The first exercises to preserve vision were created long before our era.Yogi, creating complexes for the whole body, did not forget about our eyes.They knew for sure that for the best result, not only training, but also a good rest needed.
The large amount of information that we “absorb” every day requires our eyes almost constant tension.And, of course, they get tired.Many vision problems arise precisely from overstrain.Even a person with a “unit” needs a vacation for the eyes.Otherwise, after hard work, symptoms as dry eyes, redness, vision of vision into the distance may appear.What can we say about those who have a better vision - in this case, the eyes are simply necessary.No wonder U. G. Bates and his student M. D. Corbet, creating his own system of improving vision, were largely based on this fact.
Exercises and relaxation for the eyes that will be given below (this is the Yogi complex, and exercises in U. G. Bates and M. D. Corbet) are quite simple and will not take much time.But ... all ingenious is simple and difficult at the same time.Therefore, first try to carefully read the description of the exercise.If it is written that the movement should be smooth - this is important.If recommendations are given about how to breathe, pay attention to them.Do not forget about these "trifles" and then exercises and rest will become the most effective.
First - rest.Palming
Sit straight, relax.Cover the eyes in this way: the middle of the palm of the right hand should be opposite the right eye, the same with the left hand.The palms should lie softly, no need to press them to the face with force.Fingers can be crossed on the forehead, they can be located nearby - as you are more convenient.The main thing is that there are no “clicks” that pass the light.When you made sure of this, lower the eyelids.As a result, it turns out that your eyes are closed and, in addition, covered with palms of the hands.
Now lower your elbows on the table.The main thing is that the neck and spine are on almost one straight line.Check that your body is not tense, and your hands, your back, and your neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you a pleasure: how you rested at sea, how everyone congratulated you on your birthday, the starry sky ... you can do this exercise to the music.It is very difficult to deliberately relax your eyes (remember that you also cannot manage your heart).Therefore, you do not need to try to control your condition-this will only hurt the goals of the lesson, instead think better about something pleasant.
Exercise can be performed at work, arranging brief breaks.Even in 10-15 seconds, your eyes will have time to rest a bit.But, of course, it will be better if you allocate at least a few minutes to relax.
After performing the exercise (especially if you performed it for quite some time), gradually open your palms, let your eyes be used a little to the light, and only then open them.
"Letter to the nose"
This exercise is aimed both at relaxing the muscles of your eyes, and to relax your neck.The tension in this area violates the proper nutrition of the eyes (in other words, the process of blood supply slows down).
Exercise can be performed both lying and standing, but best sitting.Relax.Close your eyes.Imagine that the tip of the nose is a pen that you can write (or imagine that a long pointer line continues the nose-it all depends on how more convenient you are, the main thing is that you and your eyes do not strain).Now write (or draw) in the air with your pen.What exactly does not matter.Write different letters, names of cities and countries, a small letter to a loved one.Draw a house with smoke from the pipe (such as painted in childhood), just a circle or square.
If you want to relax your eyes a little, sitting right at the workplace, you can imagine that you are writing not with a pen, but the tip of the needle on the pin of the pin.Then colleagues will not ask you what you are doing, because your head will be almost invisible from the side of the movement of your head.Employees will think that you are just sitting with your eyes covered to relax a bit.What will be near the truth.In the same way you can relax your eyes if you return home from work in public transport.
"Through the fingers"
Relaxation of the eyes can be achieved due to the fact that you are looking without concentrating on one thing.To remove voltage from the eyes, you are offered this exercise.It can be performed while sitting, while standing.
Bend your hands at the elbow so that the palms are slightly below the eye level.Remove your fingers.Make smooth turns with your head right and right, while looking through your fingers, into the distance, and not at them.Let the gaze glide without lingering on one thing.If you do everything right, your hands will “swim” past you: it should seem that they are moving.
Do three turns with open eyes and three with closed (while even closed eyes should “not hold” with your gaze. Do the exercise 20-30 times, breathe freely, do not strain.
