Headaches, eyestrain and stiff neck - Part 1
If, therefore, you have a nervous temperament, and who has not in these troubled times, and you suffer from symptoms of eyestrain, you may be able to overcome these symptoms simply by learning to relax. Eyestrain is a very average ailment suffered by those who survive in a state of nervous tension because slight defects of the eyes, normally tolerated by a calmer person, becomes aggravated in nervous people. So it's Yoga again to the rescue and your answer to this problem in the first instance lies in reading chapter two again and practicing the CORPSE POSTURE faithfully daily for at least ten minutes, and more if you have time. This is not time wasted but time well spent even though it might take you some time to train yourself not to keep glancing up at the clock and listing in your mind all the chores you have to do while you're ‘relaxing’ on the floor. No, you must be firm with yourself. Think yourself into a calm state of mind before you lie down on the floor and practice stretching and relaxing. Then sink slowly into the Corpse Posture, close your eyes and try to empty your mind of all ideas but one pleasant one. It helps if you're by a fire when you relax and if there is a slow and beautiful piece of music playing in the background, for this will aid to put you into a drowsy and peaceful mood. If you find this inconvenient first thing in the morning, try it at night before you go to bed. Not only will it aid you to sleep but it's unlikely that you wilt wake up with that morning headache which goes hand in glove with tension and eyestrain. Some of you may find that eyestrain makes your eyes itch or smart, in which case when you lie down to do the Corpse Posture you will find it assuaging to lay pads of cotton wool soaked in warm water on your eyelids. You will have to concentrate really difficult to coax all your muscles to relax and you will have to be really stern with yourself whenever you find your mind wandering, but mental self control is not achieved easily but you will find that the rewards for your efforts are well worth it. In addition to practicing relaxation I will describe some very gentle exercises which are designed to develop concentration and mental focusing and also to soothe the eyes and strengthen them. The first of these is a simple exercise called TRATAK or GAZING EXERCISE, and it has two variations. The first one involves sitting down, either on the floor or on a chair but in either case with the spine straight, and gazing at the lighted flame of a candle. The candlestick should be placed on a table so that the flame should be level with your eyes and three to four feet away. Gaze at the flame while you count to sixty and try very difficult not to blink during that time. After the count, close your eyes and try to hold the flame in your mind’s eye for a few moments. Open your eyes once more, stare at the flame, and count to sixty. Close them again and relax. You may continue the gazing exercise for five minutes but steadily extend the time ad lib until you could do it for ten minutes without undue strain. All eye exercises should be done very gently, and if any discomfort is felt they should be halted immediately. Tratak is an great and assuaging exercise for the nerves and helps to relax the mind as well as the eyes. Variation 2. Again sit comfortably with your spine straight and stare at the tip of your nose while you count to sixty. Under no circumstances should you experience any strain during this exercise and if you do, please cease immediately. If you feel any tiredness, watering or pain close your eyes and relax your facial and eye muscles. After the count of sixty blink your eyes tightly a few periods and keep them closed while you count to sixty again. Open them once more, stare at the tip of your nose, blink a few times, and then close them again. This exercise strengthens the eye muscles and enhances the powers of concentration by fixing all the recognition on one point and via that to the central nervous system, which would be soothed and relaxed. Always try to still the stream of circling cosidered and these gentle exercises will give you a manifold reward. Here is another exercise which will not only aid to relieve eyestrain but the vision will become clearer as the ophthalmic nerves receive a richer supply of blood. Sit down, either on the floor cross-legged or else on a difficult chair with the spine held erect but with the body quite relaxed. Without moving the head, lift your eyes and find a minute object which you could see clearly and without straining. Then find a similar point with the eyes lowered, which you could see without effort. Use these points to glance at as you raise and lower your eyes alternately several times. Your breathing should be normal. Glance up and down four times, then close your eyes to rest them for a few moments, and repeat the up and down movement of the eyes another four times. Repeat the same exercise but this time move your eyes from left to right without moving your head. The same exercise is repeated with the eyes looking obliquely upwards and downwards with the eyes half closed. Choose a point which you could see high up on the wall from the corner of your eyes, and then find one which you could see clearly when the eyes are obliquely lowered. Repeat the upward and downward movement of the eyes four times, blink and relax for a few moments and then repeat the movements another four times. Rest. These movements are repeated in reverse, starting with a point on the opposite side of the wall from the previous exercise, thus if you were glancing obliquely upward right and downward left in the previous exercise these movements are reversed in this exercise. And now for something different, though again I must ask that you do this exercise very gently and without experiencing strain of any kind. It entails rolling the eyes very slowly clockwise and then anti-clockwise. Thus, lower your eyes to the floor and then slowly roll them round to the right, continue rolling them upwards until you could see the ceiling and then lower them slowly until you could see the floor again. You must move very slowly making a full vision circle. When you have completed one circle close your eyes after blinking various times and relax. After a few moments repeat the movement in the opposite direction. Repeat this exercise twice each technique and then close your eyes and relax before proceeding to the next exercise. This exercise entails changing the vision from close to distant points. It is best done with a candle flame once more which should be placed in front of your face just below the tip of your nose. Holding the lighted candle in your hand very slowly move it away from you, without raising or reducing it, until you could see the flame without straining and without any blur. Raising your eyes slightly look straight into the distance and let your eyes alight on a minute point which you could see clearly. This point and the flame of the candle are the two things you must look at in this changing vision exercise. Look at the flame, which is the closer point, and then look at the distant one. Repeat these eye movements six periods then close your eyes and squeeze them tightly. Repeat another six times, blink again and relax. 7. And now for something dissimilar again. This exercise will not only aid to relieve eyestrain but will also relax you if you are tense and eradicate stiffness of the neck. It is a specially good exercise when you obtain up in the morning as a lot people suffer from ‘morning stiff neck1 mainly via using too a lot pillows. It is also a wonderful exercise to practice before performing the Corpse Posture as it has a assuaging effect on the nervous system and aids relaxation thereby. |
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