Stretches for Zazen
Makkoho is a traditional Japanese sequence of stretches that
are very helpful in preparing the body for zazen. The postures
are done in order, and typically held for a minute each. You can
of course hold them longer or shorter as you are able. Enter into
each pose gently and attentively. Breath deeply and slowly. Use
caution when performing these stretches and do not force yourself
into any position. Few are able to do these stretches to their
full extent, so the photographs below show each of the poses in
both the full and partial form. Overextending your stretches is
counterproductive and will only make you tighter. With regular
practice, your body will become more flexible and you will be
able to practice zazen more easily.
Position 1
The legs are spread wide and bottoms of the feet are placed together
and drawn as close to the groin as one is able. Ideally the legs
are flat against the floor. The trunk is extended as close to
the floor as possible, with the arms extended over the head.
Easier version:
More advanced:
Position 2
Next, the legs are straightened and the trunk bent as far forward
as possible. The arms reach forward and hands grasp the legs or
feet.
Easier version:
More advanced:
Position 3
Next, the legs are spread as wide as possible, and the trunk and
arms extended forward as far as one comfortably can.
Easier version:
More advanced:
Position 4
In the last pose, the legs are folded back so your feet are by
your hips, and lower your back to the ground and extend your arms
over your head.
Easier version:
More advanced:
You can also support the back by leaning on a pillow or against
a couch:
