Makko Ho meridian stretches

This series of 6 exercises is designed to stretch the 12 main meridians.

The Makko Ho (“bowing”) exercises are useful to tonify each pair of meridians and help us realize what are our energetic strengths and weaknesses. Doing them regularly helps to improve our vital functions and prevent disease.

You can do this exercises at your own risk. It’s best to have supervision when doing them the first time.

If you do them, be careful and respect you own physical and health limitations. Don’t over-stretch or hold a position for too long if it’s uncomfortable.

(meridian stretching exercises)

2- Inhale.

1- Hook up thumbs and extend index fingers.

3- Exhale as you bend forward from the hip. Extend your arms up, pointing to the sky with your index fingers.

4- In this position, breathe deeply into the abdomen 3 times.

1- Inhale, relaxing your head back.

2- Exhale as you lift your hips to the sky . Hold this position for 3 full breaths into the abdomen.

3- If you want more of a stretch, you lean on your elbows for another 3 full breaths.

To come out of this position: roll your neck and head forward first, come up on you extended arms and only then come forward.

1- Put the soles of your feet facing each other. Relax your knees and hips. Inhale.

2- Bend forward on the exhalation. When you reach a comfortable stretch, hold the position for 3 full breaths into the abdomen.

1- Inhale.

2- Bend forward and reach your feet on the exhalation. Relax the neck and head forward. Hold that position for 3 full breaths into the abdomen.

1- Inhale.

a) Cross right leg on the inside and left on the outside.

b)Cross right arm underneath left arm.

2- Exhale while bending forward from the hips. When you reach a comfortable stretch, hold the position for 3 full breaths into the abdomen.

3- Repeat whole exercise from the beginning, crossing arms and legs in the opposite way.

Gall Bladder

1- Bend side-ways to the right.

2- Switch arms and bend side-ways to the left.

Liver

1- Cross fingers of both hands together and turn hands so palms face outwards.

2- Bend forward from the hips as you extend arms forward.

Metal Phase (or Element)

Lung and large Intestine meridians

Earth Phase

Stomach and Spleen meridians

Fire Phase

Heart and Small Intestine meridians

Water Phase

Kidney and Bladder meridians

Secondary Fire Phase

Pericardium and Triple Heater meridians

Wood Phase

Liver and Gall Bladder meridians

Drawings by Pepe Infantozzi