Welcome to learning about the Makko Ho stretches, a series of gentle stretches based in Traditional Chinese Medicine. Introduced to the West. The Makko Ho exercises are used as a self healing technique by allowing the practitioner both sedate and tonify the meridians through specific.

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Raise the arms above the head, and as you exhale, bend forward from the hips, with the knees kept straight.

Hi Des, thanks for your comment and please accept my apologies for this mistake. These stretches, along with a self-Shiatsu routine and meditation can provide you with an integrative, oasis-like moment of calm and peace in your body. To stretch these meridians, sit with the soles of the feet against each other and with the feet pulled in to you. If someone has been suffering from grief, the lung and large intestine Makko Ho stretch can provide nurturing support for easing their emotional burden.

Now I left the Pro Holistic name after the title but mamko is a direct link to your article, please let me know if this is Ok with you. Email Created with Sketch.

Makko Ho meridian stretches

Hold this position before slowly rising to the original position. To stretch these meridians, sit with the legs crossed if possible, in the lotus position or the half-lotus. Also rooted in Traditional Chinese Medicine, Wu Tao Dance restores balance and health physically, emotionally and spiritually.

To stretch these meridians, stand with your feet shoulder width apart, with the knees relaxed and unlocked. Currently you have JavaScript disabled.

Email Address Sign up Error message. It is important no you settle into the stretches on exhalation and the nothing is forced. To stretch these meridians, sit on the floor with the back held straight and your legs straightened out in front of you. As you exhale, draw the leg upward behind you, keeping the knees close together.


Wu Tao Dance is a powerful modality that balances your vital life energy aka Qiusing originally composed music and meditative dance movement. Group 7 Created with Sketch. Stand with one leg cocked with the foot in front of the opposite thigh, and bend forward. Repeat the exercise you liked best — taking more time and relaxing into it.

Hold each stretch as you inhale, being aware of tension whether through excess or deficiency that you feel along the meridian path. Introduced to the West by Zen Shiatsu master Shizuto Masunagathe Makko Ho stretches are designed to both strengthen and improve organ function while opening the meridians, or energy pathways in the body. Each meridian is connected to an organ and further connected to a particular element, season, color and emotion to name a few.

As with the other stretches, hold the stretch on inhalation, then go further into the majko on exhalation. Please dont hesitate to contact me for any further concern or if you think we can be of any help to you. Instructions for the Makko Ho Exercises Take your time and use relaxed, regulated breathing. Hold this position on inhalation, and then maoko further into the stretch on exhalation for three respirations.

An alternative is to hug yourself while turning from side to side. If the right leg is to the top, the left hand is to the top and hold on to the knees. Depending on the degree of ease and flexibility you experience with each stretch, you can learn a lot about your body both structurally and psychologically.

Shiatsu Traditional Chinese Medicine balance dance flexibility. Could you please give credit to the website that this information was copied from? Group 4 Created with Sketch. Group 9 Created with Sketch. Lindsay Kellner 8 hours ago. For example, if someone has stagnant energy in their liver and gall bladder meridians, the emotion of anger is usually present for them. Group 8 Oh with Sketch.


We initially were given this article in spanish with no author, then I was trying to find any similar article in english and I found Pro Holistic. The other leg is tucked into go body. The compensation exercise for Metal is to step forward while opening the chest by swinging the arms out.

Cross the arms so that the opposite hand is to the leg is on top i. I learned these stretches when I became a teacher of Wu Taoa form of dance therapy. There is a stretch for each pair of meridians and, as they are based on the Traditional Chinese Medicine, they should be done in the sequence shown i.

The compensation exercise for Water is to reach for the opposite foot, or to walk forwards and backwards on the buttocks. Group 11 Created with Sketch. Keep centred throughout the exercise. Feel free to pause the video and spend some time in each stretch, staying centered in your breath.


One of the many gifts of the Makko Hos is how they reveal the state of balance and flow in the body. Repeat the stretch you like least — without straining and keeping relaxed, work more quickly this time, allowing the stuck Qi to release and flow. Repeat this for three respirations, and then repeat on the other side.

Relax the legs to allow the knees to lower. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page.