The first exercises to preserve vision were born long before our time.Yogis who create complexes for the whole body did not forget about our eyes.They must have known that the best results require not only training, but also adequate rest.
The amount of information that we "absorb" every day demands almost constant tension from our eyes.And of course they get tired.Many vision problems are caused by overstrain.Even a "single" person needs a rest for his eyes.Otherwise, symptoms such as dry eyes, redness and blurred vision may appear after hard work.What can we say about those whose vision leaves much to be desired - in this case, eye rest is simply necessary.W. G. Bates and his student, M. D. Corbet, relied on this fact for good reason when they created their vision correction system.
The eye exercises and relaxation exercises presented below (this includes the yoga complex and the exercises according to W.G. Bates and M.D. Corbet) are quite simple and do not take much time.But... all genius is simple and complex at the same time.Therefore, first try to carefully read the description of the exercise.If it says that the movement should be smooth, then this is important.If they give you recommendations for breathing, listen to them.Do not forget about these "little things", and then exercise and rest will be most effective.
First of all - rest.Palming
Sit up straight, relax.Cover your eyes like this: the middle of the palm of your right hand should be facing your right eye, the same with your left hand.The palm should lie softly, it should not be pressed strongly against the face.The fingers can be crossed on the forehead, placed next to each other - as is more convenient for you.The point is that there should be no "gaps" that let the light through.If you are sure of this, lower your eyelids.The result is that your eyes are closed and covered by your palm.
Now place your elbows on the table.The point is that the neck and spine are almost in a straight line.Check that your body is not tense and that your arms, back and neck are relaxed.Breathing should be calm.
Now try to remember something that makes you happy: how you relaxed on the beach, how everyone wished you a happy birthday, the starry sky... You can also 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 check its status - this will only harm the purpose of the lesson;think of something pleasant instead.
You can also do the exercise at work, taking short breaks for yourself.Even after 10-15 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 a long time), gradually open your palms, let your closed eyes get used to the light a little, and only then open them.
"Writing with your nose"
The purpose of this exercise is to relax the eye muscles and the neck.The tension in this area interferes with the proper nutrition of the eye (in other words, the blood supply process slows down).
The exercise can be done lying down or standing, but is best done sitting down.Relax.Close your eyes.Imagine that the tip of your nose is a pen that you can write with (or imagine a long marker pen continuing the line of your nose - it all depends on what's more comfortable for you, the point is that you and your eyes don't strain).Now write (or draw) in the air with a pen.Exactly what is not important.Write different letters, names of cities and countries, a short letter to your loved one.Draw a house with smoke from the chimney (the same as when you were a child), just a circle or a 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.Then colleagues won't ask what you're doing, because the movements of your head will be almost invisible from the outside.Employees will think you're just sitting there with your eyes closed to relax.Which won't be far from the truth.You can also relax your eyes if you take public transport home from work.
"Through My Fingers"
Eye relaxation can be achieved by looking without focusing on a single thing.We recommend this exercise to relieve eye strain.Can be done sitting, lying down, 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 into the distance, not at them.Let your eyes wander without lingering on one thing.If you do everything correctly, your hands will "float" next to you: they seem to move.
Alternately do three turns with your eyes open and three with your eyes closed (don't "dwell" on anything even with your eyes closed. Do the exercise 20-30 times, breathing freely, without straining.
If you can't get the effect of movement, try this.Extend your index finger.You should "look up".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 by.Without stopping to turn your head, open your eyes (just don't focus on your finger, look into the distance!).You will probably see the finger 'move'.
Breakfast 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 palm several times during the day (during lunch break - longer, for at least 10-15 seconds every 1-2 hours) and "write" something with your nose (during lunch break and on the way from work), then you will feel that over time your eyes will not get tired as before.You can do some exercises at night.Especially if you watch TV, sit in front of the computer or read before going to bed.
So back to the morning.
- We stretch it out well, turn it on top of each other several times.Don't hold your breath while doing this.On the contrary, breathe deeply and calmly.
- Open your eyes and mouth several times.
- Close your eyes tightly (6 times), do 12 light blinks.
- Do the "writing with the nose" exercise.
- Do an eyebrow exercise (see description below).
- Turn your finger.
- Palm.
Palming takes about 5 minutes.The rest of the complex (6 previous exercises) takes the same amount of time.
Eyebrow exercise
In the morning, many of us want to say, like Gogol's Viy: "Lift my eyelids!"And over time they get harder and harder.Eyebrow exercises not only help your eyes get rid of this heaviness, but also help you look younger.
Raise your eyebrows as high as you can while paying attention to the sensation on top of your ears.Your task is to reproduce this feeling over time without raising an eyebrow.Of course, not everyone can do this exercise right away.It is possible that the first time you raise your eyebrows, you will not notice any special sensations.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 this every morning and night, starting from a young age, you can keep 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 there;if not, look at the wall.Try to focus on your eyes, but without unnecessary tension.
Exercise number 1
Inhale deeply and slowly (preferably from the stomach), look between the eyebrows and hold the eyes in this position for a few seconds.As you slowly exhale, return your eyes to their original position and close them for a few seconds.Over time, the delay of the top position can be gradually (after 2-3 weeks at most) increased (after six months to several minutes).Repeat the exercise 10 times.
Exercise number 2
Take a deep breath and look at the tip of your nose.Hold for a few seconds and return your eyes to their original position as you exhale.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise number 3
When inhaling, slowly turn your eyes to the right ("all the way", but without much tension).Without pausing, as you exhale, return your eyes to their original position.Turn your eyes to the left in the same way.
Start with one cycle, 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 number 4
As you inhale, look to the upper right corner (about 45° from the vertical) and return your eyes to their original position without pausing.On the next inhalation, look to the lower left corner, and on the exhalation return the eyes to the starting position.
Start with one cycle, 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 number 5
As you inhale, lower your eyes and slowly rotate them clockwise, stopping at the highest point (12 o'clock).Begin exhaling without pausing and continue to roll your eyes down clockwise (to 6 o'clock).One round is enough for a start, you can gradually increase their number to ten rounds (in two to three weeks).In this case, you need to start the second one immediately, without delaying after the first round.After completing the exercise, close your eyes for a few seconds.Then do this exercise by rolling your eyes counterclockwise.To complete the complex, you need to palm your hands (3-5 minutes)
In closing the section "Gymnastics for the eyes", we would like to note that in order to achieve the best results, you need to monitor your health in general.According to experts, good vision depends to a large extent on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural (not artificial or canned) food that has undergone minimal heat treatment.He keeps most of the useful materials.