NYZ: Makko Ho – A 4-Week Journey to Better Health

Discover Japanese healing wisdom through movement, breath, and mindful awareness.

This four-week series introduces participants to Makko Ho, a traditional Japanese movement practice that improves flexibility, restores balance, and supports overall well-being. Drawing on more than 40 years of practicing and teaching Shiatsu, Kumiko Kanayama combines Makko Ho with mindful breathing, meditation, tapping techniques, and Eastern medicine to create a unique approach to lifelong health and self-care.

More than an exercise class, this series is an introduction to the philosophy of Japanese Shiatsu, Eastern medicine, and Zen practice. In Zen, every movement is an opportunity to cultivate awareness. Rather than striving to stretch farther or perform perfectly, participants are encouraged to slow down, breathe naturally, observe without judgment, and simply be present with their bodies. Makko Ho becomes a moving meditation that calms the mind while awakening the body.

Participants learn that the goal is not to force flexibility but to listen. As the body gradually opens, the mind also becomes quieter, creating a deeper sense of balance, acceptance, and inner peace.

Each week, participants practice the complete Makko Ho sequence for all twelve meridians. While the full routine is repeated every class, one of the Five Elements is explored in greater depth. Through movement and discussion, participants discover how each element influences the body, emotions, relationships, seasonal changes, and everyday health.

Week 1 – Metal Element: Breathing, Letting Go & Healthy Boundaries

• Practice the complete Makko Ho sequence
• Introduction to Shiatsu, meridians, Ki (life energy), and Zen awareness
• Explore the Lung and Large Intestine meridians
• Practice mindful breathing and being fully present
• Discover how the Metal Element supports healthy boundaries, resilience, and the ability to let go

Week 2 – Water Element: Energy, Rest & Resilience

• Practice the complete Makko Ho sequence
• Explore the Kidney and Bladder meridians
• Learn Tanden (abdominal) breathing and quieting the mind
• Improve lower back flexibility and balance
• Discover how the Water Element nourishes vitality, courage, deep rest, and healthy aging

Week 3 – Wood Element: Flexibility, Growth & Emotional Balance

• Practice the complete Makko Ho sequence
• Explore the Liver and Gallbladder meridians
• Improve hip mobility and whole-body flexibility
• Learn how movement encourages the smooth flow of Ki
• Cultivate patience, adaptability, and openness to change through mindful movement

Week 4 – Fire & Earth Elements: Joy, Connection & Stability

• Practice the complete Makko Ho sequence
• Explore the Heart, Small Intestine, Heart Constrictor, Triple Heater, Spleen, and Stomach meridians
• Learn practices that support circulation, digestion, emotional well-being, and inner balance
• Review all Five Elements and integrate the complete Makko Ho routine into a sustainable daily home practice
• Experience Makko Ho as a lifelong Zen practice for cultivating peace, gratitude, and well-being

Throughout the Series, Participants Will:

• Learn the complete Makko Ho routine for all twelve meridians
• Experience how each of the Five Elements influences the body, emotions, relationships, and seasonal wellness
• Practice Makko Ho as a form of moving meditation rooted in Zen philosophy
• Develop greater body awareness through mindful movement rather than physical effort
• Improve flexibility, posture, balance, and range of motion
• Reduce stress and muscular tension
• Support healthy circulation and mobility
• Practice mindful breathing, meditation, and relaxation
• Gain practical self-care tools rooted in Japanese healing wisdom
• Develop a daily wellness practice that can be continued for life

No previous experience is necessary. Makko Ho is accessible to people of all fitness levels and can be adapted to meet individual needs.

By the end of the four-week series, participants will not only have learned a complete Makko Ho practice, but they will also understand how movement, breath, mindfulness, and the wisdom of the Five Elements work together to cultivate health, resilience, and inner peace. They will leave with a practical self-care routine—and a deeper appreciation of Makko Ho as both a healing exercise and a lifelong Zen practice.