Makko-ho Gymnastics

Japanese makko-ho gymnastics is popularly called geisha gymnastics, probably because of the longevity of Japanese beauty, the constant attractiveness of the image of a smart, beautiful and sophisticated geisha, the time of exercise and the fact that exercise contributes to the production of the hormone somatropin.  The hormone is commonly known as growth hormone. In 1990, it was considered almost a condition for eternal youth, later it was banned in sports. Currently, it is believed that the released hormone helps to improve memory, longevity, the formation of muscle tissue by reducing fat, positively affects the immune system used in a number of other cases. In addition to the endocrine system, makko-ho exercises affect the flexibility of the body and its joints.
Makko-ho should not be associated with the female body. Moreover, the history of the emergence of gymnastics is known. It appeared thanks to Sensei Nagai Wataru. A successful merchant drove his health, by the age of 42 he was stricken with a stroke. Doctors saved him from death, but Nagai for the first time in his life had to think about medicine and health, because doctors could not return to him hopes for a bright future and a familiar way of life. Sitting on the mat, reading the sutras, the sensei decided to take the poses he could and do simple exercises. Not immediately, but still his body returned to its previous state.
Since 1933, gymnastics has been recognized by the Ministry of Education, Science and Sports of Japan, where it is very popular. The growth of fans in other countries is evidenced by more than 200 representative offices of this method, located in different countries.
Popularity can be easily explained not only by improving beauty and health, but also by the simplicity of performing only 4 exercises:

Exercise 1 makko-ho

Sit on the mat. Bend your legs at the knees, join your heels together without taking your feet off the floor. Pull your heels as close to you as possible. It is very important to keep your back straight. Makko in translation and means "straight". On the exhale, tilt your back forward, on the rise – inhale. Imagine the navel touching the heels as you bend over, and the chest and head drop to the floor. You may not be able to do it right away, but this is the position of the body that you should strive for. The exhalation is slow and full. After exhaling all the air, inhale and return to the starting position. The exercise is performed 10 times.

Exercise 2 makko-ho.

Stretch your legs forward, your back is still straight. Legs together, do not come off the floor throughout the exercise. The feet are maximum on themselves, they should form a sharp angle relative to the rest of the leg. The arms slide along the outside of the leg, helping to slowly tilt the upper torso forward. Maintaining posture, tilt your stomach, chest and head, trying to lay them on your feet. Knees can not be bent, but you can achieve the desired position of the body not from the first time. No super efforts need to be made. Exhale when bending over. In the lowest position, stay for 60 counts, it is advisable to start breathing on the rise to the starting position. The exercise is performed 10 times.

Exercise 3 makko-ho.

While sitting on the floor, spread your legs as wide as possible, but do not bend your knees. The back is straight. The optimal angle between the legs is 120 degrees. Point your feet at yourself. The approximate angle is 70 degrees. On the exhale, lower your stomach, chest and head to the floor. Stay on the floor until you exhale completely. On the inhale, raise the upper torso to the starting position. Repeated 10 times.

Exercise 4 makko-ho.

Get on your knees. Spread your legs apart to the width of your thighs and sit between them. The back is straight. Tilt your straight back down so that you can get a lying position with your legs bent. Not everyone can immediately perform this exercise, do not rape yourself – try how to turn out. In the extreme lower position, restore breathing so that it is slow, deep and calm, and spend 1 minute. Return to the starting position.

4 exercises of makko-ho gymnastics, according to its followers, preserve youth, flexibility of the body, restore and support the circulatory and immune systems, improve metabolic processes.
It is recommended to perform exercises every evening, after a warm bath or a slight warm-up of the body, for example, with the help of light lateral inclinations of the body.

General rules of makko-ho:

1.   The success of makko-ho depends not on a one-time exertion, but on a small daily effort.
2.   Watch the straight back, each exercise begins with the position of the back "makko", after each inclination the body returns to it.
3.   Each inclination is accompanied by an exhalation, each rise is an inhalation. It is appropriate to restore deep even breathing, every time it is lost.
4.   The forward tilt is made by the abdominal muscles, as if it is here that the control panel is located, followed by the rest.
5.   Hands do not serve as levers, but as assistants for insurance.
6.   Before the lesson, it is appropriate to slightly warm up the joints and muscles.

Geisha do not like to reveal the secrets of their victories, most likely, you will follow their example if you notice any changes. So the question of whether mcco-ho can be called geisha gymnastics may not have a definite answer.