10 Yoga Exercises for Better Eye Vision
No doubt, this digital world has given us a lot, but due to extended screen timings at work one common issue that has come up is eye strain. To address the same, eye yoga exercises have come up as an effective way to relieve stress. Yoga for the eyes helps in improving vision, relaxing the eye muscles, reducing strain, and promoting overall eye health. However, a lot of individuals are not familiar with the best exercises for better eye vision.
On that note, Ekattva Yogshala- a yoga school in Rishikesh- decided to share 10 eye yoga exercises to help you see better, and improve vision.
Let’s get started!
Best Yoga Exercises for Eyes
Below are 10 beneficial eye yoga exercises, designed to support better vision and alleviate eye strain:
Palming for Eye Relaxation
Palming is the best eye yoga exercise which relaxes the optic nerve and removes eye strain through light blocking and giving your eyes rest. The technique calms down the eye and mind, thus providing instantaneous stress relief. During this yoga exercise for eyes, warmth of your hands stimulates better flow around the eyes, increasing circulation, aiding the healing processes, and reducing fatigue. An effective for those who spend hours working on screens or suffer from frequent eye strain and mental exhaustion.
How to Perform this Eyesight Yoga Exercise?
Rub your palms together to generate warmth, then gently cup them over your closed eyes. Rest your elbows on a table, close your eyes, and take a few deep breaths. Stay in this position for 2-3 minutes.
Blinking Exercise
A very simple yoga practice for eyes that is most often neglected when we are engaged in using the screens. Blinking stimulates the free-flowing of tear film in the eye and thus protects the eye from dryness or irritation. Additionally, it stimulates the uptake of moisture by the eyes when it's required, in particular as a method of dealing with dryness and computer vision syndrome. Not blinking conversely brings out ocular stress, which influences our level of comfort thus allowing hydration even in dry air or air-conditioned.
How to Perform this Eyesight Yoga Exercise?
Blink rapidly for about 20 seconds, then close your eyes for a moment and relax. Repeat this exercise three times.
Eye Rolling for Flexibility
Rolling the eyes is a good way to improve the flexibility of the eye muscles, which can reduce the stress that develops in the eyes by sitting at a laptop or reading a book for a long time. This yoga exercise for the eye is designed to create a range of movement and variability of the eye muscles, which might make the process of stiffness go away. This eye yoga exercise is especially good for people who get headaches a lot or feel like their eyes are surrounded by a tight sensation because of the stress of it. Besides, rolling the eyes can contribute to the release of endorphins, which can lead to a more overall feeling of calm and relaxation.
How to Perform this Eyesight Yoga Exercise?
Sit comfortably and look upward, then begin to roll your eyes slowly in a clockwise direction. Complete the circle five times, then reverse and roll anticlockwise for five more circles.
Near and Far Focus for Vision Strengthening
This yoga exercise for the eye helps the ciliary muscles, which are responsible for the movement of the lens that light enters the eye and converges to the retina, to be strong enough to adjust the lens. Through the training of near and far focus, you will develop flexibility in the eye muscles and thus can discharge eye-strain issues related to such close-up work as reading or computer use. Gradually, it can develop the accommodation (the eye's power to change focus at various distances) that is most important for people especially, those who are experiencing presbyopia or have the problem of focus adjustment.
How to Perform this Eyesight Yoga Exercise?
Hold an object (like your finger or a pen) at arm’s length and focus on it for 5 seconds. Then shift your focus to an object in the distance, about 10 feet away, for another 5 seconds. Repeat this back-and-forth movement 10 times.
Figure Eight Tracking for Eye Coordination
Track the figure eight motion to the eyes while doing these exercises. It helps the eyes to move smoothly and also the hands to be able to keep the balance of the entire body. The exercise will energize and strengthen the external eye muscles. Hence, your eyes will be able to uninterruptedly switch between the different areas. It also balances and heightens body consciousness, thus the eyes become able to trail intricate profiles. This is highly applicable to athletes or workers involved in constant distension.
