Do you find yourself rubbing your eyes and squinting hard after sitting for long hours on a computer or smartphone? If yes, you are not alone. Over the years, the time we spend on our gadgets has drastically increased, and this puts extra strain on our eye muscles. No wonder, we find ourselves suffering from blurred vision, itchy and watery eyes, headaches and even double vision.
Fortunately, yoga can serve as a great tool to improve overall strength and functioning of all organs in the body, including our eyes. So, splash some cold water, sit erect and get set to try these five yoga exercises that will help you relax eye strain, restore nerve strength and improve your vision in no time!
Try this exercise to relax your eyes and help them recover from fatigue.
- Sit with your spine erect, and close your eyes.
- Take a few deep breaths, and relax.
- Rub the palms of your hands vigorously, until they become warm. Now place the warm palms gently over your eyelids.
- Stay in this position, until the heat from the hands has been completely absorbed by your eyes.
- Keep your eyes closed, and then lower your hands.
- Rub your palms again and repeat the process 3-5 times.
This yoga exercise will help to strengthen your optic nerves and prevent dry eyes.
- Start with your eyes open.
- Blink around 10 times, as quickly as you can.
- Close your eyes and take deep breaths for about 20 seconds.
- Repeat blinking and closing your eyes, at least 3-5 times.
3. Sideways View
This exercise helps to stretch your eye muscles and relaxes your eyes, especially after a long day at work.
- Sit with legs straight in front of the body.
- Close the left fist and place it on the left knee, ensuring that your thumb points upwards.
- Look at a point straight in front of your eye line.
- Keep the head fixed in this position.
- Breathing out, focus your eyes on the left thumb.
- Breathing in, focus your eyes at a point in front of your eye line.
- Repeat the movement with the right thumb.
- Repeat the routine for both thumbs, at least 3-5 times.
- Close your eyes and rest.
4. Near and distant view
This movement helps to train an organ called the ciliary body, which adjusts the lens of the eye and improves the range and quality of our overall vision.
- Sit in a relaxed position, pick a point at a distance and focus on it.
- Extend your arm, and put your thumb right underneath the point of concentration.
- Begin shifting your focus between the tip of your thumb and the faraway point, alternating rhythmically between near and distance vision.
- Repeat the exercise 10 times.
- After 10 repetitions, relax your eyes with palming asana.
This is a ‘miracle’ exercise for people who spend too much time on their screens. After all, it restores nerve strength and improves focus.
- Picture a clock in front of your eyes, and raise your eyeballs, up to 12 o’clock.
- Hold the eyes still for a second, then lower the eyeballs to six o’clock.
- Continue moving the eyeballs up and down 10 times, without blinking (if possible).
- Your gaze should be steady and relaxed.
- Repeat with horizontal eye movements — from nine o’clock to three o’clock.
- Continue moving the eyeballs 10 times, without blinking.
- Complete this exercise by palming your eyes to relax them.
Practice these simple and effective yoga exercises every day for happy and healthy eyes!