Self-Care Tips: Meridian Exercises

Note: Always stretch slowly and gently. These exercises should not be painful. Do not continue if you feel any pain.

The makko-hos are a series of stretches designed to help balance your meridians. Each makko-ho stretches the two meridians of a particular element. Taking deep, slow breaths while stretching with help your Qi to flow even more smoothly.

Metal Element Makko-ho

Begin in a standing position with your arms straight. Bring your hands behind you and link your thumbs together, pointing your index fingers toward the floor. Move your shoulders back while your face and chest stretch toward the sky, and your index fingers reach toward the earth.

Next, while keeping your shoulders back and arms extended, bend at the waist so that your fingers start pointing upwards, and your head hangs down with your neck loose and relaxed. Repeat with your thumbs linked the opposite direction. Remember to breathe deeply throughout the exercise.

Earth Element Makko-ho

Earth Element Stretch Begin on hands and knees, with your knees together and your feet slightly wider than hip-width. Sit back so that your hips come down between your feet. You may want to use your hands to roll the flesh of your calves outward to avoid pinching. At this point, if you can really feel a stretch, stop here.

If you aren’t feeling it yet, start leaning back so that your back is moving toward the floor, keeping your knees together and on the ground. Stop and hold when you begin to feel the stretch. If your back comes all the way to the floor, you can raise your arms up overhead to continue the stretch. Remember to take slow, deep breaths throughout your stretching. An alternative, if your legs or knees aren’t comfortable with this stretch, is to do this stretch with one leg at a time and the other leg straight.

Fire Element Makko-ho

Sit with the soles of your feet together and your knees pointing out to the sides, bringing your heels close to your hips. Cross your hands to hold opposite feet, and bend forward at your hips to bring your chest close to your feet and your elbows out to the sides. Try to keep your back straight throughout the stretch.

Fire element stretch