Asanas for vision. Yoga for the eyes: the best exercises

The eyes need rest, relaxation and exercise. Even people with good eyesight need to monitor eye health, especially those who suffer from farsightedness and astigmatism need it.

By devoting 15 minutes a day to a set of exercises for the eyes, you can restore excellent vision and maintain it until old age.

Yoga for the eyes: 9 exercises to help restore vision

Yoga involves a comprehensive healing of the soul and body of a person, and the eyes were no exception, because with the help of vision, a person basically learns the world around him. A set of yoga exercises helps to restore visual acuity.

1. "Trataka"

The basis of the exercise is fixing the gaze on any object. Usually they use a candle or a circle of green, blue, black colors drawn on a piece of paper with a diameter of about 2 cm. Relax your eyes and look at the object without noticing anything around. It is advisable not to blink until tears come out.

2. "Sunset"

Inhaling deeply, roll your eyes and fix your gaze between the eyebrows for a few seconds. As you exhale, return your gaze to its original position and then close your eyes.

3. "Stop-look"

On a deep breath, fix your eyes on the tip of your nose. Return to the starting position as you exhale, close your eyes, and then repeat the exercise again.

4. "Horizontal"

inhaling deeply and slowly, look all the way to the right, without fixing your gaze, move it to the left as you exhale. Repeat several times. Close your eyes and relax.

5. "Diagonal"

Inhale deeply, look first to the upper right corner, then as you exhale to the lower left corner. Return to starting position, close your eyes. Look to the upper left corner as you inhale and to the lower right as you exhale. Close your eyes.

6. "12 o'clock"

As you inhale, look down, then move your gaze clockwise. At 12 o'clock, start exhaling and keep moving until 6 o'clock. Then repeat the exercise counterclockwise.

7. "Palming"

This is a relaxation exercise. Sit right in front of the table. Close your eyes with your palms so that light does not penetrate inside, but without force. Close your eyelids, put your elbows on the table and think of something pleasant. This exercise will allow your eyes to relax, even if you do it for a few seconds. It is useful to take such breaks at work when your eyes are tired from the computer.

8. "Through your fingers"

In order to relieve tension from the eyes, you need to completely relax and not try to concentrate on the object. Place your palms straight in front of you so that the open fingers are at eye level. Slowly turn your head from side to side, while looking into the distance through your fingers.

9. "Nose writing"

This exercise will help relax not only the eyes, but also the neck. Close your eyes and imagine that the tip of your nose is a pencil. Write whatever you want with this pencil - letters, a letter, your name. You can try to draw (animals, houses, trees)

The eyes are the most important organ through which a person receives 90% of the information coming from the outside world. However, the modern pace of life is so fast that they are subjected to the strongest load. Treatment and restoration of the eyes with the help of ancient Indian yoga is considered one of the most effective areas.

How yoga for the eyes differs from other gymnastics

Yoga for eye treatment is fundamentally different from others therapeutic gymnastics. The main difference is the consideration of the problem from a different angle.

The basis of the teaching is the theory that the eyes are an organ that can recover and heal on its own. Their significant function is not only orientation in the surrounding world and providing a person with important information. This is a subtle matter that reflects the individuality, the inner world, the expression of the beauty and spiritual wealth of the individual. It is no coincidence that the eyes are called the mirror of the soul.

According to practice, everything that is good for the body is good for the eyes, which means that they need yogic exercises that should be done systematically.

Asana is suitable for starting or ending classes. Performed at least 2 times a day:

1. Take one of the relaxation postures - Padmasana. This is the basis for all sets of exercises, the second name is the Lotus position.
2. Close your eyes and try to completely relax.
3. Warm up your palms by rubbing them together.
4. Attach them to the eyelids, slightly pressing on the eyeballs.
5. Feel how the eyes take in the warmth emanating from the palms.
6. Chant the mantras until the hands are completely cold.
7. Do 3-5 repetitions.

From side to side

Yoga for the eyes offers excellent exercises that promote the development of the muscles of the eyeballs. Here is one of them. You need to do it as accurately as possible, only then it will be effective:

1. Sit on the floor, stretch your legs and straighten your back and shoulders. You can lean against the wall.
2. Raise your arms in front of you so that they are perpendicular to the spinal column.
3. Clench your hands into fists, put your thumbs forward so that you can see them with peripheral vision
4. Concentrate on the space between the hands.
5. Look at the finger of your left hand, then, keeping your head still, look away at the brow area.
6. Repeat the exercise, but on the right side.
7. Do 10 repetitions.

During the exercise for the eyes, the hands may get tired, so you can put some kind of support in front of you, the main thing is not to bend your back.

Circular rotation of the eyes

This great exercise, which yoga for the eyes provides for myopia. Experts assure that it is effective even in advanced cases:

1. Take a comfortable position, the back should be straight.
2. Extend your arms in front of you and keep your eyes on the fingers of your left hand.
3. Put your hand back, smoothly describe a circle with it clockwise and against it. Make 10 such rotations.
4. Perform the same procedure with the right hand.
5. Do Savasana for relaxation.

Asanas for the eyes with myopia stimulate blood circulation and normalize the nerve endings.

Nasikagra Drishti

1. Focus on the tip of the nose (about 5 seconds).
2. Move your gaze to some object, for example, a tree, a house, a parked car.
3. Do 10-15 repetitions.

After the asana, you do not need to immediately pick up a book or turn on the computer, it is better to devote time (at least 30 minutes) to meditation. A good option- a trataka for the eyes.

Nose like a pen

This practice serves as an excellent preventive measure against glaucoma, as well as cervical radiculopathy.

1. Sit at the table.
2. Slightly arch your back.
3. Cover your eyes.
4. Using the tip of the nose as an imaginary pen, try to draw some words or just lines. The movements should be smooth, but so that the neck is warmed up. It is necessary to imagine what exactly you "write".
5. Do the exercise for 10 minutes

Full circle

1. Sit comfortably.
2. Look ahead, but do not focus on any object.
3. Make rotations of the eyes, first clockwise, then against it (a total of 10 times).
4. After each circle, stop looking in front of you.

It is desirable if each yoga asana is combined with other therapies, such as:

1. Solarization (saturation of the eyes with solar energy). This is the simplest and yet very effective method taking care of your eyes, which consists in the following: close your eyes and expose them to the sun for 5-7 minutes.
2. Cleansing with water. This technique stimulates blood circulation, refreshes and cleanses the mucous membrane of the eye, and normalizes vision. It is necessary to lower your face into a container of cool water, sharply open your eyelids, while holding your breath. After that, take out the face, inhale and blink several times.
3. Application of palms. This technique helps to restore strength after just hard work or sports load, you can use it at any time you want. You need to relax as much as possible, take a comfortable position and slightly cover your eyes with your palms so that the darkness is absolute, without flashes of light.

