The first exercises to preserve vision were created long before our era.Yogis, creating complexes for the whole body, have not forgotten our eyes.They knew for sure that to achieve the best results, you need not only to train, but also to properly rest.
The large amount of information we “absorb” every day requires almost constant tension on the part of our eyes.And of course, they get tired.Many vision problems result from overwork.Even a person with a “one” needs rest for the eyes.Otherwise, after hard work, symptoms such as dry eyes, redness and blurred distance vision may appear.What can we say about those whose vision leaves much to be desired - in this case, eye rest is simply necessary.It is not without reason that W. G. Bates and his student M. D. Corbet, when creating their system for improving vision, relied heavily on this fact.
The exercises and eye relaxation that will be given below (this includes both a yoga complex and exercises according to W. G. Bates and M. D. Corbet) are quite simple and will not take much time.But... everything that is ingenious is both simple and complex.Therefore, first try to read the exercise description carefully.If it says that the movement should be smooth, that's important.If recommendations are given on how to breathe, pay attention to them.Remember these “little things” and exercise and rest will become more effective.
First - rest.Fining
Sit up straight, relax.Cover your eyes this way: the middle of the palm of your right hand should be opposite your right eye, the same with your left hand.The palms should lie gently, there is no need to press them forcefully against the face.Fingers can be crossed on the forehead, they can be located side by side - whatever suits you best.The main thing is that there are no “slits” allowing light to pass through.When you are sure, lower your eyelids.The result is that your eyes are closed and, in addition, covered with the palms of your hands.
Now place your elbows on the table.The main thing is that the neck and spine are almost in one straight line.Check that your body is not tense and that your arms, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that makes you happy: how you relaxed by the sea, how everyone wished you happy birthday, the starry sky... You can do this exercise to music.It's very difficult to consciously relax your eyes (remember, you can't control your heart either).Therefore, there is no need to try to control your condition - this will only defeat the purpose of the lesson;instead think of something pleasant.
The exercise can also be done at work, taking short breaks.Even after 10 to 15 seconds, your eyes will have time to rest a little.But of course, it will be better if you take at least a few minutes to relax.
After completing the exercise (especially if you have been doing it for quite a long time), gradually open your palms, let your closed eyes get used to the light a little, and then only open them.
“Write with your nose”
This exercise aims to both relax your eye muscles and relax your neck.Tension in this area disrupts proper nutrition of the eyes (in other words, the blood supply process slows down).
The exercise can be performed lying down or standing, but it is best done in a seated position.Relax.Close your eyes.Imagine that the tip of your nose is a pen with which you can write (or imagine that a long pointer pen continues the line of your nose - it all depends on what suits you best, the main thing is that you and your eyes do not get tired).Now write (or draw) in the air with your pen.What exactly it is doesn't matter.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with smoke from a chimney (the same one you drew as a child), just a circle or square.
If you want to relax your eyes a little while sitting upright at your desk, you can imagine that you are not writing with a pen, but with the tip of a needle on the head of a pin.Your colleagues will then no longer ask you what you are doing, because from the outside, the movements of your head will be almost invisible.Employees will think you are just sitting with your eyes closed to rest.Which won't be far from the truth.In the same way, you can relax your eyes if you come home from work on public transport.
"By my fingers"
Relaxing your eyes can be achieved by looking without focusing on one thing.To relieve eye tension, this exercise is suggested to you.It can be done sitting, lying down, or standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head left and right, while looking through your fingers, away, and not towards them.Let your gaze wander without lingering on a single thing.If you do everything correctly, your hands will “float” in front of you: it should seem like they are moving.
Do three rounds alternately with eyes open and three with eyes closed (even closed eyes should not “dwell” on anything. Do the exercise 20 to 30 times, breathing freely, without straining.
If you can't get the movement effect, try this.Extend your index finger.It should “search”.And your nose should touch it.Close your eyes and turn your head left and right so that your nose touches your finger as it passes.Without stopping turning your head, open your eyes (just don't focus your attention on your finger, look away!).You will probably see the finger “moving”.
Morning complex
For those who find it difficult to open their eyes in the morning, this complex will be a real salvation.And if you can do palming several times during the day (during the lunch break - longer, every 1-2 hours for at least 10-15 seconds) and “write” something with your nose (during the lunch break and when returning from work), you will feel that over time your eyes will no longer get tired as before.You can do some exercises at night.Especially if, before going to bed, you watch TV, sit at the computer or read.
So let's go back to morning.
- Stretch well, roll several times from side to side.Don't hold your breath while doing this.Instead, breathe deeply and calmly.
- Open your eyes and mouth wide several times.
- Close your eyes tightly (6 times), flash 12 times.
- Do the “writing with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Do finger tricks.
- Do some finning.
Palming should take about 5 minutes.The rest of the complex (6 previous exercises) should take the same time.
Eyebrow exercise
In the morning, many of us want to say, like Gogol's Viy: “Lift my eyelids!”And over time, they get heavier and heavier.Eyebrow exercise will not only help your eyes get rid of the pressure of that heaviness but will also help you look younger.
Raise your eyebrows as high as possible, while observing the sensation that appears at the top of your ears.Your task is to reproduce this feeling over time without raising your eyebrows.Of course, not everyone can do this exercise right away.It is possible that when you raise your eyebrows for the first time, you do not detect any particular sensation.Take your time, listen to yourself and you will succeed.
Basic yoga complex for the eyes
Yoga recommends this complex to maintain good vision.As the yogis themselves say, if you do it morning and evening, from youth, you can maintain good vision until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it is good if you can sit on your heels on a gymnastic mat, but you can also sit on a chair).Straighten your spine.Try to relax all muscles (including facial muscles), except those that support the sitting position of the body.Look straight ahead, into the distance;if there is a window, look in it;otherwise, look at the wall.Try to focus on your eyes, but without excessive tension.
Exercise #1
Inhaling deeply and slowly (preferably from the stomach), look between your eyebrows and hold your eyes in this position for a few seconds.Exhaling slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position can be increased (after six months to several minutes).Repeat the exercise 10 times.
Exercise #2
While inhaling deeply, look at the tip of your nose.Hold for a few seconds and, exhaling, return your eyes to their original position.Close your eyes for a short while.Repeat the exercise 10 times.
Exercise #3
As you inhale, slowly turn your eyes to the right (“all the way,” but without too much tension).Without stopping, while exhaling, return your eyes to their original position.Turn your gaze to the left in the same way.
Do one cycle to start, then two (after two to three weeks) and finally three cycles.After completing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise #4
As you inhale, look toward the upper right corner (about 45° from vertical) and, without stopping, return your eyes to their original position.On your next inhale, look toward the lower left corner and bring your eyes back to the starting position as you come out.
Do one cycle to start, then two (after two to three weeks) and finally three cycles.After completing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise #5
As you inhale, lower your eyes and then slowly turn them clockwise, stopping at the highest point (12 o'clock).Without pausing, begin to exhale and continue to turn your eyes clockwise downward (until 6 o'clock).To start, one circle is enough, gradually you can increase their number up to ten circles (in two to three weeks).In this case, you should immediately start the second without delay after the first circle.After completing the exercise, close your eyes for a few seconds.Then do this exercise by turning your eyes counterclockwise.To complete the complex, you need to do palming (3-5 minutes)
Concluding the section "Gymnastics for the eyes", we would like to note that to achieve the best results, you need to monitor your health in general.According to experts, good vision largely depends on good nutrition, including having enough vitamins.Remember that the healthiest food is natural (not artificial or canned), subject to minimal heat treatment.It is she who retains the greatest amount of useful substances.