Lung and Large Intestine

Stand with your feet shoulders’ width apart, knees ‘soft’ (not locked) and link your thumbs behind your back. Breathe deeply into your Hara. Stretch your fingers out and imagine your body filling with Ki to the fingertips. Now breathe out and, as you do so, bend forward into the position shown in Figure 20.1, keeping your fingers stretched out, and relaxing as much as you can.

Fig. 20.1 Lung and Large Intestine Makko-Ho.

Still in the position shown, breathe deeply again into the Hara and, as you breathe out, concentrate on letting go all tension and all thought. Feel your body relax. Breathe in once more, imagining yourself taking in new Ki, and breathe out again, relaxing and letting go still more. Breathe in deeply once more and, as you breathe out, come slowly to an upright position. The exercise can be repeated with the thumbs linked the other way around.

Stomach and Spleen

This exercise is usually taught as three stages, but in my experience only the most limber can accomplish the third stage, and even the second stage may be a strain. Teach only the stages which are possible for your receiver, and emphasize that she should not go beyond what is comfortable.

Stage 1

Kneel on a padded surface such as a thick carpet or futon; sit between your heels if possible, sit on your heels if you cannot sit between them, and sit on a cushion placed between your ankles if you can do neither. Breathe deeply into the Hara. As you breathe out, rest your hands facing backward on the floor behind you, and lean your torso backwards. Relax your neck and let your head fall back (Fig. 20.2A). Look behind you, rolling your eyes upward. Repeat for two cycles of breath. This stage of the exercise stretches the upper part of the Stomach and Spleen meridians, in the chest, throat and face, and the lower part in the knees, shins and feet.

Fig. 20.2 (A) Spleen and Stomach Makko-Ho – Stage 1. (B) Spleen and Stomach Makko-Ho–Stage 2. (C) Spleen and Stomach Makko-Ho–Stage 3.

If this stage is as much as the receiver can manage she can come back to upright on the fourth outbreath. If she could use slightly more of a stretch, encourage her to lift her pelvis up and forwards if she comfortably can, to stretch some of the rest of the meridian, while breathing out.

Heart and Small Intestine

Sit on the floor, with the soles of your feet touching, your legs relaxed outwards and your back upright. Breathe in deeply and clasp your toes. As you breathe out, relax your head, neck and torso forward between your knees, allowing your elbows to relax towards the floor (Fig. 20.3). Stay in the position for two cycles of breath, allowing yourself to relax into it more on each outbreath, and come up on the fourth outbreath.

Fig. 20.3 Heart and Small Intestine Makko-Ho.

Although this exercise is hard on the hips and thighs at first, with practice your legs will relax outwards, allowing your torso to curl downwards more and focusing your Ki in the center of your chest. As this happens, your elbows will reach further towards the floor, stretching the Small Intestine meridian in the shoulders and arms.

Kidneys and Bladder

This exercise is a slightly modified version of the yoga forward bend; the modifications are important, however, since they add forward impetus to the stretch.

Sit with your legs straight out in front of you, but relaxed outwards. Breathe in and, as you do so, stretch your whole spine upwards and stretch your arms above your head, palms facing out. Breathe out and, as you do, lean forwards, flexing at the hips but with a straight back and straight legs. Breathe in again into your Hara and, as you breathe out, reach as far forward between your feet as you can (Fig. 20.4). Imagine the motive force propeling you forward from your sacrum.

Fig. 20.4 Bladder and Kidney Makko-Ho.

Breathe in again and, on the outbreath, allow your body to relax down towards your legs and rest. Breathe in again and, on the outbreath, uncurl your body, vertebra by vertebra, bringing your head up last.

Heart Protector and Triple Heater

Sit cross-legged, with your back straight. Cross your arms and place your hands on your knees, with the outside arm on the same side as the outside or uppermost leg. Breathe in deeply and, on the outbreath, relax your body downwards towards the floor. Allow your hips to spread and settle if you do not feel enough of a stretch, or ‘walk’ your hands further apart on your knees (Fig. 20.5).

Fig. 20.5 Heart Protector and Triple Heater Makko-Ho.

Hold the position for two cycles of breath and, on the fourth outbreath, come back to the upright position. Repeat, crossing your legs and arms the other way around. While you do this exercise it can be helpful to imagine your position as a protective capsule like a tortoise’s shell, and to let your breath communicate from the center of your capsule to the outside.

Liver and Gall-Bladder

Sit on the floor, with your legs as far apart as you can while keeping your spine upright. Link your fingers and stretch your arms above your head, palms up. Breathe in deeply and turn to look at your right foot. Breathe out and lean your body sideways towards your left, stretching your arms out towards your left foot. Look upwards rather than down in order to stretch the sides of your torso and neck. Hold the position and relax into it for two cycles of breath, then come up on the fourth outbreath and repeat the sequence to the other side (Fig. 20.6).

Fig. 20.6 Gall-Bladder and Liver Makko-Ho.