Experts note: regularly performed exercises for the eyes, which yoga offers, improves vision in a couple of weeks.

Completed by: Ziyazova Elena

INTRODUCTION

“Success is achieved only through
continuous practice over a long period of time
carried out with a positive attitude and zeal”
Patanjali, Yoga Sutras, 1.14

The human eye is a unique and complex paired sensory organ, thanks to which we receive up to 90% of information about the world around us. Finely arranged inside, beautiful on the outside, the eye of each person has individual, unique characteristics. Blood vessels and nerves, pigment cells and structural elements - they all provide the main function of the eye - vision.

The surprisingly complex anatomy of the eyeball makes it very sensitive to various injuries, metabolic disorders, eye and general diseases of the body.

However, visual impairment is not a hard rock. Everyone has the opportunity to improve and improve their vision at any age. According to yogis, there is only one way to deal with time - this is the daily, hourly improvement of the body and mind under the guidance of the spirit.

PART 1. THEORETICAL

1. Structure and optical system of the eye

A person sees not with his eyes, but through his eyes, from where information is transmitted through the optic nerve to certain areas of the occipital lobes of the cerebral cortex, where the picture of the outside world that we see is formed.

The presence of two eyes allows us to make our vision stereoscopic (to form a three-dimensional image).

The eye has the shape of a sphere or ball, so the allegory of an apple began to be applied to it. The eyeball is a very delicate structure, therefore it is located in the bony recess of the skull - the eye socket, where it is partially hidden from possible damage.

The wall of the eyeball consists of three membranes:

outer shell. Most of it is a protein dense opaque tissue. This is the sclera or white of the eye. The sclera protects the eyeball from mechanical and chemical damage. 6 oculomotor muscles are attached to the sclera.

Middle shell of the eyeball- vascular, provides blood supply and nutrition to the intraocular structures.

On the inner surface of this shell is a thin layer of a coloring matter - a black pigment that absorbs light rays. In front of the eye, opposite the cornea, the choroid passes into the iris. The color of the iris determines the color of the human eye.

The cornea transmits light rays that enter the eyeball through the pupil. Directly behind the pupil is the lens, which has the shape of a biconvex lens and is surrounded by an annular muscle. Passing through the lens, and then through the transparent, like the purest crystal, vitreous body, which fills the entire inner part eyeball, light rays hit the retina.

Retina. The innermost, thinnest and most important membrane for vision is the retina. It is a highly differentiated multilayer nervous tissue, which lines the choroid in its posterior 2/3 part. The fibers of the optic nerve originate from the retina. It carries all the information received by the eye in the form of nerve impulses through a complex visual pathway to our brain, where it is analyzed and perceived as an objective reality. It is on the retina that the image ultimately gets or does not get, and from this, we see objects clearly or not very much.

Free movements of the eyeball are provided by six muscles: four rectus muscles (internal, external, upper and lower), and two oblique (upper and lower). Precise and well-coordinated work of the eye muscles allows us to see the world around us with two eyes, i.e. binocularly.

2. Visual impairment*

Nearsightedness (myopia) is a disease in which a person has difficulty distinguishing objects located at a distance. With myopia, the image does not fall on a specific area of ​​\u200b\u200bthe retina, but is located in the plane in front of it. Therefore, it is perceived by us as fuzzy.

Farsightedness (hypermetropia) is a type of refraction ** of the eye, in which the image of an object is focused not on a certain area of ​​​​the retina, but in a plane behind it. This state of the visual system leads to the fuzziness of the image that the retina perceives.

Astigmatism in Latin is the absence of a (focal) point. Normally, the cornea and lens of a healthy eye have a spherical surface. With astigmatism, their sphericity is broken. As a result, instead of a normal image, a person sees a distorted one, in which some lines are clear, others are blurry.

*Further in study we will talk about such acquired visual impairments as myopia, astigmatism and hyperopia. This study does not cover conditions such as blindness, cataracts, glaucoma, retinal detachment.

** The process of refraction of light rays in the optical system of the eye is called refraction.

3. Causes of visual impairment
Refractive errors are either congenital or acquired during life.

The causes of acquired visual impairment can be:
Overwork (physical and mental)

Diseases and injuries:
violation of the musculoskeletal system: pathology of the cervical spine, including displacement of the cervical vertebrae, neck injuries, osteochondrosis, etc.;
allergic, infectious and venereal diseases: measles, scarlet fever, diphtheria and tuberculosis, infectious hepatitis, etc.;
endocrine diseases, for example, diabetes mellitus;
birth trauma;
brain injury;
injuries, surgical interventions on the eyes;
diseases of the nasopharynx and oral cavity: tonsillitis, sinusitis, adenoids;
general decrease in immunity.
Bad habits(smoking, drinking alcohol, malnutrition, etc.) and slagging of the body.

Unfavorable conditions for visual work
excessive eye strain, eye strain;
many hours of sitting at the computer, TV;
insufficient lighting, etc.
Age-related decline in health

4. Traditional / non-traditional approach to the issue of vision correction

Traditional medicine adheres to Helmholtz's theory of the structure and functioning of the eye. In his opinion, the shape of the eye is stable, and only the expansion or flattening of the lens affects the ability of accommodation, that is, the adjustment of vision to look at distant and near objects.

According to orthodox Western science, visual impairments are associated with the loss of the lens of its elasticity and the simultaneous weakening of the annular muscle.

Hence, if the eyeball has a slightly elongated (flattened) shape, then this is considered an anatomical defect.

In such cases, traditional medicine offers only three ways to correct vision: glasses, contact lenses and laser correction.
The great American ophthalmologist W. Bates at the turn of the 19th and 20th centuries made the discovery that the image in human eye built by changing the length of the eye itself.

Bates's theory is that our eyes are highly variable individuals, and the shape of the eyeball is inconsistent.

In his opinion, the same rectus and oblique muscles of the eye, which turn the eyes from side to side and in a circle, participate in accommodation. They compress or stretch the eyeball so that the rays coming from the observed objects, whether far or near, can hit the retina exactly. And the lens provides finer adjustment.

The problem of blurred vision is the problem of unhealthy overexertion of the muscles of the eyes, due to which the eyes fail to take the form that is so necessary for clear vision.

