Breathing-Side Stretch

Tamarkoz® breathing techniques will help you expand your chest cavity and your lung capacity. This exercise will leave you feeling relaxed, refreshed, and empowered,...wanting to experience its  enlivening effects, more and more.

Prepare

Wear loose comfortable clothes, no tight belts or ties.
Choose a well ventilated place, outdoors would be even better.
Stand straight with your feet open wider than shoulder width.
Keep your back straight and your chin forward and head leveled.                                            Arms are relaxed by your sides.
Feet are flat on the floor, parallel to each other, toes pointing forward.
Close your eyes for a moment and start to take a few deep slow breaths and exhale fully. You are getting ready for an enjoyable experience.
Now open your eyes

Remember

Keep your entire body nice and relaxed.
Let your muscles stay free from tension. Loosen up your muscles starting from your ankles and work slowly upwards towards your face.
Keep your breaths easy, slow and deep without forcing any stages of breathing.
Throughout the exercise, keep your entire body at ease and harmonize every flow of inhale or exhale with a stage of the movement.
Keep your attention on every movement that your body makes, notice the stretches and movements in your joints and muscles. At the same time keep your senses and your mind focused by harmonizing every breath with your movements.
Breathing will be through the nose.

Enjoy

Place the palms of both hands behind you on your lower back just above your waist. Take a slow deep breath and hold your breath for a couple of seconds.
Bend forward.
Start to exhale slowly while you bend forward from the waist.
Start to inhale gently and slowly, as you come back up to straight position.
Hold your breath for a couple of seconds.
Bend backwards.
Start to exhale slowly while you bend backwards.
Start to inhale gently and slowly, as you come back up to straight position.
Hold your breath for a couple of seconds.
Bend to the right.
Start to exhale slowly while you bend to the right. Body is facing forward.
Start to inhale gently and slowly, as you come back up to straight position.
Hold your breath for a couple of seconds.
Bend to the left.
Start to exhale slowly while you bend to the left. Body is facing forward.
Start to inhale gently and slowly, as you come back up to straight position.
Hold your breath for a couple of seconds.
Start to exhale while you slowly bring your hands down by your side and relax.
Repeat the above slowly and relaxed for 5 to 6 complete cycles. Continue for longer if you enjoy to do so.