Crocodile Pose II
Makarasana II · मकरासन II
Also known as: Makarasana II · Crocodile Variation
Crocodile Pose II, also called Makarasana II is a classical yoga posture. Its Sanskrit name Makarasana II translates word-for-word as: Makara (Crocodile / Sea Monster) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release the lower back. Rest between prone poses. Calming. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A blanket can be used to make the posture more accessible and support correct alignment.
Anatomy Involved
Benefits
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.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Use a blanket for cushioning, elevation, or support — it adapts the pose to your body's current needs without compromising alignment.
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
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 Crocodile Pose II?
Crocodile Pose II, also called Makarasana II is a classical yoga posture. Its Sanskrit name Makarasana II translates word-for-word as: Makara (Crocodile / Sea Monster) · Asana (Pose). In this posture, the body engages the posterior chain against the gentle resistance of gravity. The posture works to release the lower back. Rest between prone poses. Calming. It is particularly valued for alleviating back discomfort and quieting an anxious mind. Suitable for beginners and regular practitioners alike, it is deeply restorative when held with support, particularly beneficial for beginners and seniors. A blanket can be used to make the posture more accessible and support correct alignment.
What are the benefits of Crocodile Pose II?
Relaxes the lower back. Rest between prone poses. Calming. Very accessible.
Who should avoid Crocodile Pose II?
Avoid this pose if you have: Pregnancy (late stage).
How many steps are in Crocodile Pose II?
Crocodile Pose II is practiced in 10 steps. Lie face down.
Is Crocodile Pose II suitable for beginners?
Yes, Crocodile Pose II is a beginner-friendly pose suitable for all levels.
What props are needed for Crocodile Pose II?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Crocodile Pose II help with?
Crocodile Pose II is therapeutic for: back pain, anxiety.
What poses should I do before Crocodile Pose 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