Makarasana II
मकरासन II
Makarasana II is a prone relaxation with forehead on stacked hands — rest pose for prone sequences.
Anatomy Involved
Benefits
- Relaxes the lower back
- Rest between prone poses
- Calming
- Very accessible
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Pregnancy (late stage)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Makarasana II is a prone relaxation with forehead on stacked hands — rest pose for prone sequences.
How to Practice
1. Lie face down.
2. Bend elbows, stack hands.
3. Rest forehead on hands.
4. Feet shoulder-width.
5. Entire body relaxed.
5 more steps remaining
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Frequently Asked Questions
Common questions about Makarasana II
What is Makarasana II?
Makarasana II is a prone relaxation with forehead on stacked hands — rest pose for prone sequences.
What are the benefits of Makarasana II?
Relaxes the lower back. Rest between prone poses. Calming. Very accessible.
Who should avoid Makarasana II?
Avoid this pose if you have: Pregnancy (late stage).
How many steps are in Makarasana II?
Makarasana II is practiced in 10 steps. Lie face down.
Is Makarasana II suitable for beginners?
Yes, Makarasana II is a beginner-friendly pose suitable for all levels.
What props are needed for Makarasana II?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Makarasana II help with?
Makarasana II is therapeutic for: back pain, anxiety.
What poses should I do before Makarasana II?
Prepare with: Makarasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Makarasana II with other poses