Winter Practice – from stagnation to energy flow; exploring Makko Ho.

Winter can be a time for stagnation;  slowing down and partial hibernation is the most natural thing to do, but sometimes we can go too far into that “sloth-like” mentality!  Lack of exercise or movement generally, eating too much of those things we love to consume in the darker months, mentally getting sluggish perhaps through lack of light…come the spring it might feel like an uphill struggle to feel light and bright again?

For the first 5 week Birch Moon yoga course of 2023, we’ve been exploring “Makko Ho” – a series of postures that is keeping myself and my Birch Moon students moving well during the colds weeks of January…

The Makko Ho consists of 6 postures that are designed to both strengthen and improve organ function while opening the 12 major meridians, or energy pathways in the body.  This group of stretches comes from the Japanese/Zen Shiatsu health practices. Each meridian is associated with a particular pair of organs in the body, their associated emotions, elements (Earth, Fire, Water, Air and Wood) and colours.

Practicing the Makko Ho will balance your physical, emotional and spiritual energy. The practice is also said to aid immunity and general well-being. So considering this as a self-healing technique has been inspiring for us since the New Year.

The postures are from the yoga tradition, but the added knowledge and focus on the meridians brings a slightly different feel to it.  Yoga also has a system of energy channels, known as Nadis (pron. naa-dis), so for me as a teacher the inter-weaving of traditions is both fascinating and inspiring.

(Please remember – always warm up before following the Makko Ho (or any) yoga sequence.)

Monday morning Chi Yoga (and the Makko Ho) is such a great way to start my week.  It really sets me up well and I move more easily and feel clear in my mind.  I’ve practiced yoga on and off for quite a long time, but this feels very different.

The Makko Ho Sequence

Position 1 – Dwi Donasana – Double Angle Posture.  Lung and Large Intestine Meridians

Element – Metal.  Physical elimination of waste products through our breath and the large intestine.  Associated with grief, setting and holding our boundaries.  Reflect on receiving and letting go.

Position 2 – Adapted natarajasana – The Dancer*.  Spleen and Stomach MeridiansYoga Shiatsu practice

Element – Earth.  This supports our digestion and nourishment.  During this posture reflect on being supported by the Earth through your standing leg/foot – feeling well-grounded, steady and stable.

*Ignore the image above!  The posture we practice is standing upright, balancing on one leg, draw the opposite leg up behind you holding onto the foot (or use a belt), opposite arm is raised above your head.  Use the wall for balance if needed.  Although of course if you can do this – great!

Be well grounded on the supporting leg, draw the heel towards the buttock (use a belt if needed), naval gently towards the spine for support, and stand tall. You can raise the opposite arm up, alongside your ear. Fix your gaze onto something ahead of you for balance..

Position 3 – Bada Konasana – Bound Angle/Cobbler.  Heart and Small Intestine.

Element – Active Fire.  Here there is a subtle integration of external stimuli and our emotions, enabling us to receive nourishment of an emotional nature.  This is the Active Fire element – supporting us to experience warm-heartedness, positive mood and joy.

Position 4 – Sukhasana/Ardha Padmasana – Easy seated posture/half lotus.  Triple Heater and Heart Protector

Element – Passive Fire.  This offers a protective energy to the body, supports the immune system and controls our inner temperature.  Helps us to manage life’s challenges, relationships, and is soothing emotionally.  Imagine a gentle candle flame in your heart centre.

Position 5 – Paschimottanasana – Seated Forward Fold/West Stretch. Bladder and Kidneys

Element – Water.  Linked to the nervous system and adrenal glands (which sit on top of the kidneys), anxiety, stress and physical tension can be released.  Imagine free-flowing, pure water washing away fear, distress.

Position 6 – Parivritti Janu Sirsasana – Head to knee posture.  Liver and Gall Bladder

Element – Wood.  Imagine a healthy tree – well-rooted, strong, flexible when the winds and rain lass the trunk and branches…You too are that tree.  When we feel stiff, in pain, tight muscles – perhaps we are holding on to anger or frustration?  If so, offer yourself kindness – and use these postures.

Posture 7 – Savasana – Relaxation/Corpse Posture. 

All yoga practices should end with relaxation – this supports the body-mind in absorbing and assimilating the changes that have occurred during the postures.  It is also offers a much-needed rest; the Western world it is very “yang” = doing.  This supports our “Yin” energy – soft, flowing, nourishing, and Being.

How to practice: It is taught that we follow this sequence, in order, and repeat for 3-5 times (or hold for 3-5 breaths).  However, I have come across variations – and my main suggestion is to listen to your body – don’t do too much, push yourself or ‘force’ your body too far.  “Ahimsa” – do no harm.

You can tell Sarena has practiced this a lot, there’s a quality to the movement and how she guides us – some of it I find a challenge, but it’s always “just enough” and her “tweaks” * help enormously!

(*Tweaks…can be verbal guidance or soft, hands on adjustments…for those that want them)

You can find variations of Makko Ho on YouTube…I haven’t done one yet, but do have a browse and practice at home!