Makko Ho Meridian Stretches: An Ashtanga Yoga “Hack” for Everyone

Posted on April 16 2026, By: Perry Galanopoulos

Background: From Corporate Life to Ashtanga Yoga, TCM, and Shiatsu

A few years ago, I stepped away from the corporate world to start FuFluns—without fully realizing how profoundly it would reshape my life.

What began as a leap out of a structured, fast-paced environment—think khakis, blazers, and boardrooms—evolved into a more aligned path rooted in herbalism, environmental awareness, and Eastern wellness practices. Along the way, I became an Ashtangi, then an Ashtanga yoga instructor (teaching in a Buddhist temple, no less), and now I’m continuing that journey by studying Traditional Chinese Medicine (TCM) and training as a Shiatsu bodyworker.

Shiatsu is a Japanese form of bodywork grounded in TCM, working with the body’s 12 primary energy meridians. At its core, Shiatsu focuses on supporting the natural flow of energy (qi) throughout the body—helping remove blockages, restore balance, and promote overall health.

My foundation remains in the Ashtanga yoga system—a traditional, set sequence of postures built on the principle of Tristana: breath (ujjayi), energy locks (bandhas), and focused gaze (drishti). When these elements come together, two powerful things happen:

The mind becomes steady and inwardly focused (pratyahara)
Energy is directed upward through the sushumna, the central channel in yogic science

This integration of movement, breath, and energy work continues to shape how I teach, practice, and live.

What Are Makko Ho Meridian Stretches?

Makko Ho (“bowing”) meridian stretches are a series of six simple yet powerful exercises designed to stretch and stimulate the body’s 12 primary energy meridians.

Rooted in Traditional Chinese Medicine, each movement targets a specific pair of meridians, helping to balance and tonify the flow of qi (energy) throughout the body. As you move through the sequence, you may begin to notice where energy flows freely—and where there may be tension or restriction.

Benefits of Makko Ho Meridian Stretches

Regular practice of Makko Ho can:

Improve energy flow and circulation (qi)
Support organ function and overall vitality
Increase flexibility and mobility
Reduce stress and promote relaxation
Help prevent imbalances before they develop into illness

Like many traditional Eastern practices, its effectiveness lies in its simplicity: slow, mindful movement combined with conscious breathing allows the body to open naturally—without force.

The Ashtanga Yoga “Hack”: Why Makko Ho Works

When I first learned the Makko Ho meridian stretches, my immediate thought was: these are essentially Ashtanga yoga poses.

Different lineage, different framework—but the shapes, intention, and physiological effects felt strikingly similar.

Then came the second realization: after just 20 minutes of Makko Ho, I experienced a similar “high” to what I typically feel after a full 90-minute Ashtanga Primary Series.

As a dedicated Ashtangi, that got my attention.

On moon days, rest days, or anytime I’m short on time but still want to:

Move stagnant energy
Reset the nervous system
Improve flexibility
Quiet the mind

Makko Ho has become my go-to practice.

“Makko Ho is the way to go.” 🙂

Eastern Practices, Same Goal: Energy Flow and Balance

One of the most fascinating aspects of studying both yoga and Traditional Chinese Medicine is seeing how these systems converge.

In yoga, we work with prana, nadis, bandhas, and the sushumna
In TCM, we work with qi and the meridian system

Different maps—but the same terrain.

Both systems aim to:

Keep energy flowing freely
Remove blockages
Support the body’s natural intelligence and healing capacity

And sometimes, a shorter, more accessible practice can get you exactly where you need to go.

How to Practice Makko Ho Meridian Stretches

Without further ado, below is a summary of the meridian stretches.

Each posture should be held for five slow, mindful breaths, with particular attention to a long, steady exhale. The exhale helps release tension, deepen the stretch, and support the downward and balancing movement of energy.

Prasarita Padottanasana (Ashtanga) / Lung & Large Intestine Stretch (Makko Ho)