I am often asked for some stretching exercises we can do at home, by ourselves. At the beginning of the class there are many warm-up exercises that we do. I would recommend doing at least the following 4 exercises (collectively known as makko-ho) as a way of keeping the body supple and teh energy flowing freely.
Makko-ho is a traditional Japanese sequence of stretches that are very helpful in preparing the body for zazen, aikido or shiatsu. The postures are done in order, and typically held for a minute each. You can of course hold them longer or shorter as you are able.
Enter into each pose gently and attentively. Breath deeply and slowly. Use caution when performing these stretches and do not force yourself into any position. Few are able to do these stretches to their full extent, so the photographs below show each of the poses in both the full and partial form. Overextending your stretches is counterproductive and will only make you tighter. Practice regularly -set aside 5-10 minutes in the morning or evening - and your body will become more flexible and you will be able to practice zazen, aikido or shiatsu that more easily.
Position 1
The legs are spread wide and bottoms of the feet are placed together and drawn as close to the groin as one is able. Ideally the legs are flat against the floor. The trunk is extended as close to the floor as possible, with the arms extended over the head.
Easier version:
More advanced:
Position 2
Next, the legs are straightened and the trunk bent as far forward as possible. The arms reach forward and hands grasp the legs or feet.
Easier version:
More advanced:
Position 3
Next, the legs are spread as wide as possible, and the trunk and arms extended forward as far as one comfortably can.
Easier version:
More advanced:
Position 4
In the last pose, the legs are folded back so your feet are by your hips, and lower your back to the ground and extend your arms over your head.
Easier version:
More advanced:
You can also support the back by leaning on a pillow or against a couch:
Zen Center of Denver : Getting Started
technorati tags:aikido, stretching, makko-ho
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50 comments:
There are rwo mor main Makko Ho exercise missing. Are you able to get the photos or images?
Thanks.
Nice to meet you!!!
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Dan Ramsey, president of the Independent Insurance Agents of Oklahoma, said a damage estimate in the low billions is not [url=http://www.agoshow.net/2009-All-Star-San-Diego-Padres-23-Gonzalez-Red-Jerseys-10/]2009 All Star San Diego Padres 23 Gonzalez Red Jerseys[/url] surprising.
Certainly it's in the hundreds of millions, Ramsey said. I suppose seeing projections from similar disasters, it could stretch to a billion or more.
With no reports of anyone still missing, the Oklahoma medical examiner's office announced that it has positively identified 23 of the 24 people who died [url=http://www.agoshow.net/Reds-19-Votto-Navy-2010-All-Star-Jerseys-30/]Reds 19 Votto Navy 2010 All Star Jerseys[/url] in the tornado, and that 10 of those killed are children.
All of the children have been identified, among them 4-month-old Case Futrell and 7-month-old Sydnee Vargyas. Both babies died from head injuries. The eight other children ranged in age from 4 years to 9 years. Of those, six were suffocated. The other two died from massive injuries.
Medical examiner's office spokeswoman Amy Elliott said they are still trying to contact relatives of eight of the victims.
Authorities and residents of Moore have started to assess the damage and plot a future course for Moore, a town of about 56,000 that was also hit by a massive tornado in 1999.
Mayor Glen Lewis said Wednesday he would propose an ordinance in the next couple of days to modify building codes to require that every new home in the town would have a reinforced tornado shelter.
Lewis said he was confident he would get [url=http://www.agoshow.net/Giants-55-Tim-Lincecum-Road-Cool-Base-Grey-2010-All-Star-Jerseys-79/]Giants 55 Tim Lincecum Road Cool Base Grey 2010 All Star Jerseys[/url] the four votes he needs on the six-member council to pass the ordinance. The measure could be in force within months.
Underground safe rooms are typically built below garages and can cost around $4,000.
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