9. Eye Massage
Exercises’ involving a massage relaxes
the muscles surrounding the eyes. Fingers are the prime tools that are used to
kindle the “acupressure points” around the eyes.
How to massage?
1.
Take deep breaths
(twice)
2.
Gently close your
eyes.
3.
While doing this
exercise you have to make sure that you gently press each point (mentioned
below). You should not put too much stress or pressure on your eye balls.
4.
Place both your
thumbs beneath each of your eyebrows (above the inner corners of the eyes).
5.
Keep the remaining
four fingers on your forehead. Gently press both your thumbs in the mentioned
point for four deep breaths.
6.
With the thumb and
index finger of each hand, gently massage your nose bridge.
7.
Press this point and
then squeeze along an upward movement. This has to be repeated for four times,
each time taking four deep breaths.
8.
Now keep your middle
fingers on the cheek bones, in a straight line under each eye’s center. The
center part of the cheek should be massaged while taking four deep breaths.
9.
Now start at your
temples and massage the points right under your eyebrows and keep up with the
outer end of the eyes. Now massage keeping your thumbs on the inner end of your
eyebrows. Then, shift to the center of your eyebrows and massage this point.
Then you can shift the massage to the end of your eyebrows.
10. Finally, massage the points under the center of your eyes.
10. Sunning
Sunning is an exercise that is to be
performed without glasses or lenses. Eyes are called the light sensing organs.
They have been naturally devised to collect and interpret light. One’s eyes
need adequate amount of natural light to stay healthy and lively. Although we
hear about ozone layer depletion and other related topics about how important
it is to protect ourselves from the ultra-violet radiations, it is very
essential for one’s eyes to obtain sunlight (natural source of energy) for at
least 20 minutes every day. (If it is not possible to get natural sun light,
one can use full-spectrum lights.)
Sunning Exercise
1.
Take two long &
deep breaths.
2.
Choose a place where
natural sun light is available (or can choose to be under a source of full
spectrum light). You can either stand or sit.
3.
Gently close your
eyes.
4.
Slowly move your head
from one side to the other so that your head moves from a shady area to a spot
where light falls on your eyelids.
5.
While doing this,
continue to take deep breaths with an ease.
6.
You should experience
the light falling on the closed eyelids and imagine that you are receiving the
light energy.
7.
Now try to do sunning
for five deep breaths and then alternating with palming for two deep
breaths.
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11. Effortless Focus
This is an exercise that amplifies
one’s attentiveness of an object that is being focused and the things
surrounding it.
Exercise
1.
Select an object to
focus your mind and with good amount of effort, concentrate on the point.
2.
Now, loosen up your
focus and glance at the object with ease.
3.
You should be able to
feel difference in the two steps. You will be able to observe how your
peripheral vision enlarges when you look at the object without much effort.
4.
This exercise permeates
one’s day to day seeing and allows their vision to develop rather than making
it narrower.
12. Vertical Maneuvers
Vertical maneuvers are designed to
strengthen the eye muscles.
Exercise
1. Choose a sturdy chair to
sit. To start with, look straight and then look up & stare at the ceiling.
Hold at this position for five seconds.
2. Go back to the looking
straight position. Rest your eyes for six seconds.
3. Shift your gaze to the
floor (look down position). Hold at this position for five seconds.
4. Now come back the original
position. Here, you should do 10 quick blinks.
5. Rest your eyes for around
20 seconds.
6. Steps one to four should be
repeated four times.
14. Immobile Face Focus
Workout
1.
Choose a sturdy chair
and sit in an upright position. Fix your eyes on the tip of your nose by
lowering your eyes. Take normal, gentle breaths. Do not blink and count from 1
to 15 at this position.
2.
Return to the normal
position (stare straight).
3.
Gently close your
eyes and count from 1 to 20 to relax.
4.
Gently open your eyes
and look up and gaze between your eyebrows. At this position, count from 1 to
20.
5.
Now come back the
original position. Here, you should do 10 quick blinks.
6.
Close and rest your
eyes for around 20 seconds.
7.
Steps one to four can
be repeated thrice throughout the day.
15. Breathing Yoga
Exercises
Breathing exercises support and allows
one to get fruit of conscious breathing which improves the quality of
life.
Exercise
1.
Choose a comfortable
& sturdy chair or a yoga mat to sit. Sit erect. Close your eyes, rest your
hands on your thighs and relax your body.
2.
To start with, inhale
deeply through the nose and gently exhale through your mouth. This should be
done for two full minutes.
3.
Gently open your eyes
but should not focus much on any particular object or place.
4.
Steps one to three
should be repeated thrice.
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