MAKKOHO! It would be improper to call MAKKO "gymnastics"
or "calisthenics". Rather, MAKKO leads us back to the true
nature of our bodies : flexibility and playfulness ... through a few
simple and gentle movement, which we shall call "stretches".
You will find here the four basic movements.
The ideal position of each is as on the picture. It may take twenty
years to attain, but it is shown nevertheless as the ideal we tend
forward, and to help us visualize the perfect posture.
Our bodies might be stiff, so let's keep in mind that rather than
force, perseverance is the key here.
In all MAKKOHO stretches, we'll breathe in the initial posture, and
breathe out slowly while stretching.
Relax, and do not forget to enjoy the process.
THE VOYAGE IS THE DESTINATION. |
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Stretch No.1
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Turn the soles of the feet upward (rather than towards each
other). Gently stretch knees down toward floor.
Pull heels in as close as possible to the groin while keeping
the knees down. |
Straighten up your back. If you slouch the exercise will not
produce it's full effect.
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NOTE:Pull
heels in as close as possible to the groin while keeping the
knees down and sit as straight as possible. This results in
stretching of the muscles of the thighs and legs. |
In this posture, keeping your upper body straight, clasp toes
as you breathe out, bend forward and bring your navel down towards
the floor, stretching muscles of the thighs and legs. |
The ultimate ... The stomach, chest and face are resting upon
the floor. |
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Stretch No.2
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Flex your feet at 90°or less. Do not bend your knees.
Sit erect with your legs outstretched.
At first, if our bodies are a little stiff, the back of the
body - from the heels to the back of the head - might feel a
bit taut - and behave like an accordion.
This is, as we straighten up our backs, our feet might want
to stretch out.
When we bring our feet back, our backs might slouch.
And when we maintain straight backs with feet pulled back, the
knees might come up a bit. |
Rather than trying to bend low, concentrate on keeping your
back straight, and on breathing out slowly. Repeat 5 times.
Do not let your knees open so that the kneecaps start facing
outward. |
NOTE:At
first, you might feel your back the heels to the head a bit
taut. Let's try maintain straight baks rather than bending and
stretching deeply. |
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Stretch No.3
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Pull in your feet Do not bend your knees. Relax the inner thighs.Spread
your legs as far as you can comfortably. (in the beginning,
if it is only 90°, it is fine!) |
n this posture, breathing out slowly, bend forward.
Advanced students will eventually be able to bring their chest
to the floor.
Repeat 10 times. |
NOTE:For
beginners, when you spread your legs, knead your inner thighs.
With each stretch, spread your legs wider a part. Adviced students
will eventually be able to bring their chest fully flat to the
floor. |
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Stretch No.4
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Kneel down, resting firmly on heels. Open a bit as indicated,
so that you sit comfortably against your feet, with the buttocks
resting on the floor. |
From the sitting position, stretch slowly backwards, with arms
pushing straight down for support.
Very slowly, breathing out, begin to lie back.
Then stretch your arms as illustrated. |
NOTE:
If your knees and thighs pain you, put some cushions
behind your back and fall backward them. This will lessen the
pain. As you may remove the cushions one by one. |
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KENKO-DO
Tel: 212-980-0088 kenkodoshiatsu@gmail.com
@53rd Chiropractic Center：211 E. 53rd St., NYC 10022 (Bet. 2nd &
3rd Aves) |
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