The first exercises to protect your eyesight appeared long before our time.While creating complexes for the entire body, yogis do not forget about our eyes.They are convinced that in order to get the best results, you need not only to train, but also to rest properly.
The vast amount of information we “absorb” every day requires almost constant strain on our eyes.And, naturally, they get tired.Many vision problems are caused by overexertion.Even people who are "one" need a rest for their eyes.Otherwise, after hard work, you may experience symptoms such as dry eyes, redness, and blurred distance vision.What can we say to those who have less than ideal vision?In this case, resting the eyes is necessary.It is not without reason that W. G. Bates and his pupil M. D. Corbet relied heavily on this fact when creating systems for improving vision.
The eye exercises and relaxations to be given below (including yoga complexes and exercises according to W. G. Bates and M. D. Corbet) are very simple and will not take much time.But...all clever things are simple yet complex.So first try to read the description of the exercise carefully.If writing, it is important to have smooth movements.If you are given advice on how to breathe, pay attention to them.Don't forget these "little things" and exercise and rest will be most effective.
First – rest.Palm
Sit up straight and relax.Cover your eyes in this way: the middle of the palm of your right hand should be opposite your right eye, and the same with your left hand.The palms should be gentle without pressing hard on the face.The fingers can be crossed on the forehead or placed side by side - whichever is more convenient for you.The main thing is that there are no "slits" for light to pass through.When you determine this, lower your eyelids.The result is that your eyes are closed and covered with your palms.
Now place your elbows on the table.The main thing is that the neck and spine are almost in a straight line.Check your body for tension; your arms, back, and neck should be relaxed.Breathing should be calm.
Now try to remember something that brings you joy: how you relaxed at the beach, how everyone wished you a 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 situation - this will only defeat the purpose of the lesson; instead, think of something enjoyable.
This exercise can also be done at work to give yourself a short break.Even if it’s only for 10-15 seconds, your eyes will have time to rest.But of course, it would be better if you took at least a few minutes to relax.
After completing the exercise (especially if the exercise time is long), gradually open your palms and let your closed eyes adapt to a little light before opening them again.
"Write with your nose"
The purpose of this exercise is to relax the eye muscles and relax the neck.Tightness in this area disrupts the normal nutrition of the eye (in other words, the blood supply process slows down).
This exercise can be performed lying down or standing, but is best performed seated.Relax.Close your eyes.Imagine the tip of your nose is a pen that you can use to write with (or imagine a long-tipped pen continuing the line of your nose - it all depends on what's more convenient for you, mainly so that it doesn't strain you and your eyes).Now write (or draw) in the air with your pen.It doesn't matter what it is.Write different letters, the names of cities and countries, a short message to your loved one.Draw a house with smoke coming from a chimney (the same one you drew as a child), just a circle or a square.
If you want to relax your eyes while sitting upright at your desk, imagine that instead of writing with a pen, you're writing with the tip of a needle.Then your colleagues won't ask you what you're doing because your head movements will be virtually invisible from the outside.Employees will think you are just sitting back and relaxing with your eyes closed.This is not far from the truth.If you're taking public transportation home from get off work, you can relax your eyes in the same way.
"through my fingers"
It relaxes the eyes by watching without focusing on one thing.To relieve eye tension, this exercise is recommended.It can be performed while sitting, lying down or standing.
Bend your elbows so that your palms are slightly below eye level.Spread your fingers.Turn your head smoothly from side to side while looking through your fingers into the distance instead of looking at them.Let your eyes slide and don't stop at one thing.If you do everything correctly, your hands will "float" over you: it should appear to you that they are moving.
Take turns doing three rounds with your eyes open and three rounds with your eyes closed (you should not "dwell" on anything even with your eyes closed). Practice 20-30 times while breathing freely and without straining.
