do it, do the Dog Face Down and repeat the position of the other side. And there you are!

Cat position : MARJASANA

What is it good for?

Cat position liberates pinched and collapsed intervertebral disks.


Practicing the Cat position allows your spine to be flexible and healthy and avoid sciatic pains. It also stretches back, neck and arms’ muscles.

Warning: Don’t practice this position if you suffer from back pain. If you have neck injuries, keep your head aligned with your spine.


Cat position

On all-fours, hands turned onwards, keep your back straight and look in front of you before beginning the movements.

Exhale and bend your back while tilting head forward and pushing on your arms.
Your chin must be the closest possible to your chest.

Have a break when your lungs are empty. Inhale and, at the same time, arch your back.
Your head progressively lifts up during the same inhalation.

At the highest point, stare a fixed point. When your lungs are full, take a break. Repeat the series of movements.

Cat position

Even if this position may seem easy to realize, don’t forget to focus on your breath. Try to equalize your inhalations and exhalations as well as synchronize your breath with your movements.

Once you have synchronized all of it, you can be proud of mastering the Cat position!



What is it good for?

The cow position releases hemorrhoid pain, stimulates kidney functions as well as bladder and digestive system.


This position stretches ankles, hips, thighs, shoulders, triceps and chest. Practiced on a regular basis, it also improves back bend and scoliosis problems.

Warning: This exercise is not advised for people with arm, hands or neck fragilities.


Cow position

Sit down and stretch your legs in front of you.
Cow position

Bend your left leg on your right thigh; your left heel must touch the external side of your right buttock. Then bend your right leg the same way: your right heel touching the external side of your left buttock. Both of your buttocks have to stay on the ground.

First step is ok!

Now raise your right arm and bend it on top of your head. Your elbow has to be pointing upwards.

At your own pace and without forcing it put your left arm behind your back so your left hand reaches the right one.
Stare a point right in front of you. Your head must stay straight, on the axis of your body.

Your chest has to stay straight from the beginning, don’t turn it in any way. Breathe properly and focus on your breathing.

Return to the first position and do the exercise on the other side so you can feel complete effects of the position.
You just mastered the Cow position!

See you next week for 3 new 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.

Soft gym with Pilates

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

Exercises adapted to all morphologies
Tuesday 3pm
Duration: 1 hour

On demand: private Pilates lessons for a group with minimum 5 people.

Activities - Yoga