Yogis do not share the categoricalness of any of the opposing sides, since such categoricalness would exclude the correctness of the opposite point of view. According to Yoga Ramacharak, each of these two theories is valid, and they should not be opposed, but considered in unity.

5. Psychosomatic causes of visual impairment

According to the vision of psychosomatics, disorders in some organ or system are associated with certain unhealthy psychological states person. The perfect system of the body "breaks" into physical level if a person has a “failure” in his head. In the case of visual problems, this failure may be associated with psychological pain, resentment or fear. Visual impairment, roughly speaking, is an unwillingness to see certain things around or in oneself.

So, a short-sighted person can clearly see only what is next to him, protecting himself from injustice and cruelty around him. Louise Hay interprets the occurrence of farsightedness as a feeling of constant danger, alertness, hostility of the world towards a person.

According to my observations, visual impairment also develops in people with inflexible thinking, unable to assess the situation from all sides, prone to criticism and generalization of reality. Those realities that do not fit into their logical structure are ignored. Holding on to protective barriers and over-control leads to mind-body-eye overstrain. The proposed methods are either rejected or become ineffective due to the inability to relax.

People with myopia, as a rule, find it difficult (or scary) to make long-term plans (that is, they do not see the picture of their life) and stick to them, it is difficult to predict the consequences of their actions. In this case, it is necessary to develop the skill of building your plans, and in addition to expand the scope of your interests.

When we look at a situation from all sides, near, far, and from someone else's point of view, we consider the integrity of our problems, situations, decisions. And this allows you to make the right decisions.

In addition to our eyes, we have another kind of "eyes" - our mind. The mind is capable of modeling visual sensations without any connection to the fact that in this moment time see our own eyes. A person who reads a lot, dreams of an unrealizable, fantasy future, or often draws pictures of the past, all the time creates visual pictures in his head that are not in reality (not here and now). True visual function is depressed all the time.

People living "here and now" have very little chance of spoiling their eyesight.

But we will not generalize, everyone has their own individual mental structure and psychosomatic causes of visual impairment can be very different. But as a result, leading to excessive stress and inability to relax.

In my opinion, Liz Burbo gives the most clear and specific psychological mechanisms for the occurrence of vision problems. Her methods can be recommended to get rid of these problems (see Liz Burbo “Your body says“ Love yourself! ”).

PART 2. PRACTICAL

The task of the practical part of this work is to confirm or refute the therapeutic effect of yoga practice on the state of vision, confirmed by subjective and objective results.

Feelings of the group members that the colors have become brighter, more saturated, objects near / far are more clearly visible can be attributed to the subjective; reduction of conditions such as dizziness, headaches, pain, inflammation, eye fatigue, etc.

To the objective - ophthalmologically recorded results of improving vision before and after classes. The cumulative result of the implementation of the proposed practices on the condition of the spine and the body as a whole will also be evaluated.

The first part is methodological, devoted to practical exercises and recommendations offered to a group of people who took part in the study. The second part - research, is devoted directly to the study and its results.

The practical part is not a scientific work and may have a number of methodological inaccuracies. In addition, the methodological part is significantly reduced and is an overview of the available methods, rather than a guide to action. However, the group was given full instructions reinforced by practical exercises.

METHODOLOGICAL PART

1. Relaxation

Recall that between relaxation and good vision, according to Bates, there is a direct relationship. According to yogis, this dependence is mutual.

The first formula for eye health is mind-body-eye relaxation! Here are a few methods:

Cooling (palming)

The technique consists in covering the closed eyes with the hands so that the light does not seep through the fingers. The fingers are crossed and lie quietly on the forehead, the hands should not touch the closed eyelids and put any pressure on the eyes. The elbows are on a comfortable surface, the back is straight.

Hands must be warmed up first. In this position, you need to relax as much as possible and imagine a black screen. The blackness of the screen corresponds to the degree of relaxation of the eyes.

blinking

Blinking also gives momentary periods of rest to the nerves of the retina which are in constant work, and thereby stimulates them, as rest strengthens the nerves. Blinking also relaxes tense muscles, helping the eyes to focus better.

Technique: quickly squeeze and unclench the eyelids without straining them. Blink for 30-60 seconds. Close your eyes and relax them. Take a rest.

Turns, swings, swings. Bear wiggles

Another method of relieving mental and physical stress. With such swings, people, without knowing it, turn on the mechanism of self-regulation and self-balancing.

Technique: Place your feet apart (so that it is comfortable) and begin to sway like a bear, from side to side. Swing your whole body, head and arms in one direction or the other with rhythmic movements. To an imaginary waltz melody, swing from side to side, first one leg, then the other. Vary your movements. The chest, shoulders, face, legs and neck should be soft and relaxed.

Savasana. Dead body pose

In yoga, Shavasana is traditionally performed after performing asanas. During Savasana, energy is redistributed, training excitation is eliminated, and the nervous system is cleansed.

The purpose of Savasana is to rest and deep relaxation. Relaxation of the body is achieved through attention and breathing. Attention is evenly distributed throughout the body, simultaneously creating and perceiving from the inside a state of complete relaxation. Breathing is deep, abdominal.

Simultaneously with the expansion of the area of ​​relaxation, the body gradually disappears from perception and the consciousness itself “melts”. This is not at all about the fact that consciousness leaves completely and sleep sets in, just this should not happen! It simply ceases to be awake in the ordinary sense of the word.

Shavasana is essentially a shortened version of Yoga Nidra (see below), where you, through detailed instructions plunge into the altered consciousness to the verge between sleep and wakefulness, then returning back.

Yoga Nidra. Yogic sleep. Usually done in Savasana, it is meant for deep relaxation, which is achieved by "scanning" all parts of the body in a certain order. Yoga Nidra is a state of sleepless sleep, when you are on the border between sleep and wakefulness. IN given state the body and mind are completely relaxed, and the consciousness remains active. Yoga Nidra is performed under the guidance of an experienced practitioner.

The setting for relaxation is present when performing any asana, therefore the final Savasana or Yoga Nidra only reinforces this state.

2. Dynamic and static eye exercises

This group includes the most important exercises- those that strengthen all six groups eye muscles and the annular lens muscle, thus maintaining the elasticity of the eyeball and lens, increasing the ability to focus. Remember the first principle of eye health - no stress!

Focusing on the point between the eyebrows (at the tip of the nose)

Yogis say that if you perform this exercise for 40 days in a row, then after that you can give up glasses.

eye movement

Exercises consist in turning the eyes to the left, right, up and down as far as possible, in squinting the eyes, in circular movements. Depending on the fantasy of the practitioner, the movements can be very diverse. Eyes during exercise can be either open or closed.