If you can't get the movement effect, try this.Extend your index finger.He should "look up."Your nose should touch it.Close your eyes and turn your head from side to side so that your nose touches your fingers as they pass by.Don't stop turning your head, open your eyes (just don't focus on your fingers, look into the distance!).You may see your fingers "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 your hands several times during the day (during lunch breaks - longer, once every 1-2 hours, at least 10-15 seconds) and "write" something with your nose (during lunch breaks and on the way home from get off work), you will feel that over time your eyes will no longer be as tired as before.You can do some exercise in the evening.Especially before going to bed while watching TV, sitting in front of the computer, or reading.
So let's get back to the morning.
- To fully stretch, roll from side to side a few times.Don't hold your breath while doing this.Instead, breathe deeply and calmly.
- Open your eyes and mouth multiple times.
- Close your eyes tightly (6 times) and blink 12 times.
- Do the "write with your nose" exercise.
- Do brow exercises (see description below).
- Turn your finger.
- Make palms.
The palm massage takes about 5 minutes.The rest of the complex (the previous 6 exercises) should take the same amount of time.
Eyebrow exercises
In the morning, many of us want to say, like Gogol's Vey: "Lift my eyelids!" As time goes by, they get heavier and heavier.Brow exercises not only help free your eyes from this heavy stress, they also make you look younger.
Lift your eyebrows as high as possible while observing the sensation that occurs at the top of your ears.Your task is to recreate this feeling over time without drawing attention to yourself.Of course, not everyone can perform this exercise right away.Chances are that when you first raise your eyebrows, you won't detect any particular sensation.Take your time, listen to yourself, and you will succeed.
Basic yoga complex for eyes
Yoga recommends this complex to maintain good vision.As the yogis themselves say, if you do this every morning and night from a young age, you can maintain good eyesight until old age and avoid wearing glasses.
Before performing complex movements, sit in a comfortable position (heels are best if you can sit on a gymnastics mat, but a chair can also work).Straighten your spine.Try to relax all muscles (including facial muscles) except those that support your body in a sitting position.Look straight ahead and into the distance; if there is a window, look there; if not, look at the wall.Try to focus on your eyes, but don't strain too much.
Exercise 1
Take a slow, deep breath (preferably from your stomach), look between your eyebrows, and hold your eyes in this position for a few seconds.Exhale slowly, return your eyes to their original position and close them for a few seconds.Over time, gradually (no earlier than after 2-3 weeks), the delay time of epistasis can increase (after six months to a few minutes).Repeat the exercise 10 times.
Exercise 2
Take a deep breath and look at the tip of your nose.Hold for a few seconds, then exhale and return your eyes to their original position.Close your eyes briefly.Repeat the exercise 10 times.
Exercise 3
As you inhale, slowly turn your eyes to the right ("all the way," but not too nervously).Without pausing as you exhale, return your eyes to their original position.Turn your eyes to the left in the same manner.
Start with one cycle, then two cycles (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 to the upper right corner (approximately 45° from vertical), then return your eyes to their original position without pausing.On your next inhale, look to the lower left corner and return your eyes to the starting position on your exit.
Start with one cycle, then two cycles (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
Inhale, slowly turn your eyes downward and clockwise, stopping at the highest point (12 o'clock direction).Begin to exhale without pausing and continue to roll your eyes downward in a clockwise direction (until 6 o'clock).At the beginning, one circle will be enough, gradually you can increase their number to ten circles (in two to three weeks).In this case, you need to start the second lap immediately after the first lap without delay.After completing the exercise, close your eyes for a few seconds.Then do this exercise by moving your eyes counterclockwise.To complete this complex movement you will need to perform palm manipulation (3-5 minutes)
We would like to conclude the "Gymnastics for the Eyes" section by pointing out that in order to achieve the best results, you need to monitor your health in general.Experts say good vision depends largely on proper nutrition, including adequate vitamins.Remember, the healthiest foods are whole foods (not artificial or canned foods) that have been minimally heat processed.She is the one who retains the most useful substances.