The first exercises to preserve vision were created long before our era.Yogis, who create complexes for the entire body, do not forget about our eyes.They know for sure that to get the best results, you need not only to train, but also to rest properly.
The large amount of information we “absorb” every day requires almost constant strain on our eyes.And of course, they feel tired.Many vision problems arise from overexertion.Even people with “one” need to rest their eyes.Otherwise, after strenuous work, symptoms such as dry eyes, red eyes and blurred vision may appear.What can we say about people with poor eyesight - 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, in creating their system for improving eyesight, relied heavily on this fact.
The exercises and relaxations for the eyes that will be given below (including yoga complexes 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.So, first try to read the description of the exercise carefully.If it is written that the movement must be smooth then this is very important.If recommendations are given about breathing, pay attention to them.Don't forget these "little things" and then practice and rest will be most effective.
First - rest.palm
Sit up straight, relax.Cover your eyes like this: the middle of the right palm faces the right eye, the same with the left hand.The palm should lie gently, without pressing hard on the face.Fingers can be crossed on the forehead, they can be placed next to each other - so that it is more convenient for you.The main thing is that there are no "slits" for light to pass through.When you are sure of this, lower your eyelids.As a result, your eyes are closed and are furthermore 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 to see if your body is tense, your arms, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that brought you joy: how you relaxed by the sea, 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 condition - this will only harm the purpose of the lesson;Instead, think about something pleasant.
This exercise can also be done at work, allowing you to take short breaks.Even for 10-15 seconds, your eyes will have time to rest a bit.But of course it's better if you take at least a few minutes to relax.
After completing the exercise (especially if you have been practicing for quite 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 the nose"
This exercise is intended to both relax the eye muscles and relax the neck.Tension in this area disrupts the proper nutrition of the eye (in other words, the blood supply slows down).
The exercise can be done lying or standing, but is best done 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 pen 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 get tired).Now write (or draw) in the air with your pen.It doesn't matter what exactly.Write different letters, city and country names, a short letter to your loved one.Draw a house with smoke from the chimney (like you drew in childhood), just a circle or square.
If you want to relax your eyes a little while sitting straight at your desk, you can imagine that you are writing not with a pen but with the tip of a pin on the tip of a pin.Then your colleagues will not ask what you are doing, because from the outside, your head movements will be almost invisible.The staff will think you are just sitting with your eyes closed to rest.That wouldn't be far from the truth.You can relax your eyes in the same way if you commute home from work by public transport.
"Through my fingers"
You can relax your eyes by looking without focusing on an object.To reduce eye strain, this exercise is suggested for you.It can be performed sitting, lying, standing.
Bend your elbows so that your palms are slightly below eye level.Open your fingers.Make gentle turns with your head to the left and right, and look past your fingers, into space, not at them.Let your eyes wander without stopping at any one object.If you do everything correctly, your hands will "hover" over you: it will seem to you that they are moving.
Do it alternately three times with eyes open and three times with eyes closed (even when closing your eyes, don't "linger" on anything. Perform the exercise 20–30 times, while breathing comfortably, without tension.
If you can't get the motion effect, try this.Extend your index finger.He should "look" up.And your nose should touch it.Close your eyes and turn your head left and right so your nose touches your finger as it passes by.Constantly turn your head, open your eyes (don't focus your attention on your fingers, look into space!).You will probably see your 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 clap your hands several times a day (during lunch breaks - longer, every 1-2 hours for at least 10-15 seconds) and “write” something with your nose (during lunch breaks and on the way to work), you will feel that over time your eyes will no longer be as tired as before.You can do some exercises at night.Especially if before going to bed you watch TV, sit in front of the computer or read a book.
So let's go back to the morning.
- Stretch well, roll several times from side to side.Don't hold your breath while doing this.On the contrary, breathe deeply and calmly.
- Open your eyes and mouth wide several times.
- Close your eyes tightly (6 times), blink 12 times.
- Do the “writing with your nose” exercise.
- Do eyebrow exercises (see description below).
- Take turns with your fingers.
- Make palms.
Palming will take about 5 minutes.The rest of the complex (6 previous exercises) will have the same duration.
Eyebrow exercises
In the morning, many of us want to say, like Gogol's Viy: “Lift my eyelids!”And over time they get worse and worse.Exercising your eyebrows not only relieves your eyes from this heavy pressure but also helps you look younger.
Raise your eyebrows as high as possible, and observe the feeling that appears at the top of your ear.Your task is to recreate this feeling over time without raising any eyebrows.Of course, not everyone can do this exercise right away.Maybe when you raise your eyebrows for the first time, you won't detect any special feeling.Take your time, listen to yourself and you will succeed.
Basic yoga combination for eyes
Yoga recommends this complex to maintain good eyesight.As the yogis themselves say, if you do it every morning and evening, starting from a young age, you can maintain good eyesight until old age and not need glasses.
Before performing complex movements, sit in a comfortable position (it's good if you can sit on tiptoes on the 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;If there is a window, look in there;If not, look at the wall.Try to focus your eyes but without undue strain.
Exercise number 1
Inhale deeply and slowly (preferably from the belly), look between the eyebrows and keep your eyes in this position for a few seconds.Exhale slowly, return your eyes to the starting position and close them for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position may increase (after six months to a few minutes).Repeat the exercise 10 times.
Exercise number 2
Take a deep breath, look at the tip of your nose.Hold for a few seconds and exhale, returning your eyes to the starting position.Close your eyes briefly.Repeat the exercise 10 times.
Exercise number 3
As you inhale, slowly turn your eyes to the right (“all the way,” but not too tensely).Without stopping, as you exhale, return your eyes to the starting position.Turn your eyes to the left in the same way.
Start doing 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 number 4
As you inhale, look towards the upper right corner (about 45° from vertical) and without stopping, return your eyes to the starting position.On your next inhale, look down to the lower left corner and return your eyes to the starting position as you exit.
Start doing 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 number 5
Inhale, lower your eyes and slowly rotate clockwise, stopping at the highest point (at 12 o'clock).Without stopping, start exhaling and continue rolling your eyes clockwise downward (up to 6 o'clock).To start, one circle is enough, gradually you can increase their number to ten circles (in two to three weeks).In this case, you need to immediately start the second round 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 complex work, you need to perform polishing movements (3-5 minutes)
Concluding the section “Eye fitness”, 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 proper nutrition, including an adequate supply of vitamins.Remember that the healthiest foods are natural (not artificial or canned), with minimal heat treatment.It is she who retains the greatest amount of useful substances.