Changing the focal length

It consists in shifting the gaze from close objects (the tip of a pen, nose) to distant ones. Focusing on distant objects can be increased by 5m, 10m, 20m...100m, 150m, 200m, 300m...1km, 1.5km, 2km and vice versa.

3. Focusing on light sources

Margaret D. Corbett said very well about the benefits of solarization: “Once your eyes begin to perceive sunlight with ease, you will be overcome by a pleasant feeling of physical comfort that the sun gives you. You will not leave the feeling of soothing lightness and mental relaxation. Even half of the sensations that you achieve in the sunlight, you will not get in your dark rooms.

But not only the magnificent relaxing effect of the sun's rays makes solarization a valuable exercise. Under the influence of sunlight, inflammatory conditions of the eyes disappear, various uncomfortable sensations in them disappear, etc.

Trataka is a type of shatkarma (cleansing practice) for the eyes and a powerful form of meditation known since ancient times. Basically, it consists of focusing the gaze and attention on a certain point, mandala or candle flame. Trataka relieves tension and fatigue from the eyes and helps to clear them, and also develops the ability to concentrate, calms the mind and helps to relax. Therefore, it is better to perform it before going to bed.

4. Hatha yoga for vision

Preparing the physical eyes for flawless vision involves moving to yoga exercises(asanam).

For good vision, the ratio of the distance to the object with the degree of muscle relaxation is important, as well as correct position body. Both requirements coincide with the conditions for performing asanas, which, according to the ancient definition, should be performed as “easy and comfortable postures”, no matter how difficult they may be. In general, yoga classes help to put the whole system in order, which is incomparably more effective than trying to restore vision, not paying attention to the general condition of the body.

Sun Worship Complex

To restore vision this complex has a double meaning: physical and symbolic. Since it is built on the principle of alternating inclinations and deflections, the effect on the entire spine is aggravated here, including cervical region, as well as soft preparation for the development of inverted asanas. When the complex is combined with mantras facing the Sun - the source of light that gives the opportunity to see this world - energy recharging occurs directly from the heavenly body, especially if it is performed at sunrise.

When performing the complex, attention is drawn to the image of the Sun, and the gaze (if possible) to the rising Sun.

Inverted postures as a panacea

In yoga, there are many asanas that conditionally belong to several groups according to their effects on the body: stretching, twisting, balance, etc. But a completely special type is the so-called inverted postures, in which the legs are higher than the head.

Mastering these asanas is important for restoring good vision, because the blood rushes to the head with an unusually powerful flow, enriching the eyes with oxygen and nutrients. However, you should be careful, inverted postures are not a panacea for all eye diseases and have contraindications. So, with increased eye pressure, they are strictly contraindicated, as well as with any physical damage to the eyes and with severely impaired vision. In addition, they all create excessive pressure on the neck, and you can improve blood circulation with the help of other types of asanas, such as power or twists.

Sirshasana

Pavan-muktasana

halasana

Sarvangasana

Viparita-karani mudra

5. Breathing exercises(pranayama)

The research group was asked to perform rhythmic breathing exercises - Bhastrika and Kapalabhati, as well as calm breathing exercises (full breathing, Nadi shodhana pranayama).

The following is general review specified practices. There are contraindications. In particular, rhythmic activating breaths should not be done in women during menstruation and pregnancy, as well as in people with high blood pressure and diseases of the cardiovascular system.

Also, all breathing practices are performed in comfortable posture with a straight back.

Kapalabhati - fire breath

The name of this technique is made up of two words in Sanskrit: Kapala (skull) and Bhaki (to clean or make sparkling). Literally translated, Kapalabhati means "cleaning the skull." According to ancient texts, this breath has such a powerful effect on a person that it can even change his karma.

The therapeutic value of Kapalbhati is that this breath tones the body, removes toxins, and also cleanses the energy channels, has a good effect on the nervous system.

The technique is based on a powerful active full exhalation with the retraction of the abdomen inward to the spine and a passive short breath. At the same time, the stomach is active, the diaphragm, the chest and shoulders are practically not mobile.

Bhastrika - bellows breath

Literally translated from Sanskrit, Bhastrika means bellows. This is a special yogic breathing technique, the practice of which kindles the inner flame, thereby filling the physical shell and mind with vital energy.

In addition, this is an excellent tool for the prevention of acute respiratory infections, chronic asthma and bronchitis, colds. Performing Bhastrika has a positive effect on the cardiovascular system, improves metabolism in the body and the functioning of the nervous system.

The technique consists in a quick powerful inhalation and, unlike Kapalbhati, exhalation of the same duration. The speed of inhalations and exhalations, their strength and depth should be the same. This technique assumes that the stomach, diaphragm and lungs can be active during the exercise.

Full breath

Full yogic breathing is one of the most well-known breathing techniques (pranayama). This is breathing that involves absolutely all the muscles. respiratory system and total lung volume. In the process of this pranayama, a lot of oxygen enters the body, as a result of which it is saturated with a huge amount of oxygen. vital energy. Practicing full breathing makes you calmer and more peaceful.

Full yogic breathing is divided into three steps:
lower breathing (abdominal);
average breathing (thoracic);
upper breathing, the so-called clavicular.

In the course of the practice itself, these three stages form a single respiratory cycle.

Before taking a full breath, you must first try to exhale all the air that is present in the lungs. When this is done, inhale slowly, starting with the lower breath, which involves the movement of the abdomen forward. Next, we use the chest, with the help of the intercostal muscles, we expand the chest, thereby filling the middle pulmonary regions with air. Further, chest breathing should be gradually translated into clavicular breathing. Here, the muscles of the neck and subclavian muscles are connected to the work, and the upper ribs are slightly raised. A full breath is taken.

With a full exhalation, the lower sections of the lungs are emptied first of all, then the thoracic section and the upper clavicular. Breathing is deep and comfortable.

Nadi shodhana pranayama - alternating breathing

In Nadi shodhana pranayama, inhalations and exhalations are performed alternately with the left and right nostrils. Breathing is complete.

Method: Close the right nostril with your thumb without pressing. Inhale through the left nostril. Then close it with your ring finger and exhale as you open your right nostril. Inhale again through the same nostril (right) and exhale through the left. This is one complete breath. Do at least ten cycles. The final exhalation is through the left nostril. Go to full breath.

