Home What is Shiatsu?

Treatments Retreats Exercises videos

Articles BLOG News&Workshops Contact Search

Makko Ho meridian stretches (meridian stretching exercises)

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.

Metal Phase (or Element)

1
Lung and large Intestine meridians
2- Inhale. 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
1- Hook up
the abdomen 3
thumbs and ©Diego Sanchez 2008
times.
extend index www.sohoshiatsu.com

fingers.

2
Earth Phase
Stomach and Spleen meridians

©Diego Sanchez 2008

www.sohoshiatsu.com

1- Inhale, relaxing your 2- Exhale as you lift your 3- If you want more of a stretch,
head back. hips to the sky . Hold this you lean on your elbows for another
position for 3 full breaths 3 full breaths.
into the abdomen. To come out of this position: roll your
neck and head forward first, come up on
you extended arms and only then come
forward.

Fire Phase
Heart and Small Intestine meridians 2- Bend forward on the
 exhalation. When you

3
©Diego Sanchez 2008
reach a comfortable
1- Put the soles of www.sohoshiatsu.com
stretch, hold the
your feet facing each
position for 3 full
other. Relax your
breaths into the
knees and hips.
abdomen.
Inhale.

Water Phase
Kidney and Bladder meridians

4 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.

©Diego Sanchez 2008

www.sohoshiatsu.com

Secondary Fire Phase

Pericardium and Triple Heater meridians

5 1- Inhale.
2- Exhale while bending forward
from the hips. When you reach a
comfortable stretch, hold the
position for 3 full breaths into the
a) Cross right leg on abdomen.
the inside and left on 3- Repeat whole
the outside. exercise from the
b) Cross right arm beginning, crossing
underneath left arm. arms and legs in the
opposite way.

©Diego Sanchez 2008

www.sohoshiatsu.com

Wood Phase
Liver and Gall Bladder meridians

6
©Diego Sanchez 2008
 www.sohoshiatsu.com

Gall Bladder Liver

1- Bend side-ways to the right. 1- Cross fingers of both hands together and turn
2- Switch arms and bend side-ways to the left. hands so palms face outwards.

2- Bend forward from the hips as you extend

arms forward.

Drawings by Pepe Infantozzi