How to Perform this Eyesight Yoga Exercise?
Imagine a large figure eight lying horizontally, about 10 feet in front of you. Trace this shape with your eyes in a slow, controlled movement for 30 seconds, then switch directions.
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Zooming for Strengthening Focus
The zooming eye yoga exercise incrementally facilitates focusing power, which should be especially useful to individuals experiencing problems in maintaining focus. This should be due to the impossibility of experiencing the dual appearance of objects of different distances. It teaches eyes to work as a team smoothly, increasing convergence and creating divergence, which is necessary for reading, and other activities that require tight focus, and driving out by practice of eye coordination.
How to Perform this Eyesight Yoga Exercise?
Extend your arm with your thumb up, focus on your thumb, and slowly bring it closer to your nose while maintaining focus. Move it back to arm’s length and repeat 10 times.
Eye Squeeze for Muscle Relaxation and Eye Moisture
Eye squeezing is an eye yoga exercise that relaxes and strengthens the eyelid muscles and contributes to the release of natural oils from the meibomian glands. For example, it is most beneficial to those who suffer from dryness and irritated eyes after prolonged screen exposure. The skip-and-relax method also increases blood flow to the eyelid area, which in turn, helps reduce puffiness and tension in the eyes. Eye squeezing can provide benefits like better vision, less eye strain, and overall relaxation.
How to Perform this Eyesight Yoga Exercise?
Close your eyes tightly and squeeze them for 5 seconds. Then open your eyes wide and hold for another 5 seconds. Repeat this sequence 10 times.
Side-to-Side Eye Movement for Peripheral Vision
This movement is carried out by the lateral eye muscles which in turn creates extra strength and enhanced peripheral vision. The side-to-side motion not only deters the shrinking eye from developing tunnel vision but also allows the eyes to relax from the habitually fixed stare. Warn especially those who need to be more aware of what's happening around them, like drivers and athletes. This eye yoga exercise also prevents the eyes from feeling pain thanks to muscle stiffness; hence, promoting eye comfort in the long run.
How to Perform this Eyesight Yoga Exercise?
While keeping your head still, look as far to the left as possible and hold for a few seconds, then look as far to the right as possible. Repeat this 10 times.
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Diagonal Eye Movement for Full Muscle Engagement
Diagonal eye movements are composed of a wide range of muscles that are usually of "no use" in everyday life. This eye yoga exercise plays a direct role in coordination and control, thereby reinforcing the healthful motion in all directions. It is a superb way to de-stress the muscles within the eyes and increase their flexibility, two activities that can hinder common eye problems like soreness and blurred vision.
How to Perform this Eyesight Yoga Exercise?
Look up to the top left corner, then diagonally down to the bottom right. Repeat this 10 times, then switch to the opposite corners, from top right to bottom left.
Light Massage and Acupressure for Stress Relief
This massage promotes better circulation around the eye area, which can alleviate eye strain, reduce puffiness, and relax facial muscles. The acupressure points help release tension built up in the facial muscles, reducing the impact of sinus congestion and improving lymphatic drainage. Massaging these points can relieve stress, reduce the occurrence of headaches, and encourage deep relaxation, which is beneficial for both physical and mental well-being.
How to Perform this Eyesight Yoga Exercise?
Gently massage the temples, the area above the eyebrows, and around the cheekbones using small, circular motions. Focus on pressing lightly on points just below the eyebrows and near the bridge of the nose.
Yoga Exercises For Eyes: Final Words
Including eye yoga exercises in your daily routine is an effective way to combat the visual stress of modern life. Whether at work, during study breaks, or as part of a wind-down routine, these exercises can help maintain eye health, improve focus, and reduce stress. For the best results, practice consistently, even if it’s just for a few minutes each day.
If you cannot go out for yoga, our online yoga programs can make your life a little easier. Practice meditation and pranayama from the comfort of your home with the guidance of yoga experts from Ekattva Yogshala.
Check out these online yoga programs to rejuvenate the mindful experience:
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5-day online pranayama course in India
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