Estiramientos Makko Ho

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 a re our energetic strengths and weaknesses. Doing them regularly regularly helps to improve our our vital functions and  prevent disease. Metal Phase (or Element) Lung and large Intestine meridians

1

1- Hook up thumbs and extend index fingers. 2- Inhale. 3- Exhale as you bend f orward from the hip. Extend your arms up, pointi ng to the sky with your index fingers. 4- In this position, breathe deeply into the abdomen 3 times.

Earth Phase Stomach and Spleen meridians

2 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.

Fire Phase Heart and Small Intestine meridians

3 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.

Water Phase Kidney and Bladder meridians

4 1- Inhale.

Secondary Fire Phase Pericardium and Triple Heater meridians

5

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.

Wood Phase Liver and Gall Bladder meridians

6 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.