Nadi shodhana pranayama harmonizes the work of the cerebral hemispheres. In Nadi shodhana, the blood is better supplied with oxygen than in normal breathing, so the practitioner feels refreshed. Nerves are calmed and cleared. The mind becomes calm and clear.

6. Combining eye exercises with breathing

Eye exercises are well combined with the above forms of breathing.

During rhythmic breathing, the study group was advised to focus on the point between the eyebrows or on the tip of the nose.

At full breath the principle is this: inhale - look up, exhale - down; inhale - to the left, exhale - to the right, with circular movements of the eyes - inhale - up, exhale - down.
If we make eye movements - up / to the side - straight - down / to the side, then at the sight we directly inhale, up / down / to the side - exhale.

When breathing Nadi shodhana - we look in the direction of exhalation (left / right), inhale - look in the central position.

7. Eyes and diet

Practitioners seeking to improve their eyesight were given a diet.

Speaking of diet, it is most appropriate to focus on the yoga therapy recommendations of Swami Sivananda, who especially notes the connection between the eyes and the liver, which is well known in all systems of oriental medicine.

So, in case of myopia, he advises to start restoring the function of agni-grantha, i.e. follow the same order of treatment as for jaundice. Note that in Chinese medicine The eyes are considered the "openings of the liver" and acupuncture recognizes the importance of clearing the delicate "liver canal" to improve vision. In India, everyone knows how useful it is to wash closed eyes. cold water before and after meals, promoting liver activation.

The choice of food is also extremely important, and the restoration of vision requires the transition to a diet very close to the yogic one, where the basis is fresh vegetables and fruits, sprouted sprouts, grains and legumes, milk and honey. Spicy and fried foods should be avoided, especially red meat prepared in this way, unless for some reason you are unable to switch to a full vegetarian diet.

Of course, tea and coffee, any drinks with sugar and sweets are far from useful. Preference should be given to freshly squeezed juices, which are advised to drink separately between main meals, because the eyes need vitamins and minerals, and in an active form - saturated with live energy. The eyes are extremely sensitive to the quality of food. You should include more green and yellow fruits in your diet, which are rich in vitamins C and A, as well as iron. You can prepare special "eye tonics" by mixing the juices of various fruits and adding healing herbal infusions.

RESEARCH PART

The research part is devoted directly to the experiment, how yoga practice affects visual acuity. The study was designed for a month of daily practice. Methodological basis above.

Initially, 12 people wished to participate in the experiment, who were asked to undergo a preliminary examination by an ophthalmologist and fill out a questionnaire on their general health. For motivation, everyone was asked to think and write down in a positive way specific goals (at least 10) for achieving vigilance, to answer the question, no matter how strange it may seem, why do I personally need good vision.

Five people at this stage refused further participation in the experiment. One participant was diagnosed with a retinal disorder following a doctor's examination for which yoga exercises are not indicated and medical treatment is indicated*. The rest pointed to the lack of opportunity and time to participate in the study.

* Throughout the study, the attention of the group was repeatedly drawn to contraindications and the need for a preliminary examination by a doctor. For people with serious eye health disorders (cataract, glaucoma, retinal detachment, severe myopia), as well as for certain diseases (hypertension, diabetes, infectious diseases, etc.), after surgical interventions, the practice is contraindicated or has restrictions or requires prior medication treatment.

As a result, 7 people took part in the experiment: women aged 30 to 42 years, 6 of them with myopia (two have severe myopia from -4.75 to -6), one person with hyperopia.
According to the completed questionnaires, it is possible to identify a number of factors (lifestyle) that reduce visual acuity, which were noted by the group.

* Gastrointestinal tract
** Musculoskeletal system
*** Vegetovascular dystonia

Also, some noted headaches, midges in the eyes, pressure drops, anxiety in the background of work and experienced events in their personal lives.

The test group was asked to perform for a month as an independent daily work for 5-15 minutes:
relaxation techniques, also during the day as tension accumulates and there is an objective opportunity (see the Methodological part,

1. Relaxation);
eye exercises (recommended in the morning for 5–10 minutes, see Methodological part, 2. Dynamic and static eye exercises);
breathing exercises for 5-10 minutes (see Methodological part, 5. Breathing exercises, video recording is suggested).

Advice on diet and exercise in most cases took place through a social network (two groups were created on Facebook - open to all users https://www.facebook.com/groups/yogaeyes/ and closed - for a group that was examined by an ophthalmologist) as well as via email. If possible, the participants had thematic meetings.

I note that in general, the experiment was largely based on independent personal daily work, discipline and motivation of each individual participant. At the same time, participants were provided with detailed materials and instructions, as well as the opportunity to ask questions and visit personal lessons yoga.

EXPERIMENTAL RESULTS:
As a result of the experiment, 5 out of 7 participants showed positive trends in improving vision and eye health.

Based on the completed table of subjective sensations, the group noted the following:
- colors become brighter and more saturated, objects far / near are clearer;
- such conditions as dizziness, headaches, pain, inflammation (redness) of the eyes, midges before the eyes have decreased;
- eyes become less tired;
– when cooling, it became easier to achieve the vision of a black background*;
– when solarizing in the sun / trataka on a candle, looking at the sun / candle became easy and painless**.
* People with refractive errors do not have absolute vision of black and white. These colors they have impurities of gray, brown or highlights of other colors, but are not sufficiently pure.
** I note that many members of the group, especially those with severe myopia, indicated the inability to look at the sun or a candle even for a couple of seconds.

The group also noted a positive trend in overall health:
- reduction of pain in the cervical area, thoracic, increased flexibility of the spine;
- reduced fatigue, more energy;
– pressure normalization;
– improvement of the functioning of the sense organs (hearing, smell and taste), general appearance face and skin conditions;
– improvement of memory, concentration, intelligence; endurance, endurance, calmness in stressful situations. In general, the state became more joyful, satisfied.

According to the results listed above, the group was asked to fill in a table indicating on a scale from 1 to 10 (1 - the minimum result, 10 - the maximum) the effect achieved in their opinion. Overall, the effect was slightly above average (cumulative score 5.4*).

According to objective data, two participants in the group showed an improvement in vigilance*:
- one participant had a result - improvement in vision with myopia by 0.5 and 0.75 diopters in the left and right eyes, respectively;
– in the second participant*, the result was achieved – myopia was eliminated by 100%, astigmatism – cylinders decreased by 0.75.
* Not all participants had time to undergo a secondary examination by an ophthalmologist, four participants decided to continue the experiment.

