The first vision preservation exercises were created long before our era.Yogi, creating complexes for the whole body, did not forget about our eyes.They certainly knew that for the best result, not just training, but also a good rest.
A large amount of information that "absorb" every day requires our eyes almost constant tension.And, of course, they are tired.Many vision problems arise precisely from overcrowding.Even a person with a "unit" needs a eye rest.By the way, after hard work, symptoms of dry eyes may occur, redness, vision vision in the distance.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 vision improvement, were largely based on this fact.
Exercises and relaxation for the eyes that will be given below (This is a yogic complex, and exercises in U. G. Bates and M. D. Corbet) are quite simple and will not last much time.But ... all ingenious is simple and difficult at the same time.So try reading a description of the exercise carefully.If it is written that movement should be smooth - this is important.If the recommendations are given on how to breathe, pay attention to them.Don't forget about these "little things," and then exercise and rest will become the most efficient.
First - rest.Palming
Sit straight, relax.Cover your eyes this way: the middle of your hand your right hand should be opposite to the right eye, the same with your left hand.The palms should lie quietly, there is no need to press them on the face by force.Fingers can be crossed on the forehead, I can be located near - as you are more convenient.The main thing is that there are no "clicks" that cross the light.When you convinced it, lower your eyelids.As a result, it turns out that your eyes are closed and, in addition, covered with palms of your hands.
Now lower your elbows on the table.The main thing is that the neck and spine is on almost one more plane line.Make sure your body is not tense, and your hands, back and neck should be relaxed.Breathing should be calm.
Now try to remember something that gives you pleasure: How you rested at sea, how all you congratulate you on your birthday, Star sky ... You can do it for music.It is very difficult to intentionally relax your eyes (remember that you also can't manage your heart).Therefore, you don't have to try to control your condition - this will only harm the lesson goals, thinking about something pleasant instead.
Exercise can be performed at work, arranging short pauses.Even in 10-15 seconds, your eyes will have time to rest a little.But, of course, it will be better if you assign at least a few minutes to relax.
After performing the exercise (especially if you have done it for a long time), gradually open your palms, let your eyes use a little to light, and only open them.
"Letter to the nose"
This exercise is aimed at both relaxing muscles of your eyes and relax your neck.The tension in this area violates the appropriate eye nutrition (in other words, the blood supply process slows down).
Exercise can also be carried out by lying and standing, but best to sit.Relax.Close your eyes.Imagine the tip of the pen you can write (or imagine a long line of pointers continues the nose-all depends on how much more convenient you are, the main thing is that you and your eyes are not straining).Now write (or draw) in the air with a pen.What exactly doesn't matter.Write different letters, names of cities and countries, small letter to a loved one.Draw a house with smoke from the tube (like a child's childhood), just a circle or square.
If you want to relax your eyes a little, sit right in the workplace, you can imagine writing a pencil, but the tip of the needles on PIN PIN.Then the colleagues won't ask you what you do, because your head will be almost invisible to the head movement.Employees will think that you just sit with your eyes covered to relax a little.What will be close to the truth.In the same way you can relax your eyes if you return home from work in public transport.
"Through your fingers"
Eye relaxation can be achieved due to the fact that you are looking for without concentrating on one thing.To remove the voltage from your eyes, you are offered that exercise.It can be done while sitting, while standing.
Bend your hands on the elbow so that the palms are slightly below the eye level.Remove your fingers.You make smooth turns with your head right and right, while looking through your fingers, in the distance, not on them.Let the view slide without holding on to one thing.If you do all right, your hands will "swim" next to you: it should look like to move.
Do three turns with open eyes and three with closed (while even closed eyes need "not to hold" with your view. Do the exercise 20-30 times, do not breathe free, do not progress.
If you can't achieve the movement effect, try to do it.Extend your index finger.He has to "look" up.And the nose should touch him.Close your eyes and turn your head right and right so your nose goes past your finger, touching it.Without stopping to turn your head, open your eyes (simply don't concentrate your finger attention, look at the distance!).You will probably see the finger "moves".
Morning complex
For those who are difficult to open their eyes in the morning, this complex will be the right to salvation.And if you can make palm trees a few times during the day (on a longer lunch, every 1-2 hours of at least 10-15 seconds) and "write" something with your nose (in your handle, you will feel that your eyes will stop tired as soon as possible.You can do a few exercises at night.Especially if you go to bed before you go to bed, watch TV, sit on your computer or read.
So he returned to the morning again.
- Comprehire thoroughly, roll a few times on the side to the side.Don't hold your breath.On the contrary, breathe deep and calm.
- Several times wide the eyes and mouth.
- Close your eyes (6 times), make 12 light blinks.
- Do the exercise "letter to the nose."
- Make eyebrow exercise (see description below).
- Make a finger turn.
- To make a palm.
Palming should last about 5 minutes.The rest of the complex (6 previous exercises) needs to take the same time.
Eyebrow exercise
In the morning, many of us want to say how to Gogol Viu: "Raise me with your eyelids!"And over time, they become harder and harder.Eyebrow exercise will not just help you resolve your eyes for your eyes, but also help they look younger.
Raise your eyebrows as much as possible while following the sensation that appears in the upper-ear.Your task is to reproduce that feeling without lifting your eyebrows over time.Of course, not all of such an exercise immediately.It is possible to raise eyebrows for the first time, you will not catch any special sensations.Don't rush, listen to yourself and you will succeed.
The main complex of eye yoga
This complex is recommended to maintain vision in good condition.According to Sami Jogis, if you do it everyday morning and evening, starting with youth you can maintain a good vision to age and do not use glasses.
Before performing the complex, sit in a convenient loan (good if you can sit on the heels on the gymnastic mat, but you can sit in a chair).Correct the spine.Try relaxing all muscles (including facial muscles), except those who support the seating position of the body.See directly in front of you 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 1 1
Inhaling deeply and slowly (preferably with your stomach), look at the interference, hold your eyes in this position for a few seconds.Slowly exhale, return your eyes to the original position and close a few seconds.Over time, gradually (not earlier than after 2-3 weeks), the delay in the above position can be increased (six months later to a few minutes).Repeat the exercise 10 times.
Procedure number 2
Inhale deep, look at the tip of the nose.Delay a few seconds and exhale, put your eyes back to the 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 strong tension).Without holding, exhale, return your eyes to the original position.Turn your eyes left in the same way.
First perform one cycle and then two (after two to three weeks), and finally, take three cycles.After performing the exercise, close your eyes for a few seconds.Repeat the exercise 10 times.
Procedure number 4
In inspiration, see the right upper angle (approximately 45 ° from the vertical) and, without holding, return your eyes to the original position.At the next inhalation, see the lower left corner and return your eyes to the starting position at the exit.
First perform one cycle and then two (after two to three weeks), and finally, take three cycles.After performing the exercise, close your eyes for a few seconds.
Repeat the exercise 3 times.
Exercise 5 5
Inhalation, lower your eyes down and then slowly turn them in a clockwise, stopping in the upper point (at 12 o'clock).Without holding, start exhaling and resort to turn your eyes clockwise (up to 6 hours).For starters, one round is enough, you can gradually bring their number in ten circles (after two to three weeks), until without holding, after the first round, start the other immediately.Close after performing exercise, your eyes for a few seconds.Then do this exercise, turning in the counterclockwise direction.At the end of the complex you need to make palming (3-5 minutes)
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