Tight Body - Tight Mind

Harada Roshi wakes up every day an hour before everyone else to practice Chi Kung and Taichi exercises. He also practices the Makoho exercises, which are meridian stretching exercises developed by the Shiatsu training system. These exercises are recommended in Zen monasteries for people who sit for long hours in Zazen meditation.

The Makoho exercises consist of four (or in some systems, five) simple exercises. When doing these exercises, it’s important to stretch and bend to your limit, hold the position at your maximum, breathe in and out twice, and on the third exhalation, release the position. The movements should be done gently, without pushing or causing pain, yet they should stretch the body.

Fire - Heart and Small Intestines Meridian

  • Position: Place the soles of your feet together, let the knees drop down, and bend forward.

Fire Meridian Exercise

Water - Kidney and Bladder Meridian

  • Position: Stretch the legs parallel in front of you and bend forward until your head touches your knees.

Water Meridian Exercise

Wood - Liver and Gall Bladder Meridian

  • Position: Open your legs wide, lean towards one knee, then the other, and finally towards the middle.

Wood Meridian Exercise

Earth - Spleen and Stomach Meridian

  • Position: Sit in Seiza (on your knees) and let your body drop backward until it touches the ground. You can also lift your arms above your head.

Earth Meridian Exercise

Metal - Lung and Large Intestine Meridian

  • Position: Stand with your feet shoulder-width apart. Let the upper body drop forward, lock the thumbs behind your back, lift your arms above your head, and then release.