The first exercises to preserve vision were created long before our era.Yogis, creating complexes for the whole body, did not forget about our eyes.They knew for sure that to achieve the best results you need not only training, but also adequate rest.
The large amount of information that 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 overexertion.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, rest for the eyes 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 relaxation for the eyes 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 ingenious is simple and complex at the same time.Therefore, try to carefully read the description of the exercise first.If it is written that the movement must be fluid, this is important.If advice is given on how to breathe, pay attention to it.Don't forget these “little things” and then exercise and rest will become more effective.
First: rest.Palming
Sit straight, relax.Cover your eyes like this: the center of the palm of your right hand should be in front of your right eye, the same with your left hand.The palms should be soft, there is no need to press them hard to the face.Fingers can cross on the forehead, they can be placed next to each other, as is most convenient for you.The main thing is that there are no “gaps” letting light through.When you are sure, lower your eyelids.The result is that your eyes are closed and, moreover, covered by 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 are relaxed.Breathing should be calm.
Now try to remember something that makes you happy: how you relaxed at the seaside, how everyone wished you a happy birthday, the starry sky... You can do this exercise while listening to music.It is very difficult to consciously relax your eyes (remember that you can't even control your heart).Therefore, there is no need to try to control your condition - this will only harm the purpose of the lesson;instead, think of something pleasant.
The exercise can also be done at work, taking short breaks.Even in 10-15 seconds your eyes will have time to rest a little.But, of course, it will be better if you at least take 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"
This exercise is intended to both relax the eye muscles and relax the neck.Tension in this area disrupts proper nutrition of the eyes (in other words, the process of blood supply slows down).
The exercise can be performed lying down or standing, but it is best to do it while sitting.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 continues the line of your nose - it all depends on what is more convenient for you, the main thing is that you and your eyes do not strain).Now write (or draw) in the air with the pen.What exactly is not important.Write different letters, names of cities and towns, a short letter to your loved one.Draw a house with smoke coming from a chimney (the same one you drew in childhood), just a circle or a square.
If you want to relax your eyes a little while sitting at your desk, you can imagine writing not with a pen, but with the tip of a needle on the head of a pin.Then your colleagues will not ask you what you are doing, because from the outside your head movements will be almost invisible.Employees will think that you are sitting with your eyes closed just to rest.Which won't be far from the truth.You can relax your eyes in the same way if you come home from work by public transport.
"Between my fingers"
You can relax your eyes by watching without focusing on one thing.To relieve eye strain, we recommend this exercise.It can be performed sitting, lying, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make smooth turns with your head to the left and right, looking through your fingers, into the distance, and not at them.Let your gaze slide without dwelling on one thing.If you do everything correctly, your hands will “float” next to you: it should feel like they are moving.
Perform three rounds alternately with your eyes open and three with your eyes closed (even the closed eyes must not "linger" on anything. Do the exercise 20-30 times, breathing freely, without straining.
If you can't get the motion effect, try this.Extend your index finger.It should "look" up.And your nose should touch it.Close your eyes and turn your head left and right so that your nose touches the finger as it passes.Without stopping turning your head, open your eyes (don't focus your attention on your finger, look away!).You will probably see the finger "move".
Morning complex
For those who have difficulty opening their eyes in the morning, this complex will be a real salvation.And if you can palm several times during the day (during your lunch break - longer, every 1-2 hours for at least 10-15 seconds) and "write" something with your nose (during your lunch break and on your way home from work), you will feel that over time your eyes will no longer get as tired as before.You can do some exercises at night.Especially if you watch TV, sit at the computer or read before going to bed.
So let's go back in the 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 several times.
- Close your eyes tightly (6 times), perform 12 light flashes.
- Do the “writing with your nose” exercise.
- Do an eyebrow exercise (see description below).
- Spin your fingers.
- Do the palming.
Palming should last approximately 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 become heavier and heavier.Exercising your eyebrows will not only help your eyes free themselves from the pressure of this heaviness, but will also help you look younger.
Raise your eyebrows as high as possible, 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 feel 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 eyesight.As the yogis themselves say, if you do this every morning and evening, starting from youth, you can maintain good vision until old age and not use glasses.
Before performing the complex, sit in a comfortable position (it's good if you can sit on your heels on a gymnastics mat, but you can also sit on a chair).Straighten your spine.Try to relax all muscles (including facial ones), except those that support the sitting position of the body.Look straight into the distance;if there is a window, look there;if not, look at the wall.Try to concentrate on your eyes, but without excessive tension.
Exercise no.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 for a few seconds.Over time, gradually (not earlier than 2-3 weeks), the delay in the upper position can be increased (after six months up to several minutes).Repeat the exercise 10 times.
Exercise no.2
Inhaling deeply, look at the tip of your nose.Hold the position for a few seconds and exhale, bring your eyes back to their original position.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise n.3
As you inhale, slowly turn your eyes to the right (“completely,” but without too much tension).Without stopping, as you exhale, return your eyes to their original position.Likewise, turn your eyes to the left.
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 n.4
As you inhale, look into the upper right corner (about 45° from vertical) and, without stopping, return your eyes to their original position.On your next inhalation, look into the lower left corner and return your eyes 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 n.5
Inhaling, lower your eyes and then slowly rotate them clockwise, stopping at the highest point (12 o'clock).Without pausing, begin to exhale and continue rolling your eyes clockwise downwards (until 6 o'clock).To begin with, one circle is enough, gradually you can increase their number up to ten circles (in two to three weeks).In this case, it is necessary to immediately start the second without lingering after the first circle.After completing the exercise, close your eyes for a few seconds.Then perform this exercise by rotating your eyes counterclockwise.To complete the complex it is necessary to perform palming (3-5 minutes)
Concluding the “Eye Gymnastics” section, we would like to underline that to achieve the best results you need to monitor your health in general.According to experts, good vision largely depends on proper nutrition, including the presence of sufficient vitamins.Remember that the healthiest food is natural (not artificial or canned) food, subject to minimal heat treatment.It is she who retains the greatest amount of useful substances.