5
Muscles
2
Joints
2
Organs
2
Mental
Makarasana II
मकरासन II
Makarasana II shifts the support for the head from the floor or a blanket to the stacked hands, fundamentally altering the spinal alignment and the quality of release offered to the posterior chain. This variation is particularly potent for alleviating tension specifically in the lumbar spine, serving as an invaluable intermediary rest pose within prone sequences where a more active backbend might precede or follow. It invites a subtle yet profound decompression, allowing the lower back to soften and lengthen. Makarasana is a profoundly grounding prone relaxation pose that invites the entire body to surrender to gravity, initiating a deep unwinding of tension from the posterior chain. By supporting the natural lumbar curve and gently compressing the abdomen, it encourages diaphragmatic breathing, which directly calms the nervous system and fosters internal spaciousness. This pose is invaluable for teachers seeking to offer profound therapeutic benefits, helping students release chronic back tension, alleviate anxiety, and cultivate a sense of inner peace and somatic awareness. It re-establishes a fundamental connection to the earth, allowing prana to settle and restore balance, making it a foundational practice for deep rest and rejuvenation.
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.
Helps with
What This Variation Changes
The primary prop change in Makarasana II is the use of stacked hands to elevate the forehead, which subtly but significantly alters the spinal alignment compared to resting the forehead on the floor or a single blanket. This elevation creates a gentle counter-traction effect along the spine, particularly encouraging a slight lengthening and decompression in the lumbar region. The stacked hands also broaden the support base for the head, allowing the neck to relax more completely while maintaining a slightly different relationship between the cervical and thoracic curves.
Muscles Worked
Back extensors
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
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
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.
Quadratus Lumborum
Quadratus Lumborum
This deep muscle, crucial for stabilizing and laterally flexing the lumbar spine, often holds chronic tension.
In Makarasana II, the subtle lengthening and decompression encouraged in the lower back, facilitated by the head position and the complete surrender of the abdomen, allows the Quadratus Lumborum to deeply release.
This release helps to alleviate stiffness and imbalances in the lower back, promoting greater fluidity and comfort in the lumbar region.
Iliopsoas
Iliacus and Psoas Major
The Iliopsoas, a primary hip flexor and significant influence on lumbar curve, can become tight from prolonged sitting, contributing to lower back issues.
The profound abdominal release and the subtle spinal lengthening in Makarasana II encourage a gentle lengthening and softening of this deep muscle.
By releasing the Iliopsoas, the pose helps to decompress the lumbar vertebrae from the front, allowing for a more complete relaxation and therapeutic benefit for the entire lower back region.
Joints Mobilized
Lumbar Spine
decompressingThe lumbar spine refers to the five large vertebrae in your lower back, where much of your body's weight and movement stress is absorbed.
In Makarasana, the slight natural curve of the lower back is supported by the floor, allowing the discs between the vertebrae to gently decompress and rehydrate.
This subtle traction alleviates pressure on spinal nerves and creates space, reducing stiffness and promoting fluidity in the lower back.
Over time, regular practice helps maintain spinal health, cultivating a free flow of prana through the lower spine, which is often a site of stagnation.
Sacroiliac Joint
stabilizingThe sacroiliac (SI) joint connects your sacrum (the triangular bone at the base of your spine) to your iliac bones (the large bones of your pelvis).
In this pose, the symmetrical, grounded position of the pelvis on the floor provides gentle, even compression and stabilization to this often-troublesome joint.
This subtle support can help relieve imbalances and discomfort, allowing the surrounding ligaments and muscles to relax.
A stable and balanced SI joint is crucial for overall pelvic and spinal health, allowing for a strong foundation for the upward flow of energy.
Organ & System Benefits
Digestive Organs
Your digestive organs are nestled within your abdominal cavity, responsible for processing food and eliminating waste.
In Makarasana, the gentle, sustained pressure of the abdomen against the floor provides a subtle, continuous massage to these organs.
This passive compression stimulates peristalsis (the wave-like contractions that move food), enhances circulation, and aids in detoxification, promoting healthy digestion and elimination.
From a yogic perspective, this action helps balance Samana Vayu, the energy responsible for assimilation and digestion, fostering a sense of inner balance and vitality.
Lungs
The lungs are the primary organs of respiration, located in your chest cavity.
While prone, the chest is relatively free, but the gentle abdominal compression encourages the diaphragm to work more efficiently, drawing air deeper into the lower lobes of the lungs.
This promotes fuller oxygen exchange and can help clear residual air, expanding the capacity of your breath.
