How to practice yoga poses for eye fatigue?
Life in the 21st century has produced many occupations and industries that cause severe eye strain and strain. This has led to an increasing number of people with impaired eyesight. The most common is myopia, which is caused by long-term study and excessive stress or often reading under poor lighting. A situation caused by other reasons.
It is not only students and scholars who are generally affected by myopia and other eye diseases, but also workers on assembly lines, electronic product technicians, handicraft craftsmen and masters, and many other professionals.
In addition, many people suffer from a poor vision that is not caused by work.
Here is a set of yoga exercises to reduce eye fatigue.
A. Yoga Eye Exercises
【Action Essentials】
- Close Range Focusing
(1) Breathe normally, open your eyes and look straight ahead;
(2) Keep your eyes up at the center of your eyebrows for 5-15 seconds
(3) Restore the eyes and rest for 10-15 seconds;
(4) Keep your eyes down at the tip of the nose for 5-15 seconds
(5) Rest for 10~15 seconds after restoring, and repeat 2 times. - Side view
(1) Breathe normally and look straight ahead;
(2) Turn your eyes to the right and hold for 5~15 seconds
(3) Restore, rest for 10-15 seconds;
(4) Turn your eyes to the left and hold for 5~15 seconds
(5) Rest for 10~15 seconds after restoring, and repeat 2 times. - Four-Position-Eye-Roll
(1) Breathe normally and keep your eyes open;
(2) Keep your eyes in each direction clockwise, such as: up, right, down, and left for 1 to 2 seconds, and redo twice;
(3) Restore, rest for 10-15 seconds;
(4) Keep your eyes in each direction counterclockwise, such as: up, left, down, and right for 1 to 2 seconds, and do it twice.
(5) Restore, rest for 10-15 seconds. - Rapid-Focus-Drill (Rapid-Focus-Drill)
(1) Standing in front of a window or outdoors, choose distant scenery (the farther the better);
(2) Focus your eyes on the selected scene first, then quickly retract your eyes and stare at the tip of your nose;
(3) Quickly focus exercises between near and far things for 5 to 10 times;
(4) Rest for 30 seconds and repeat the exercise 5-10 times;
(5) Another method: hold the object in your hand, straighten your arm, look at the object, slowly bring the object close to your nose, and then move the object one arm away, repeat 5-10 times.
【Fitness effect】
(1) To relieve the tension of the eyeballs and relieve fatigue;
(2) Strengthen and be full of vitality to the muscles of the eyeball;
(3) Improve many vision defects, especially myopia and hyperopia, sometimes even completely cured.
B. Neck Exercises
【Action Essentials】
1 Any kind of sitting or standing posture will do, keep your shoulders straight and motionless, straighten your spine, look straight at your eyes, focus on your neck, bow your head, and exhale.
- Inhale and raise your head, exhale and lower your head, focus on the extension of the anterior and posterior ligaments of the neck, repeat 3~5 times;
- The inhalation head does not move, the exhalation face is turned to the right, the inhalation head is restored, the expiration face is to the left, and the inhalation head is restored to 1 time.
Focus on stretching the ligaments on the left and right sides of the front side of the neck, repeat 3-5 times - Inhale the head without moving, exhale with the left ear to approach the left shoulder, keep the face straight, the inhalation head restores, exhale with the right ear to approach the right shoulder, the inhalation head restores to 1 time.
Focus on the extension of the ligaments on the left and right sides of the neck, repeat 3~5 times;
5 Bow your head and breathe out. Inhale clockwise, from bottom to top right; exhale, from top to bottom left.
Inhale counterclockwise, from bottom to top left; exhale, from top to bottom right, for 1 round.
Focus on the ligament extension on each side of the neck, repeat 5-8 rounds.
【Fitness effect】 - Relieve tension, massage nerves, muscles and ligaments;
- Prevent and eliminate tension and headaches, refresh the mind.
【Precautions】 - When doing exercises, be sure to be slow and gentle;
- Be careful not to overwork the neck muscles.
C. Knocking or headstand
- Knocking
【Action Essentials】
(1) Kneeling position, put your hands on your knees, and breathe out;
(2) Inhale, straighten the spine, and slide both hands to the side of the calf;
(3) Exhale, keep your back straight, bend your upper body forward, and touch your forehead to the ground
(4) Inhale, raise your hips so that your thighs are perpendicular to the ground, and at the same time slowly touch the top of your head to the ground, place your arms straight on both sides of your body, and touch the ground with your fingertips;
(5) Yoga breathing, focus on the top of the head, keep it for about 10~
60 seconds
(6) Exhale, touch the forehead and place the buttocks on the heel;
(7) Inhale, keep the back straight, and return to the kneeling position of the upper body;
(8) Exhale and relax, rest for a while, repeat 3~5 times
【Fitness effect】
(1) Help prepare to do headstand;
(2) The fitness effect is similar to that of headstand, but to a lesser degree.