If you cannot achieve the effect of movement, try to do it.Extend your index finger.He must "look" up.And your nose should touch him.Close your eyes and turn your head right and right so that your nose, passing by your finger, touches it.Without ceasing to turn your head, open your eyes (just do not concentrate your attention on your finger, look into the distance!).You will probably see that the finger is “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 make palming several times during the day (at lunchtime-longer, every 1-2 hours at least 10-15 seconds) and “write” something with your nose (in lunchtime and on the way from work), you will feel that over time your eyes will stop tired as before.You can do several exercises at night.Especially if before you go to bed, you watch TV, sit at the computer or read.
So, back again by morning.
- Reach thoroughly, roll several times from side to side.Do not hold your breath.On the contrary, breathe deeply and calmly.
- Several times wide open your eyes and mouth.
- Shut your eyes tightly (6 times), make 12 light blinks.
- Do the exercise "Letter to the nose."
- Make an eyebrow exercise (see the description below).
- Make finger turns.
- Make palming.
Palming should take about 5 minutes.The rest of the complex (6 previous exercises) should occupy the same amount of time.
Exercise for eyebrows
In the morning, many of us want to say how Gogol's Viu: “Raise me with my eyelids!”And over time, they become harder and harder.Exercise for eyebrows will not only help your eyes get rid of the pressure of this severity, but also help to look younger.
Raise your eyebrows as high as possible, while following the sensation that appears in the upper part of the ears.Your task is to reproduce this feeling without raising the eyebrows over time.Of course, not everyone can do such an exercise right away.It is possible that for the first time raising your eyebrows, you will not catch any special sensations.Do not rush, listen to yourself, and you will succeed.
The main complex of yoga for the eyes
This complex is recommended to maintain vision in good condition.According to yogis themselves, if you do it daily in the 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 convenient pose (well, if you can sit on the heels on a gymnastic rug, but you can sit on a chair).Straighten the spine.Try to relax all muscles (including the muscles of the face), except for those that support the sitting position of the body.Look directly in front of you into the distance, if there is a window - look there, if not, look at the wall.Try to focus on your eyes, but without excessive tension.
Exercise number 1
Inhaling deeply and slowly (preferably with the stomach), look in the interference, hold your eyes in this position for a few seconds.Slowly exhaling, return your eyes to its original position and close for a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the upper position can be increased (six months later to several minutes).Repeat the exercise 10 times.
Exercise number 2
Inhaling deeply, look at the tip of the nose.Make a delay for a few seconds and, exhaling, return your eyes to its original position.Close your eyes for a short time.Repeat the exercise 10 times.
Exercise number 3
On inspiration, slowly turn your eyes to the right ("until it stops", but without severe tension).Without lingering, exhaling, return your eyes to its original position.Turn your eyes to the left in the same way.
First, perform one cycle, then two (after two to three weeks), and, in the end, perform three cycles.After performing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Exercise number 4
On inspiration, look at the right upper corner (approximately 45 ° from the vertical) and, without linger, return your eyes to its original position.At the next inhalation, look at the lower left corner and return your eyes to the starting position at the exit.
First, perform one cycle, then two (after two to three weeks), and, in the end, perform three cycles.After performing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise number 5
Inhaling, lower your eyes down and then slowly turn them clockwise, stopping at the very top point (at 12 hours).Without linger, start exhale and continue turning the eyes clockwise (up to 6 hours).To begin with, one circle is enough, gradually you can bring their number to ten circles (after two to three weeks), while without linger, after the first circle, immediately start the second.Close after performing the exercise, eyes for a few seconds.Then do this exercise, turning his eyes counterclockwise.At the end of the complex, you need to make palming (3-5 minutes)
Concluding the “Eye gymnastics” section, we want to note that in order to achieve the best result, we need to monitor your health as a whole.According to experts, good vision largely depends on proper nutrition, including the presence of a sufficient amount of vitamins.Remember that the most useful - natural (and not artificial and non -canned) foods underlying minimal heat treatment.It is she who retains the largest amount of useful substances.