This deeper, more complete respiration is not only physically beneficial but also deeply calming, allowing prana to fully permeate the body and mind, fostering a sense of expansion and renewal.
Nervous System
This pose immediately invites a profound sense of calm and surrender, shifting the nervous system from a state of 'fight or flight' towards 'rest and digest.' The gentle, sustained pressure on the abdomen and the encouragement of diaphragmatic breathing directly stimulate the vagus nerve, which is a key component of the parasympathetic nervous system.
This activation lowers heart rate, reduces muscle tension, and quiets mental chatter, allowing the practitioner to experience a deep state of relaxation and inner peace.
By minimizing external stimuli and providing a safe, grounded posture, Makarasana allows the mind to draw inwards, facilitating a process known as Pratyahara, or the withdrawal of the senses.
As the body settles and the breath deepens, the constant stream of thoughts (chitta vritti) begins to slow, creating a quiet internal space.
This cultivates a heightened body awareness and a sense of being fully present, helping to alleviate anxiety and promote mental clarity and an expansion of consciousness.
Mental & Emotional
Makarasana is a powerful antidote to modern stress, offering a sanctuary for the mind to unwind from constant external demands.
By lying face down and resting the forehead, the pose naturally encourages introspection and a release of the need to 'do' or 'achieve.' This physical act of surrender translates into a mental letting go, allowing the practitioner to shed worries and cultivate a profound sense of acceptance and ease, bringing a greater sense of inner freedom.
This pose fosters deep self-compassion and allows for a gentle confrontation with inner states without judgment.
As the body softens into the earth, the mind finds permission to quiet down, moving beyond surface-level thoughts to a deeper, more primal sense of security and groundedness.
For teachers, it’s a profound tool for cultivating Dharana (concentration) by drawing awareness to the subtle rhythms of the breath and the sensations within the body, preparing the mind for deeper meditative states and a more unified awareness.
Because of Its Shape
backbend
While subtle, Makarasana is considered a gentle backbend due to the natural curve of the lumbar spine being maintained and subtly enhanced by the prone position.
This shape counteracts the common postural slump, gently extending the spine and creating space between the vertebrae.
It helps to restore the natural S-curve of the spine, which is crucial for shock absorption and healthy movement.
Energetically, this subtle opening of the back body helps to release stagnation in the posterior energetic channels, allowing for a renewed flow of prana.
The prone position itself offers unique benefits for deep relaxation and grounding.
By lying face down, the entire front of the body is in contact with the earth, providing a profound sense of support and security.
This contact acts as a constant, gentle pressure, encouraging the nervous system to switch into a restorative mode.
This grounding quality helps to calm Vata dosha, settling scattered energy and fostering a deep sense of stability and centeredness within the practitioner, cultivating a profound sense of peace.
Fascial Lines
Fascia, the intricate web of connective tissue that wraps around every muscle, organ, and bone, plays a crucial role in holding our body's shape and storing tension.
In Makarasana, the gentle, sustained pressure of the body against the floor, particularly across the abdomen and lower back, encourages a slow, passive release of the superficial and deep fascial layers.
This unwinding helps to de-restrict the fascial lines running along the front (superficial front line) and back (superficial back line) of the torso, releasing chronic tightness and improving overall tissue hydration.
This release is akin to opening energetic channels, allowing for greater fluidity of movement and a less restricted flow of prana throughout the entire system, promoting holistic well-being.
Breathing & Respiratory
Makarasana is an exquisite pose for cultivating deep, conscious diaphragmatic breathing, often referred to as yogic breath.
The prone position, with the abdomen gently compressed by the floor, naturally encourages the diaphragm to descend more fully on inhalation, pushing the abdominal wall outwards against the earth.
This physical feedback encourages a longer, more complete exhalation as the abdominal muscles gently draw inwards.
This deep, rhythmic breath directly calms the nervous system, stimulates the vagus nerve, and promotes a profound sense of internal spaciousness and energetic balance, making it an ideal preparatory pose for more focused pranayama practices like Dirga Swasam (three-part breath) as it establishes the foundation of abdominal breathing and deep awareness.
Anatomical Caution
While generally safe, individuals with acute neck pain or severe cervical spondylosis might find the slightly elevated and less directly supported neck position in Makarasana II less comfortable than the full support of the forehead on the floor in Makarasana.
In such cases, a higher stack of blankets or a more traditional Makarasana setup might be preferred to ensure complete ease and avoid any strain in the cervical spine.