I also took part in the experiment, the only participant whose objectivity and regularity of practice I can judge. With daily regular practice within a month, the result for myopia was 100%, astigmatism requires more adjustment and additional work:

Despite the presence of a positive effect, two participants in the group had no effect and even worsened vision. Both were re-examined by a doctor! At the same time, a repeated ophthalmological examination did not reveal any serious diseases in them, and in general, the exercises were indicated.

I note - these are girls aged 32 and 36 years with severe myopia (more - 4.75), with a pronounced vata constitution *

According to them, during the month there was a stress factor (illness of a relative, work, etc.) and it was hard to relax. In addition, it was not always possible to do the exercises regularly, easily and without tension.

* The composition of the Vata type is the weakest, this person is characterized by thinness. Vata people are most prone to anxiety, nervous diseases and diseases of the musculoskeletal system.

In general, the lack of regularity, discipline, diet and daily routine was observed in all group members. Nevertheless, the positive effect is obvious.

Participants noted improvement general condition and feeling calm and peaceful after class, thanks to the study, they were examined by a doctor and found a direct relationship between mental stress and visual impairment.

CONCLUSION

The results obtained generally confirm the achievement of the task set in the practical part - improving vision through the practice of yoga.

Separately, I note that for the objectivity of the statistics of such an experiment, more time and participants are required, as well as regularity and a conscious daily approach to the activities of each of the participants. Important is the possibility of fixing the result during the entire period, as well as the individual characteristics of the personality and life of a practitioner striving to improve vision.

A common approach for everyone reduces the quality of the result significantly!

In this study, the group outcome showed a 28% improvement in vision (two out of seven people had positive effect from the practice of yoga), individual result there is a 100% reduction in the degree of myopia.

At the same time, there is also a negative trend in two participants with a high degree of myopia and the most prone to stress and overstrain.

Quite rightly, this study confirmed that the main cause of deviations in normal visual perception is a constant, chronic overstrain of the psyche, and as a result of the body and eyes.

The ability to see depends not so much on the strength of the eyes as on the state of the mind. Improving vision is only a natural consequence of mental balance.

Eye strain is literally brain strain, that is, when the brain tenses up, the eyes automatically tense up. Thus, there is an obvious relationship between psychological stress and vision problems.

Effective treatment for visual impairment begins with the removal of psychological stress and bodily tension. This is followed by rebuilding the muscles of the eyes and body, and taking control of the mind through discipline and regularity.

Important are the observance of the daily routine, the balance of work and rest, changes in lifestyle, eating habits, attitude towards oneself.
All this will improve your vision, well-being and quality of life. The choice is always yours!

LIST OF USED LITERATURE:
Swami Muktibodhananda, under the guidance of Swami Satyanand Saraswati "Hatha Yoga Pradipika"
Swami Satyananda Saraswati Asana. Pranayama. Wise. Bandha"
Dhirendra Brahmachari Yoga Sukshma Vyayama
Andre van Lisbeth. "Pranayama" - The path to the mysteries of yoga
Sivananda Swami Yoga Therapy
Sivananda Swami "A New Look at Traditional Yoga Therapy"
Ramanantata Yogi "Yoga Exercise for the Eyes"
W.G. Bates "How to get good vision without glasses"
Corbett Margaret D. "How to get good vision without glasses"
Mantak Chia Robert T. Lewansky "Taoist Practices for Better Vision"
Liz Burbo "Your body says" Love yourself!
Shanti Nathini "Yoga Therapy for Vision Restoration"
Shanti Nathini Yoga of Insight: Cleansing the Mirror of the Soul. A unique system of Eastern methods of correcting vision "

22-02-2012, 19:21

Description

To cure myopia, farsightedness and astigmatism, yoga offers the following set of exercises. These exercises can be performed in the morning on an empty stomach after the main gymnastics complex or at any other time of the day, but not earlier than 3-4 hours after eating. At the same time, attention should be focused on the eyes. Starting position - sitting, back straight, legs crossed.

First exercise

1. Take a calm, deep breath through the nose. Raise your palms to eye level so that your hands form a 45-degree angle.

2. At the moment of exhalation (through the nose), start massaging the closed eyes with the lower inner part of the palms (bumps opposite the little fingers). Movement - to the bridge of the nose and away from it. Fingers together. Exhale slowly. Massage until the end of exhalation.

3. Fold the palms of the handfuls so that there are no gaps between the fingers, and put on the eyes, nose and mouth. The eyes must be closed. You should be in this position holding your breath for as long as possible.

4. Without removing your palms, open your eyes and take a calm, full breath through your nose. The palms should be pressed tightly, without gaps, so that the eyes are in the dark.

5. Simultaneously with exhalation through the nose, slowly open the palms like a fan, starting from the little fingers joined together.

6. Fingers together and lie on your knees. The back is straight. Look straight ahead at one point. Breathing is arbitrary.

Second exercise

During the maximum pause after exhalation, direct the eyes, keeping the head straight and not turning it, to the lower left corner. The exercise can be performed with voluntary breathing, continuing until a feeling of eye fatigue occurs (that is, until tears appear or the desire to blink).

When performing exercises from the third to the seventh, the breathing mode and the duration of the exercise are the same as when performing the second exercise.

Third exercise. The same, directing the gaze of both eyes to the lower right corner.

Fourth exercise. Look with both eyes at the tip of the nose. You can first look in front of you at the index finger, and then bring it to the tip of the nose.

Fifth exercise. Bring your eyes to the bridge of your nose and look with both eyes at the mid-eyebrow.

Sixth exercise. Rotational circular movements with both eyes to the left and down, then to the mid-eyebrow, then to the right down and to the tip of the nose.

Seventh exercise. Rotational circular movements with both eyes, but in the opposite direction: to the right down - on the mid-eyebrow, to the left down - to the tip of the nose.

Eighth exercise. Repeat eye massage (see first exercise).

Ninth exercise. Get up, fill your mouth with cold water, close your mouth, puff out your cheeks and, without letting the water out of your mouth, open your eyes wide. After that, you need to splash cold water into your open eyes, picking it up in handfuls. The exercise should be performed at the maximum pause after exhalation (or with voluntary breathing). You need to splash water into your eyes until the water warms up in your mouth (i.e., about 10-12 times). This exercise can be done separately, not in combination with others, after washing. The whole complex takes about 15-20 minutes to complete.

For these eye exercises to really help, you need to follow the rules of visual hygiene in Everyday life. You can not read and write, bending too low to the text. Lighting should be bright enough, but the light should not fall directly into the eyes. The TV should not be closer than two meters from the person watching it, the color TV should not be closer than 4.5 m. When working with a lot of eye strain, it is necessary to periodically rest your eyes. At the same time, you can do an eye massage (i.e., the first exercise). It is very useful to look at nature, admiring the greenery, flowers. You can look into the distance, into the infinite depth of the sky. It not only gives rest to the eyes, but also soothes nervous system, relieves stress.

