Shiatzu - A Shiatzu Exercise For Beginners

This Shiatzu exercise incorporates the elements of deep breathing, meditation, sound therapy, and acupressure.

Sit quietly on the floor, on a cushion or mat. Place one hand on top of the other, over the navel. Clear your mind and concentrate on deep breathing, focusing on a starting point one-and-a-half inches below the navel. This point is known as "ki-kai" or "ocean of energy." Breathe deeply, and slowly breathe out. You may hum a tune as you breath out. Music has a soothing effect. For more tips on the proper way to breath in and breathe out, read the secion on yoga breathing.

After a few minutes of deep breathing, lean forward onto your hands as you exhale your humming vibrations. Now inhale slowly as you gently straighten the spine and return to your original sitting position. Repeat five times.

Now clasp both hands, so that they interlock in the V's between the index finger and thumb. You are touching a major acupoint, large intestine #4, called "go kuku" ("meeting mountains"). Press the thumb, leaning in toward the base of the index finger. Hold the pressure for five seconds, release for five seconds. Repeat for relief from headache, toothache, menstrual cramps, or gastritis.

This simple form of self-Shiatzu affects the internal organs. You can increase a specific effect through your focus. For example, when you are bending forward, concentrate on the kidneys in the lumbar area--your lower back. This will strengthen your Qi.

Makko-Ho Exercises

Makko-Ho, is a daily five-step routine that takes five to ten minutes and is good for beginners. When people do this on a regular basis, everything seems to function much better. It helps relieve stress, and people feels that they have more energy.

It is important to remember, when practicing the Makko-Ho exercises, that what matters is the action of beginning the stretch, not how far you can stretch. If you can only lean back onto your palms, simply hold that position and stretch, breathe and relax. The more you practice, the easier the positions will become.

There are six stretching exercises, each of which affects one pair of the meridians by stimulating its flow of energy. If the complete set of exercises is performed, all the body's meridians will have been stimulated in turn, which should result in increased vigor and an absence of tiredness. Before beginning the exercises, you should feel calm and relaxed. It may prove beneficial to perform some abdominal breathing first. (Refer to our section of yoga breathing exercises. If possible, use breathing with visualization of qi.)

One example of Makko-ho exercise is the triple heater and heart governor meridian stretch.
bullet Sit on the ground with either the feet together or crossed. The right hand should grasp the left knee and the left hand the right knee, both quite firmly.
bullet Inhale and, as you exhale, lean forwards and downwards with the top half of the body so that the knees are pushed apart.
bullet Hold this position for approximately 30 seconds while breathing normally, and then, after inhaling, return to the upright position.
bullet After completion of all exercises, lie flat on the ground for several minutes and relax.