【Precautions】
People with high blood pressure or vertigo are not suitable for this posture - Headstand (Headstand is known as the king of postures)
【Action Essentials】
(1) Kneeling position, hands on thighs;
(2) Bend forward, cross your hands and ten fingers, and put your hands and elbows on the floor in front;
(3) Keep the top of the head against the floor, protect the back of the head with both hands, and raise the buttocks;
(4) Straighten your legs, prop your toes on the ground, and raise your hips to the highest point
(5) Keep the toes close to the head, straighten the spine approximately perpendicular to the ground, leave the feet off the ground, bend the knees, close to the chest, in a knee-bend upside down position
(6) Breathe slowly and quietly. In the early stage of practicing this posture, keep this posture. When you can stay for about 30 to 60 seconds, you can gradually straighten your legs;
(7) Straighten your legs perpendicular to the ground, focus on maintaining the balance of your body, and maintain this position for 10 to 60 seconds;
(8) When restoring, the legs cannot be retracted immediately, the knees should be bent first, and the legs and knees should slowly touch the ground;
(9) Make a fist with both hands, place the left fist on the right fist and then place the forehead on the left fist, relax and rest;
(10) Restore the kneeling position, rest and relax for 60 seconds.
【Fitness effect】
(1) Make brain cells full of vitality and strong;
(2) Improve mental capacity and alertness, benefit the pineal gland and subbrain gland;
(3) Eliminate the symptoms of insomnia and memory decline;
(4) Improve skin tone, make the face full of vitality, and prevent hair loss;
(5) Strengthen both lungs, prevent and cure colds, coughs, tonsillitis and smell in the mouth
(6) Eliminate constipation and hemorrhoids, treat varicose veins. 7) Eliminate headaches, hay fever, asthma and energy loss, and it is also a good way to cure hiccups.
【Precautions】
People with high blood pressure, heart disease, dizziness, palpitations, thrombosis, chronic catarrh, severe myopia, or impure blood (containing toxins) should avoid this exercise.
How to practice yoga poses for stress?
Excessive stress can be practiced through the following yoga poses
A. Japanese worship
The Sanskrit word Suya means the sun; the word Namaskara means salute or respect.
Therefore, in Sanskrit, people call this group of postures the sun worship style.
Traditionally, people do these poses facing the morning sun when the sun just appears on the horizon early in the morning.
Of course, you can practice it at any time during the day, and many yogis use it as a prelude or relaxation exercise that must be done before the start of their daily yoga routine. This is one of the most common yoga poses that people do.
【Action Essentials】
- Stand with your feet together, put your hands together in front of your chest, and breathe out;
- Inhale, extend the front of the arms to the top of the head, lean back the upper body, and push the hip joint forward;
- Exhale, bend your upper body forward, keep your back straight, place your hands on both sides of your feet to touch the ground, and your head against your knees;
- Inhale, raise your head, keep your hands and right foot on the ground, and stretch your left foot back: your toes touch the ground;
- Exhale, lower your head and chin close to your collarbone, keep your hands still on the ground, move your right foot back, bring your feet together and straighten, touch the soles of your feet, and your hips are in a triangle shape with your hands and feet at the highest point;
- Inhale, move your body and buttocks forward until your arms are perpendicular to the ground, straighten your feet, touch the ground with your toes, and hold your breath for 5-10 seconds;
- Exhale, touch your knees to the ground, bend your elbows, lower your chest, and keep your arms elevated;
8 Inhale, raise your head, straighten your arms, lower your hips and waist, and touch your thighs to the ground;
9 Exhale, lower your head, chin close to your collarbone, straighten your legs and arms, touch the soles of your feet, and your buttocks at the highest point; - Inhale, raise your head, step forward with your left foot, touch the ground on both sides of your hands and left foot, straighten your right foot behind, and touch the ground with your toes;
- Exhale, retract your right foot and place it next to your left foot, straighten your legs, touch the ground with your hands on both sides of your feet, and touch your head to your knees;
- Inhale, raise your head, extend your arms forward, put your hands together, keep your back straight, lean your upper body back, and push your hips forward;
- Exhale, put your hands together in front of your chest, rest for 60~120 seconds, repeat once.
【Fitness effect】 - It is good for all different systems of the whole body,
Such as: digestive system, circulatory system, respiratory system, endocrine system, nervous system, muscular system, etc.; - It helps to make the systems reach a harmonious state with each other. 3 Makes the body healthy, energetic, and the mind more alert and clear.
【Precautions】 - Don’t be too hard and tired;
- You cannot do this exercise when you have a fever.
