Makko-ho was developed as way to rejuvenate the legs, correctly align the hips and spine, stimulate blood flow, sensitize the nervous system, and increase flexibility. Although the exercises are physical in nature, they make psychological demands of the practitioner. However, with persistence, patience, and a willingness to withstand minor pain, you will see some results in a short time and greater results over time. There are only four exercises in Makko-ho. The following explanations and diagrams describe the ideal exercise positions. You probably will not be able to achieve the ideal positions in the beginning, and you may never achieve them, but results will come from achieving your best at each exercise.
Perform Makko-ho daily and hold each pose for about one minute.
- Exercise One. Sit erect, heels together and aligned with knees, soles turned upward. In ideal pose, knees should rest on the floor. Keeping spine straight, lean forward to the floor. Beginners may grab feet and pull upper body down, while keeping spine straight.
- Exercise Two. Sit erect, legs extended in front, feet together and angled backward 60 degrees. Keeping spine straight, lean forward and rest chest on legs. Beginners may grab shins, ankles, or feet and pull upper body down, while keeping spine straight.
- Exercise Three. Sit erect, legs extended toward sides, feet angled backward 60 degrees. Optimum spread between the legs is 160 degrees. Keeping spine straight, lean forward and rest chest on floor. Beginners may grab shins, ankles, or feet and pull upper body down, while keeping spine straight.
- Exercise Four. Kneel on floor, toes pointed straight backward, and sit on floor between feet. Keeping spine straight, lean backward until back is flat on floor. Beginners may place hands behind on floor for support or sit on a cushion.
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