मकरासन II

Back extensors(releasing and subtly lengthening)

In Makarasana, these muscles are encouraged to fully surrender and lengthen along the natural curve of the spine, often supported by a blanket to maintain that curve. In Makarasana II, the slight elevation of the head by the stacked hands, combined with the arms out to the sides, encourages a more neutral or even subtly lengthened lumbar spine, particularly if the pelvis is allowed to settle deeply into the floor. This provides a different quality of release for the deep lumbar extensors, inviting them to soften and decompress rather than simply lengthening along a supported curve.

Abdominal muscles(deeper release and surrender)

In Makarasana, these muscles are invited to release completely, allowing the abdomen to soften and the diaphragm to expand freely against the gentle compression of the floor or blanket. In Makarasana II, the slightly altered spinal alignment, especially in the lumbar region, can facilitate an even deeper and more uninhibited surrender of the abdominal contents towards the floor. This profound release further de-emphasizes any residual abdominal tension, allowing for a more complete decompression of the lumbar spine and enhanced diaphragmatic breathing.

Diaphragm(enhanced freedom of movement)

In Makarasana, the diaphragmatic action is encouraged by the gentle compression of the abdomen against the floor, promoting deep, calming breaths that expand into the back body. In Makarasana II, while still promoting diaphragmatic breathing, the subtle lengthening effect on the lumbar spine can create a greater sense of internal spaciousness within the abdominal cavity, potentially allowing for an even fuller and less restricted descent of the diaphragm. This amplifies the calming effect on the nervous system, as the breath can move with even greater ease and freedom.

Pregnancy

Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.

Avoid lying on the belly entirely from the second trimester onward; practise on hands and knees or use a bolster with a cut-out under the abdomen.