People engaged in mental work need to switch their vision every 3-4 hours, looking into the distance and focusing it on the horizon, for 5-10 minutes. After that, you need to close your eyes to rest for 1-2 minutes.

To improve the blood supply to the eyeballs, normalize muscle tone, and to relieve visual fatigue, gymnastics for the eyes is recommended. If the work is associated with a heavy load on the eyes, gymnastics is recommended to be done in the morning and evening.

To do gymnastics, you must first take the starting position, common to all exercises: sit comfortably, put your head straight and look forward.

1. Close your eyes. Place slightly bent palms on the eye sockets without touching the eyeballs. In this case, the center of the palm should be opposite the center of the pupil. Imagine that the warmth of your hands is concentrated in the center of the palm. Then within 1 min. direct this warmth into the eyes.

2. Close your eyes and do 5-10 circular motions eyeballs to the left, up, right, down and then in the opposite direction. After that, lightly stroke the eyelids with the pads of your fingers, open your eyes and blink quickly several times.

3. Pull out right hand in front of you, straightening the brush, and fix your eyes on the nail of the middle finger. Without turning your head and accompanying the nail only with your eyes, turn your hand to the right so that it is in line with the right shoulder. Then move your hand horizontally towards your left shoulder. After completing the exercise 5-10 times, repeat the same with the left hand.

4. Stretch your right hand in front of you, straightening the brush, and fix your eyes on the nail of the middle finger. Then slowly bring the brush to the nose and just as slowly return it to its original position. Repeat the exercise 10-15 times.

5. It is known that the sun's rays have a stimulating and healing effect. They speed up blood circulation and neutralize the infection. You need to look at the sun when it is not covered by clouds, eyes wide open, not strained, and until tears appear in the eyes. This exercise is best done at sunrise or sunset. People with sore eyes should not look directly at the sun, but only in its direction. The duration of contemplation of the sun should be increased gradually: from 1 to 10 minutes. In this way, conjunctivitis, trachoma, astigmatism, myopia and hyperopia can be treated.

6. Light stimulation of the eyes: sit comfortably on a chair, do not bend over. Place your feet firmly on the floor without crossing them. Hands degvat freely. Cover the left eye with one hand so that the light does not penetrate it. Breathe deeply, shaking your head, blinking your right eye into the sun as far as possible - until you feel discomfort. Then cover your right eye with your hand and blink with your left.

And the last thing is to cover both eyes and let them rest, and then expose both closed eyes to the sun. In the sun, this exercise is performed 10 times, in the light of a lamp of 150 W - 20 times.

7. Next exercise- focusing the gaze on a distant or close (at a distance of about 40 cm) object for 1 min. The eyes are open and do not blink until tears flow. The posture is comfortable, relaxed. The smaller the object to fix, the better. After several months of practice, you can move on to the contemplation of water. Pour water into a vase, position it so that the light reflected from the walls gathers in the center. This shiny surface should be contemplated for 10 minutes.

8. Another exercise trains the ability to concentrate and helps in the treatment of eye diseases. Look at the bridge of your nose and stay in this state, without blinking and breathing normally, until your eyes get tired and start to water (at first no more than 1 minute, then the time can be increased).

9. Ventilate the room. Take several deep breaths and hold your breath. Without exhaling, bend at the waist, bend your knees and lower your head so that it is at the level of your heart. Count to five. Performing this exercise can cause dizziness, which quickly passes.

10. Relax, ventilate the room. Stand up, take a deep breath and hold your breath. Then, bending your knees, lower your head as low as possible and blink your eyes, closing your eyes very tightly and opening them very wide. This exercise should be performed for 10-15 seconds, holding your breath for this time.

11. Close the eyes with bent palms, the back of which rests on the cheekbones, and the fingers that do not touch the eyes are located on the forehead. Sit comfortably and with your spine and neck straight. Keep eyes in the dark for 15 min.

* To cleanse the eyes and sharpen vision, it is useful to open your eyes in water.

* When a vessel in the eye ruptures, the body should receive as much vitamin C as possible, which helps soften the hardened walls of the arteries in sclerosis. In this case, you should also not tilt your head low to avoid a rush of blood to the eyes,

* If in the eye under upper eyelid a small speck has fallen, pull the upper eyelid downward by the eyelashes to inner side upper eyelid wiped with eyelashes of the bottom. In this case, you should look down. To remove a mote from under the lower eyelid, pull it down and carefully, in front of a mirror, remove the mote from the inner surface with a damp corner of a clean handkerchief. At the same time, you need to look up.

* If lime gets into the eye, prepare a concentrated solution of sugar and, trying to open the eye, moisten it with a solution. This Procedure must be carried out very quickly so that the lime does not have time to corrode the eye.

* Metal shavings that have fallen into the eye can be removed with a magnet, and if the metal is non-magnetic, with the help of a cotton wool rolled into a tube or a rag.

From medical practice

The twenty-four-year-old, blooming-looking girl constantly complained about her eyes. She had too much blood in her head and too little in her legs. In the process of treatment, every other day she was given a warm foot bath with ash and salt (to divert blood to the legs) and 3 times a week a cold bath up to the armpits for 30 seconds. She often went barefoot. As a result of this, the rush of blood to the head decreased, the disease of the eyes disappeared.

One of the boy's eyes was clouded so that his pupil could be seen only with very good vision, the other eye was also clouded, but the child could still see through it. The child's body was upset and exhausted, there was no appetite. The boy lost his cheerfulness, emaciated, his skin lost its usual moisture. Before you can treat the eyes, you need to heal the body. To this end, the patient must walk a lot barefoot on wet grass or stones.

At the same time, he was given a wet wiping of his stomach, chest and back 2-3 times a day. After some time, instead of rubdowns, he began to take half baths and then full baths for 1 minute. Wraps or a shirt soaked in water with salt for 1.5 hours were occasionally used. Lotions were made for the eyes from various preparations: first, aloe infusion (3-5 times daily), then alum water (washed eyes 3-4 times a day). Alum corrodes and cleanses, aloe dissolves, cleanses, heals. After that, the eyes were washed 3-5 times a day with honey water (half a spoonful of honey boiled in a cup of water for 5 minutes). As a result of this treatment, the boy quickly recovered.

