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http://www.pro-holistic.co.uk/what-are-the-makko-ho-exercises/
EARTH Stomach/Spleen.
To stretch these meridians, sit in seiza (kneeling) between your heels and, if
you can do the stretch without straining the knees or the lower back, lie back
flat on the floor with the arms outstretched on the floor above your head. Do
not attempt this stretch if you have problems with the knees or lower back.
You can go partly into the stretch by supporting your upper body with your
arms and leaning gently back and, when in this position, thrust the pelvis
forward.
There is an alternative exercise for Earth if there is a history of back problems. Stand
with the feet together, ground yourself, and then lift one foot off of the floor and clasp it
behind you. As you exhale, draw the leg upward behind you, keeping the knees close
together. As with the other stretches, hold the stretch on inhalation, then go further into
the stretch on exhalation. Repeat this for three respirations, and then repeat on the
other side.
The compensation exercise for Earth can be done standing, seated, or in seiza. Using
the forearms, you walk down the quadricep muscles from hips to knees. Repeat, at
least, four times.
WATER Kidney/Bladder.
To stretch these meridians, sit on the floor with the back held straight and
your legs straightened out in front of you. Raise the arms above the head,
and as you exhale, bend forward from the hips, with the knees kept straight.
Hold this position on inhalation, and then settle further into the stretch on
exhalation (for three respirations). Hold this position before slowly returning
to the original sitting position. The compensation exercise for Water is to
reach for the opposite foot, or to walk forwards and backwards on the
buttocks.