Learn the mako ho gymnastics movement in this app

What is the work of Makko Ho?

The Makko Ho exercises are used as self-healing techniques by allowing both calm practitioners and tonify the meridians through specific stretches developed to improve the flow of Qi. There is a stretch for each pair of meridians and, as they are based on Traditional Chinese Medicine, they must be done in the order shown (ie Metal, Earth, Primary Fire, Water, Secondary Fire, and Wood). Begin your Makko Ho practice by basing yourself through relaxed, regulated breathing, while you focus on centering Qi in Dan Tien. Keep centered throughout the exercise. It is important that you settle into a stretch on your breathing and not be forced. Hold each stretch as you inhale, aware of the tension (either through the advantages or disadvantages) that you feel along the meridian path. Do not push yourself into a position that you find uncomfortable - pain is not a goal, releasing tension is. As Qigong exercises, the emphasis is not so much on physical stretching but on opening and moving Qi (Ki). It is therefore important that you focus on your breathing and that you are aware of the changes that take place within you during each stretch - this includes physical, emotional, and consciousness (Body, Mind, Spirit).

Instructions for the Makko Ho Exercise

Take your time and use relaxed, regulated breathing.

Repeat the entire sequence three times, realizing the change of feel in each repetition and noting which stretch you like, and which one you like.

Repeat the exercise you like best - take more time and relax into it.

Repeat your stretch like a bit - without straining and keeping it relaxed, work faster nowadays, allowing stuck Qi to let go and flow.

The Metal stretches from the Makko Ho exercises LUMP / Lung Large.

To stretch this meridian, stand with your feet shoulder-width apart, with your knees relaxed and locked. Connect your thumb together behind your back. As you exhale, raise your hands behind you and, keeping your feet straight, allows the body to lean forward. Hold this position on the inhalation, and then settle further into the stretch on the breathing (for three breathing). Hold this position before it slowly rises to its original position. The compensation exercise for Metals is to step forward while opening the chest by swinging the arm out.

The Earth stretches from the Makko Ho exercises EARTH / LOOMS.

To stretch this meridian, sit on seiza (kneel) between the heels and, if you can stretch without straining your knees or lower back, lying flat on the floor with your arms stretched out on the floor above your head. Do not try this stretch if you have a problem with your knees or lower back. You can go partly to stretching by supporting your upper body with your arms and leaning gently back and, while in this position, thrust the pelvis forward.