A five-year-old girl suffered from lack of appetite, photophobia, her face was pale and swollen, the patient often cried. To cure her every day, she was wrapped from her armpits with a towel soaked in a warm decoction of oat straw, and wrapped over a wet towel in a dry canvas for 1 hour. will wake up.

This treatment continued for a week. The next week, the child was given a warm bath at 36-38 ° C from a decoction of oat straw for 15-20 minutes. Before leaving the bath, she was doused with water at room temperature and immediately dressed. The bath was repeated for 2-3 days, after which (or simultaneously with treatment) the diseased eyes were washed 3-4 times a day with a solution of alum (dissolve a piece of alum the size of 4 barley grains in a cup of water). After being cured for some time, the girl's eyes were washed once a week and a bath of oat straw decoction was taken once a week.

A scrofulous 4-year-old boy had a rash on his head, cracks at the corners of his mouth, and inflamed eyes. To cure him, every day before going to bed they put on a shirt soaked in water with a small amount of salt, after which they put him to bed, well wrapped in a blanket. In the first week, this was done daily, in the second - every other day, in the third - after two, and in the fourth - after three. In addition, chalk powder was added daily to the child's food or drink.

The girl felt a burning sensation in her reddened eyes, which often hurt. In such a situation, you need to wear a wet shirt for 10 days, and if this is not enough, make baths from a decoction of pine branches, ending with pouring fresh water over them. At the same time, it is useful to rinse the eyes with aloe water 3 times a day (a pinch of aloe powder in 1 cup of hot water).

A 9-year-old boy had pain in his eyes, he lost weight, ate poorly, saw poorly, began to wear glasses. During the first week of treatment, he took a warm bath daily and wore a shirt soaked in water with a little salt for 1-1.5 hours 4 times a week. In addition, he often walked barefoot on wet grass. Then he took 3-4 baths per week at 17-18 C, no longer than 1 minute. followed by exercise. At the same time, the boy's eyes were washed 2 times a day with alum water (a pinch of alum per cup of water).

The eyes came to life along with the body. After 4 months the boy recovered.

A 3-year-old girl suffered from severe headaches and lack of sleep. Her feet were cold. During the cessation of the headache, he was tormented by back pain, his vision was completely weakened. In the process of treatment during the first two weeks, she wore a shirt soaked in water with salt 1-2 times a week for 1.5 hours, 2 times a week for 1.5 hours she did a short wrap with a cloth soaked in a decoction of hay dust, daily poured water over her knees for 1 minute. and then did physical exercise. During the third week, she poured over her upper body and knees and took a half bath in the afternoon. In addition, for two weeks the girl walked on the water every day for 3 minutes.

Article from the book: Lechebnik. Folk ways (Maznik, 2001)

considered one of the most effective methods to improve and maintain vision.

There are many specialized literature and courses that help you master the exercises.

We will help you understand this issue and learn how to perform oriental gymnastics for the eyes as correctly as possible.

How yoga helps vision: fundamental differences from gymnastics

includes various exercises to improve vision.

It allows you to consider the problem of poor vision from a fundamentally different angle and offers interesting techniques for solving it.

Why eyes need exercise

First of all, it should be understood that such a subtle practice is not just gymnastics.

The idea of ​​yogis about the eyes is based on the following concept: the eyes are a self-healing organ that is not only responsible for our orientation in space and gives us information about the world.

Our eyes are a reflection of individuality, an inner worldview, a regulator of the state of mind.

Most often, having begun to experience vision problems, people turn to doctors for glasses and contact lenses.Yoga offers a comprehensive solution to the problem.

With daily repetition of exercises, the following problems can be cured:

1. farsightedness
2. Myopia
3. Strabismus
4. Glaucoma

It also helps in the event that the intervention of a surgeon is necessary.

It allows you to feel your whole body, calm down and feel complete harmony.

After spending about ten minutes in this position, you can move on to training for the eyes.

Often general classes yoga ends with this practice.

However, it also works great as a initial exercise to achieve the desired mood. It is recommended to do it at least twice a day.

For palming you should:

1. Take Padmasana
2. Close your eyes, completely relax
3. Warm up the palms (by simply rubbing against each other, without using cream)
4. Put your palms on your eyelids, pressing lightly
5. Soak up the warmth from the palms of your hands
6. Repeat mantras until palms are cold
7. Carry out three to five cycles

Nose like a pen

Pretty interesting practice. yoga for the eyes which, among other things, is a preventive glaucoma and pinching.

To complete it, you need:

1. Sit down at an empty desk
2. Tilt your back at a 30 degree angle
3. Close eyes
4. Try to write or draw something with the tip of your nose
5. Do about ten minutes

Tip: It is important to write in large letters or draw long lines so that the neck stretches in different directions. Try to be as clear as possible in what you write.

From side to side

This exercise quickly develops the muscles around the eyeball and improves concentration.

But remember that it should be performed with maximum accuracy.

For the first time, you can do no more than five to seven minutes, gradually increasing the time.

You will need:

1. Sit on the mat with your legs straight and your back as straight as possible
2. If sitting in this position is difficult, you can lean with a straight back against the wall.
3. Put your hands perpendicular to the position of the spine
4. Straighten your shoulders and clench your palms into fists with your thumbs up
5. Position the fists so that the thumbs are only visible in peripheral vision.
6. Focus on the middle between both hands
7. Without turning your head, look at the finger of your left hand
8. Then look at the area between the eyebrows
9. Look at the right hand and again between the eyebrows
10. Repeat the cycle at least ten times
11. If during the execution your hands get very tired, you can put them on some kind of support. The key is to keep your back straight.

From side to side

Circular rotations

Opposites

As a final lesson, you can use simple gymnastics for eyes.

It is performed according to the following scheme:

1. Mark the most distant objects from each other that are visible without turning the head
2. Slowly move your gaze from the top of one object to the bottom of the second and back
3. Repeat with objects in different directions (top, bottom, side)
4. Two loops for each pair of objects

If you perform all the above exercises in the morning and in the evening, then in a few weeks your vision will become much sharper, and your eyes will stop getting tired quickly.

But, of course, it will take to fully restore vision.

Do regular eye exercises

Exercises with Elena Rodicheva

For getting maximum effect You can not only read books, but also see video with yoga exercises for the eyes.

Particularly useful is the course of yoga teacher Elena Rodicheva.

She talks in detail and fascinatingly about how you can maintain vision, skin health, and even remove wrinkles with the help of.

Rollers with Elena Rodicheva help to do not only exercise yoga for the eyes but also to understand the philosophical side of the doctrine.