As a naturopath and practitioner of Reiki, Shiatsu, and EFT, I am passionate about holistic approaches that nourish the whole person, physically, emotionally, and energetically. Among the most transformative practices I have encountered is Meridian Stretching, developed by Shizuto Masunaga, the founder of Zen Shiatsu.

This practice, sometimes called “Shiatsu in images,” is much more than a physical exercise: it is a gateway to deep self-awareness, energetic balance, and vibrant health.

What Is Meridian Stretching?

Meridian stretching is a sequence of mindful movements, each designed to activate and balance the flow of ki (vital energy) along the body’s meridian lines. Unlike conventional stretching, the focus is not on achieving maximum flexibility, but on tuning into the body’s subtle signals and releasing both physical and energetic tension. Each position targets a specific pair of meridians, supporting the organs and the emotional and physiological functions they govern.

The practice begins and ends with deep relaxation, fostering a state of receptivity and integration. This mindful approach allows us to listen to our bodies, observe changes, and experience the subtle shifts in energy before and after each session.

The Philosophy: Health as Dynamic, Holistic Balance

Masunaga’s approach is rooted in the Eastern understanding that true health is not just the absence of symptoms, but a state of dynamic balance, physically, emotionally, and energetically. The World Health Organization defines health as “a state of complete physical, mental, and social well-being,” and Masunaga’s method embodies this vision. Through meridian stretching, we can restore integrity to our being, harmonize body and mind, and cultivate resilience against stress and illness.

Health, in this view, is about the ability to recover quickly from imbalances, to maintain both physical and mental flexibility, and to experience life as a harmonious whole.

The Meridians: Pathways of Vital Energy

In traditional Eastern medicine, meridians are subtle channels through which ki (life energy) circulates, connecting the organs and tissues and ensuring the body’s harmonious functioning. There are twelve primary meridians, grouped in six Yin-Yang pairs, each associated with specific physiological and emotional functions. Two additional “extraordinary” meridians, the Conception Vessel and the Governing Vessel, regulate the flow of energy through all other meridians and are considered reservoirs of ki.

Overview of the Main Meridians and Their Functions

Extraordinary Meridians:

• Conception Vessel (Ren Mai): Runs along the front midline of the body, regulating all Yin meridians and opening to external influences.
• Governing Vessel (Du Mai): Runs along the back midline, regulating all Yang meridians and supporting internal integration.

Each meridian is not just a physical pathway, but a functional network that integrates body, mind, and emotions. When energy flows freely, we experience health, vitality, and emotional balance. When blocked, symptoms and discomfort arise, often reflecting deeper imbalances in our lives.

The Practice: Six Fundamental Meridian Stretches

The core sequence includes six positions, each corresponding to a pair of meridians:

• Lung/Large Intestine: Forward bends with arms extended, promoting the flow of energy related to breathing, immunity, and letting go.
• Spleen/Stomach: Reclining stretches that open the front body, supporting digestion and grounding.
• Heart/Small Intestine: Seated butterfly positions, encouraging openness and emotional integration.
• Kidney/Bladder: Classic forward folds, enhancing vitality and the body’s ability to cleanse and renew.
• Pericardium/Triple Heater: Cross-legged forward bends, supporting circulation and stress resilience.
• Liver/Gallbladder: Side stretches with legs apart, fostering flexibility and the free flow of creative energy.

Each stretch is held with gentle attention, never forcing, and always accompanied by slow, deep breaths.

The focus is on feeling the subtle lines of tension and release along the meridian pathways, allowing the body to guide the process of opening and healing.

The Benefits: Beyond Flexibility

1. Deep Physical Relaxation and Restorative Sleep

   The practice begins and ends with deep relaxation (the “Z” exercise, similar to Shavasana in yoga), which calms the nervous system, helps release accumulated tension, and can transform falling asleep into a profoundly restorative experience. Practicing this relaxation before bed can lead to deeper, more refreshing sleep and improved recovery from daily stress.

2. Enhanced Energy Flow and Vitality

   Meridian stretching is designed to liberate latent energy within the body. By gently expanding and releasing along the meridian lines, we activate the flow of ki, which revitalizes the entire organism. This energetic awakening can be felt as increased vitality, mental clarity, and a greater sense of aliveness throughout the day.

3. Improved Organ Function and Internal Balance

   Each stretch targets specific organ systems, supporting their physiological and emotional roles:

• Lung/Large Intestine: Boosts respiratory capacity, supports immune defense, and helps release grief and emotional stagnation.
• Spleen/Stomach: Enhances digestion, nutrient assimilation, and emotional grounding, reducing worry and overthinking.
• Heart/Small Intestine: Promotes emotional integration, joy, and cardiovascular health.
• Kidney/Bladder: Strengthens vitality, supports detoxification, and fosters resilience against fear and exhaustion.
• Pericardium/Triple Heater: Balances circulation, hormonal function, and stress response.
• Liver/Gallbladder: Encourages flexibility, creativity, and the smooth flow of emotions, helping to release anger and frustration.

4. Emotional Release and Mental Clarity

   Meridian stretching is a powerful tool for emotional regulation. By releasing blockages along the meridians, we create space for emotions to move and transform, leading to greater mental clarity, emotional stability, and a deeper sense of peace.

5. Holistic Prevention and Self-Healing

   The regular practice of meridian stretching helps prevent imbalances before they manifest as physical or emotional symptoms. It empowers us to listen to our bodies, recognize early signs of disharmony, and take proactive steps toward self-healing.

6. Integration of Body and Mind

   Masunaga emphasizes that true health arises from the integration of body and mind. Meridian stretching is not just about physical movement, but about cultivating awareness, presence, and a harmonious relationship with oneself. This integration supports not only physical health but also personal growth and self-realization.

Why Practice Meridian Stretching?

• Restores energetic and emotional balance
• Promotes deep relaxation and better sleep
• Improves digestion, immunity, and organ function
• Increases flexibility and physical comfort
• Supports emotional resilience and mental clarity
• Complements other holistic therapies for synergistic healing

A Meditative, Empowering Practice

What makes Masunaga’s meridian stretching unique is its meditative quality and its invitation to explore the body’s wisdom from within. It is not about external performance, but about inner experience, an empowering journey toward health, harmony, and self-awareness.

If you are curious to experience the benefits of meridian stretching, I invite you to join me for a session or try these movements at home. Listen to your body, breathe deeply, and discover how this gentle practice can transform your energy, health, and life.

References: Masunaga, S. “Shiatsu per immagini” and related texts.