style="font-size:15px;"> 3.Imagine you’re chasing a flying ball circling around your face.
4.Do this for one minute and change to anti-clockwise direction.
Five: Sideways Viewing
1.Sit with legs straight in front of the body
2.Lift your arms straight to the level of your eyes and open them fully (180 degrees) keeping your fist closed and your thumbs pointing upward at eye level
3.Look at a point straight in front of you in level with your eyes (between your eyebrows)
4.Keep your head stationary, focus on the following one after the other, by shifting your vision to the:
a.Space between the eyebrows.
b.Right thumb.
c.Space between the eyebrows.
d.Left thumb.
e.Space between the eyebrows.
f.Right thumb.
5.Repeat 10 to 20 times.
6.After completing this exercise close your eyes and rest.
Six: Rotational Viewing
Slowly roll your eyes first clockwise, then counterclockwise as follows:
1.Lower your eyes and look at the floor, then slowly move the eyes to the left, higher and higher until you see the ceiling.
2.Continue circling to the right, lower and lower down, until you see the floor again.
3.Do this slowly, making a full-vision circle.
4.Repeat the same action counterclockwise.
5.Do this five times then blink the eyes for at least five seconds.
6.When rolling the eyes, make as large a circle as possible, so that you feel a little strain as you do the exercise. This stretches the eye muscles to the maximum extent, giving better results.
Alternatively
1.Sit with legs straight in front of your body.
2.Lift your right fist as far up as your eyes can see it, with the thumb pointing upwards. Keep your elbow straight and your head stationary.
3.Focus your eyes on the thumb.
4.Make a full circle with the thumb, keeping the elbow straight.
5.Repeat this exercise five times each in clockwise and anti-clockwise direction.
6.Close and rest the eyes and relax completely.
Breathing
•Inhale while completing the upper arc of the circle.
•Exhale while completing the lower arc.
Seven: Up and Down Viewing
1.Gently, move your eyes upwards and then downwards as far as you can. Repeat four more times. Blink quickly a few times for 10-20 seconds to relax the eye muscles.
2.Sit with legs straight in front of your body with the head still.
3.Stretch your right arm as far as you can away from your eyes, with the thumb pointing upwards at the eye level. Keep your elbow straight and your head stationary.
4.Focus your eyes on the thumb.
5.Slowly follow the motion of the thumb upwards with the eyes.
6.Gradually return the thumb to the starting position and continue to keep the eyes focused on the thumb.
7.Repeat this five times.
8.The head should be still and the spine should be kept erect throughout.
9.Close the eyes and relax.
Breathing
•Inhale while raising the eyes.
•Exhale while lowering the eyes.
Eight: Preliminary Nose Tip Gazing
1.Sit in a cross-legged pose.
2.Lift your right fist in front of your nose, with the thumb pointing upwards.
3.Focus both eyes on the tip of the thumb.
4.Bend the elbow and gradually bring the thumb to the tip of the nose, without loosing focus on the tip of the thumb.
5.Hold this position for a few seconds with the thumb held at the tip of the nose with the eyes focused at the tip of the thumb.
6.While still gazing at the tip of the thumb, slowly straighten your arm.
7.This makes one round.
8.Repeat five rounds.
Breathing
•Inhale while the thumb is pulled to the tip of the nose.
•Hold your breath while holding the thumb at the tip of the nose.
•Exhale as the thumb is moved away from the nose.
Nine: Focus Switching – Near and Distant Viewing
Accommodation (the process of eyes changing focus) is one the most often performed function of the eyes.
1.Stand or sit by an open window with a clear view of the horizon. Keep the arms by your side.
2.Focus on the tip of the nose for 5-10 seconds.
3.Look throw the window as far as you can see for 5-10 seconds.
4.Repeat this for about 10 to 20 times.
5.Close and relax the eyes.
Alternatively
1.Hold, for example a book, newspaper, wristwatch, or a cock on the wall, with small letters at your reading distance.
2.Cover one eye with your hand or use an eye patch, but keep the covered eye open to avoid fatigue.
3.Trace the shape of any small letter or number for two to three seconds.
