Makko-Ho Six-Stretch Routine

A Japanese routine of six floor stretches connected to shiatsu, always moving deeper on the exhale. It builds full-body flexibility, breathing control, and awareness of a movement practice from another culture.

How to play

1. In 1 minute the teacher introduces Makko-Ho and its basic rule: lower on the exhale, come up on the inhale.
2. Poses 1 and 2: standing with hands laced overhead, side bend; then sitting cross-legged, fold forward (2 min).
3. Pose 3: legs straight, fold toward the feet; pose 4: legs in a wide V, fold toward the center (2 min).
4. Pose 5: sitting on the heels, lean back onto the hands; pose 6: legs straight, trunk forward with arms reaching ahead (2 min).
5. Repeat each pose 3 times with 3 breaths; finish lying down for 1 minute and share which one was hardest (2 min).

Rules

• Always go down on the exhale, never bounce.
• In pose 5, anyone with knee discomfort stays seated cross-legged.
• Respect your own range and don't compare.

Variations

Adaptations

• Limited mobility: adapt the folds to a seated position in a chair.
• Hearing impairment: show pictures of the six poses on a poster and cue the breathing with a hand signal.
• Low flexibility: keep the knees slightly bent and sit on a rolled-up mat.

Learning goals

• Perform a full-body stretching routine coordinated with breathing.
• Improve posterior and lateral chain flexibility.
• Learn about a traditional movement practice from Japan.

Equipment for a class of 25

• yoga mats: 25

Teacher tip

Make a poster with the six numbered poses so students memorize the routine in a few lessons. Keep stressing the exhale—it's what sets it apart from a regular static stretch.

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