Kati doing the meridian yoga exercise Makko Ho for the lung meridian with watchpoint drawn in.

Meridian Yoga Exercises

explained

Makko Ho - Lungs

The lungs are a very important organ in the human body. It receives, transforms and distributes the Qi it receives from the air. The Lung meridian also supports us in communication with others and helps us to be able to open up to our environment. The power of the lungs is shown in the strength of the voice.

However, it is also the most susceptible organ to invading diseases. It is very easily attacked by external "pathogenic factors". These include cold, wind, humidity. They all weaken our energy and thus offer bacteria and viruses the opportunity to spread uncontrollably in our body.

This is a classic exercise developed by shiatsu master Shizuto Masunaga. He developed a system of exercises to activate the meridians, which is mainly used in combination with shiatsu massage. He called the exercises Makko Ho. We have taken the liberty of adopting this exercise name.

Exercise description

The exercise shown is a classic for Activation of the Lung meridian and at the same time of the Colon meridians.

For the exercise, interlock your thumbs behind your body and extend the rest of your fingers through. You can remember that the lung meridian ends at the thumb. Now bend your upper body forward and take your arms as far above your head as you can easily. This creates a strong stretch in the lung meridian and especially in the shoulder and chest area.

Stay in this position for 3 to 5 breaths. Then slowly straighten up again. Then interlock your thumbs in reverse and repeat the exercise again. Inhale deeply and with the exhale let the upper body sink down and bring your arms as far towards the head as is easily possible.

Frequently asked questions

What can I do if I can't stretch my arms up that far?

In this case, raise your arms only until you reach the limit of your mobility. Stay there for a few breaths and then return. The mobility will improve over time.

Does this exercise help with breathing problems?

This exercise corrects a common poor posture in which the shoulders collapse forward, restricting the lungs. By lifting the arms, there is a stretching of the chest muscles. This is very important so that the lungs have room to breathe.

Portrait of Wolfgang Stemer for my TCM Qi Gong Academy, Simply Live Better

Pro tip from Wolfgang

The Makko Ho exercise is a classic for activating the lung meridian and at the same time the large intestine meridian.

Meridian yoga exercise for the lungs: Makko Ho

Most common errors

The arms are stretched upwards with too much force and "wanting".

The head is not left hanging relaxed.

Training tips

If possible, train in front of a mirror every now and then.

Record yourself with your smartphone and then check this video for mistakes.

Assistance

What can you do if the exercise is too difficult?

This exercise is very simple if you do not have a shoulder problem and does not cause any problems. If you have shoulder problems, you simply do not stretch your arms so far back, but lift them only to the noticeable barrier.

If that doesn't work either, I recommend you start with the exercise Lung Stretch to start.