how to do makka ho exercise

Doctors in Japan do not prescribe pills to patients, but a healing gymnastics called Makko-Ho. These exercises are quite basic, simple to learn, and appropriate for people of all ages. Gymnastics’ main benefit is that it is very beneficial for those who lead sedentary lifestyles. Your health will improve if you perform the Makko-Ho exercises consistently.

For instance, improvements will be made in blood flow, metabolism, and gastrointestinal tract operations. In Japan, people love the Makko-Ho Gymnastic Complex very much. All ages may perform these four stretches because they are simple to complete. Gymnastics helps to maintain youth for a long time, builds the immune system, enhances blood circulation, and improves digestive processes. Makko-Ho is an easy game to learn. This complex’s peculiarity is that there are no signs against using it. Additionally advised for pregnant ladies is makko-ho gymnastics.

According to the history of the Makko-Kho gymnastic complex, Makko-Ho is a very well-known gymnast in the Land of the Rising Sun despite being relatively young considering the sport’s age, which is a little over eighty. There are only four stretching exercises throughout the facility. These Japanese activities, according to experts, can slow down the ageing process. This healing method’s creator is a regular individual, not a professional athlete or medical professional.

Makko-Ho Steps

In 1933, businessman Nagai Wataru experienced serious health complications. Working tirelessly, Nagai Wataru suffered a stroke when he was only 42. The man survived, but the doctors’ assumptions were disappointing: he was predicted to be motionless and helpless for the rest of his life. Nagai did not want to stay in such a sad situation and began to regularly do elementary exercises on the gymnastics mat and pronounce Japanese sutras. 

Work on motor functions was very painstaking and took a lot of time, but the stubborn Japanese was able to regain health, and his body became very flexible. These workouts gained popularity over time in Japan. Makko-ho was ultimately acknowledged as being successful in 200 different nations throughout the world.

This complex is becoming more and more popular every year. Furthermore, Nagai Wataru’s invention of gymnastics, which was practiced in Japan for 80 years, was even taught as a general education subject.

Geisha exercises for enchanting women

Japanese women are admired for their grace and elegance. Even as they age, they keep their slim, youthful appearance. Makko-Ho, a form of Japanese gymnastics, was once obscure, secretive, and unwelcome, but things have changed drastically.

Wataru exercises are also known as geisha gymnastics because Japanese women maintain their beauty and appeal well into old age. Gymnastics is also advantageous for somatropin hormone synthesis, which contributes to youth extension.

Practical Tips for Makko-Ho

According to its own set of rules, gymnastics is performed. This is essential if you want a good result. The back should always be straight. We pay attention to our posture. Gymnastics involves bending so that the hip joint serves as the movement’s focal point. Avoid pulling your ligaments too tightly. Makko-ho only has an impact when you start performing the complex daily, not occasionally or forcibly. We do so while breathing.

The following method is effective: we exhale while tilting and inhale while lifting. Don’t attempt gymnastics in a hurry. Slowness is a key necessity for makko-ho. The workouts will, therefore, be more successful. The abdominal muscles are used to support forward bends.

In terms of insurance, the upper limbs are helpful. We don’t use them as a form of leverage to make the exercise easier. We pre-warm up the muscles and joints before engaging in gymnastics.

Exercises from Makko-Ho: Refuse Aging

Makko-Ho exercise

No. 1

  • Sit down on a rug lying on the floor.
  • Bend the lower limbs at the knees and connect the heels together. At the same time, do not take your feet off the floor.
  • Next, try to pull the heels to ourselves as close as possible.
  • Follow the posture, the back remains straight.
  • On the exhale, Lean forward, and when lifting the body, we inhale.
  • The head should touch the floor, and with the navel we touch the heels. You may not be able to right away. But don’t get frustrated and quit. Daily practice will help you achieve success over time. Exhalations should be slow and as full as possible. After a maximum exhalation, inhale and return to the starting position.
  • Do it 10 times.

No. 2

  • Align the back and stretch the lower limbs forward.
  • Keep the lower limbs nearby and do not tear them off the floor until the very end of the exercise.
  • Bend the feet as much as possible towards ourselves: they should be at an acute angle to the leg itself.
  • Place our hands on the floor and let them slide along the floor while tilting the body forward.
  • Don’t forget to keep your posture. First we tilt the stomach, then the chest and head. Try to put them on our lower limbs.
  • Do not bend our knees under any condition. At first, we bend as stretching allows, so as not to cause discomfort to ourselves.
  • Exhale in the lowest position of the body and fix in this position for 60 seconds.
  • Inhale as you rise to the starting position.
  • do it 10 times.

No. 3

  • Continue to sit on the floor and spread the lower limbs wide, while not bending at the knees.
  • The back is straight.
  • The correct angle between the lower limbs is 120 degrees.
  • Pull the socks towards ourselves so that they form an angle with the leg at 70 degrees.
  • As you exhale, lower your stomach, chest, head to the floor.
  • Fix in this position until exhalation.
  • On an inhale, raise your upper body to the starting position.
  • do it10 times.

No. 4

  • Kneel on the rug.
  • Spread the lower limbs to the width of the hips and sit down between them. The back is straight.
  • In this position, Begin to tilt our back down so that we can take a pose with bent lower limbs lying down. The exercise is difficult, so you may not succeed right away. But after a while you will learn.
  • When reach the bottom point, we restore and slow down breathing. It is calm, deep and slow. Fix the position for 1 minute and then return to the original position.
  • Do it 10 times.

You may maintain your physical flexibility, youth, and stronger immune system by doing the makko-ho gymnastics that the Japanese people adore. Gymnastics should be practiced in the evening after a warm bath or a light body warm-up. Dances and a few short hops can help you warm up. then get right on to the workout.


By Ankita