Week 12

Week 12: Full Routine (70 minutes/day)

Activity 1: Yoga Flow (25 minutes) (Guided) (Digestive) (Guided 2) (Detox)

• Sync movement with deep breathing, focusing on calming and balancing the body.

Activity 2: Walking Meditation (20 minutes)

• After yoga, go for a slow, mindful walk.

Activity 3: Cold Exposure + Breathwork (25 minutes)

• End with cold exposure (5 minutes) and breathwork (20 minutes).

Bonus Activity

Eye Exercises: Choose 1 per day and only do 1-3 repetitions to begin.  The eye muscles will get tired and may cause headaches if you do to much. 

Eye Gaze Stabilization (Directions) 

Figure 8 Eye Exercises 

• Put one arm straight out in front of you.  Make a sideways figure 8 (infinity symbol).  Your eyes should follow your hand.  Start low with 1 per day and work up to 15-20 per day. 

• You can do different variations such as figure 8, X, H, O

Near Far Gaze

• Focus on a near object for 2 seconds and a far away object for 6 seconds

• This is easiest to do outside or when you can look out a window. 

Panoramic Focus Defocus 

• This is easiest to do outside 

• Focus on something far away in the distance. 

• Relax the eyes and let it go out of focus.  

• Repeat the process several times. 

Divergent and Convergent Focus 

Exercise Steps

1. Sit or stand straight and look at a far off small object.

2. Hold out a pen at an arm’s length and look at its tip.

3. Slowly bring the tip close to your eyes, keeping the tip at level with your eyes.

4. Hold the tip for about 10 seconds at the point where you feel some strain or heaviness in the eyes. The tip should continue to appear clear and single – should not appear

5. Then again take it back to an arm’s length and hold it there for 10 seconds.

6. Again slowly bring the tip close to your eyes to the point where you feel some strain.

7. Repeat this 10 times and then again look at the small remote Then again repeat the whole cycle.

Exercise Schedule

1. To begin with, do this exercise for 5 minutes in the morning and 5 minutes in the evening at a time when you are relatively fresh.

2. Gradually increase the duration of the exercise to 15 minutes over a period of next 2

3. Carry it on religiously regularly for 2 months, after which once a day exercise for 5 minutes is sufficient to maintain good convergence of the eyes.

It is normal to feel slightly more strain, pain in the eyes and even headache for a few days when you begin convergence exercises. Rest assured that gradually you will recover and your symptoms due to convergence insufficiency will soon be better.