Part 2: Improving Eye Health Movement
1. Phoenix Spreading Its Wings Movement
a. Breathe in while gently stretching outwards from the side raise both arms up to the shoulder level - iron-cross position; like the phoenix spreading its wings horizontally.
b. Breathe out, raise the right arm bending at the elbow to point to the sky (palm facing front) while simultaneously lowering the left arm with a slight bend at the elbow to the side (palm facing back) while lowering the body by bending downwards at the knees in a semi – squatting position. The right and left arm are to be shaped like a sideway “S”
c. Breathe in, while rotating your upper body, head and neck towards the left until you see your right heel. While rotating your body sideway and downward, curl your right arm over but not touching your head as though to cover and protect the “baihui”. Your left arm should be behind you palm facing up and it should be positioned near your “gate of life “. Imagine you are holding a ball between your right and left palms.
d. Breathe out and rotate your head, neck, upper body returning to the sitting position with your right arm up, palm facing front and your left arm is down and palm facing back.
e. Breathe in lower your the right arm and raise your left arm to the iron cross position until it is horizontal to the shoulder and while you are moving the arms, synchronize the body to rise up returning to the standing position..
f. Breathe out shoulders drop, and drop the arms to the sides returning to starting position.
g. Repeat all the above but switch left with right, and then repeat both cycles 3/6/9 times.
2. Eye Movement
a. In the starting position, focus at distant objects. Roll your eye balls vertically, up and down, without moving your head, neck or body
b. Breathe out, roll your eye downward slowly
c. Breathe in and roll eyes upward while looking far away*
d. Breathe out and roll the eyes downward while looking far away. (Repeat 6 times)
e. Breathe in and bring yourself back to the starting position
f. Breathe out and sweep your eyes to the left while looking far away*
g. Breathe in and sweep the eyes all the way to the right while looking far away. (Repeat 6 times)
h. Breathe out and sweep the eyes all the way to the right while looking far away.*
i. Breathe in and sweep the eyes to the left while looking far away. (Repeat 6 times)
j. Breathe out and back to the middle position.
3. Neck Pinching
a. Breathe out, while standing at the middle position, bring up your right hand and slide the thumb and index finger downward from the top back of the head until you reach the edge of the skull, then gently press on the “feng chi “meridian point, and lower your head to stretch the back of your neck. Keep your eyes still in the middle position. All the scanning is due to the turning of the head and neck.
b. Breathe in, continue pressing the meridian points, rotate your head looking up (Repeat 6 cycles).
c. Breathe out and return to the middle position, then drop the right hand.
d. Then bring the left hand behind the head and move the left hand’s thumb and index finger sliding downward from the top back of the head to the edge of the skull. Then
gently press on the “feng chi” meridian points and breathe out, rotating the head to look towards the left again keeping the eyes in the middle and letting the scanning occur as a result of the turning of the head and not the eyes.
e. Breathe in and rotate the head to the right (Repeat 6 times but no need to do reverse cycle for rotating to the right).
*Rotate eyes slowly and smoothly to avoid dizziness, especially when you are scanning scenery and objects. Pay attention to details including texture, colour, design and shading. It is better to do it outdoor and pick a place with lots of green trees around. It is also recommended to remove your glasses if you wear them.
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