Do you spend hours gazing at your 15 inch laptop screens or smartphones? Ah! This is probably the most popular scene in every house. Well, if you do, you certainly know how exhausting and gruelling it can be to your complete body, not just your eyes!
Human beings, especially kids are addicted to television, computer, mobiles and video games to a greater extent in the current scenario. The various enhancements in this tech savvy world has changed the way of living of the people, hence you should devote a special time for your health to be properly taken care of especially for your eyes.
Practicing yoga could be the best solution to take proper care of your eyes. Yoga exercises for eyes had existed for centuries and also helped lots of people in recovering their natural eyesight. Eye yoga are easy to do and can be done anywhere and anytime.
Eye yoga helps us to use our eyes to their fullest potential which is impossible in our present lifestyle. Yoga exercises for eyes also lets you learn to maintain optimal eye health that includes eye straining and also keep the eye moist. Vision is likely the most important amongst our senses.
But do we realise the importance of having a good eye health as much as having an overall effective health? Most of us do not care about our eyes as long as we can see through them. Thus to protect our eyes and to live a joyful life, we present you some of the best yoga techniques for eyes.
Yoga Exercises For Eyes
Here is the list of some best yoga exercises for eyes that you can do anytime and could be beneficial for your beautiful eyes.
Note: Before starting these exercises, it is always advocated to splash your eyes with cold water a few times and also make sure to keep your head and spine straight throughout the yoga exercises you are performing.
This is simple yet effective yoga exercises for eyes that warm your eyes for better circulation. This is quick and easy way to relax your eyes and interestingly, you can do this exercise anywhere at any time and you do not need any instrument for this exercise.
- Sit in a comfortable position with eyes closed and take some deep breathe to relax yourself completely.
- Rub the palms of your hands vigorously until you feel they are warm for about 20 seconds and gently place the palms over your eye lids.
- Feel the warmness of the palms being channelized onto eyes. Your eyes are being bathed in comforting darkness.
- Stay in the same position until the heat is completely absorbed by the eyes but don’t pressurise your face.
- Keep your eyes closed, lower your hands.
- Once again rub the palms and you can continue this exercise for about 2 to 3 minutes.
This exercise improves the blood circulation and can be done frequently to get rid of fatigue and inflation of the eyes.
Blink around 10 times very quickly at any time. This helps exercising the nerves of eyes and feels us relaxed.
- Blink your eye around 10 times in fast pace.
- Close your eyes and sit in relax position for 20 seconds. Now slowly take your attention on your breathe.
- Continue the same exercise for about 5 times.
Focus Switching of Eyes
The process of eyes changing focus is probably the most frequent function performed by our eyes in our daily routine life.
Most of people have glasses and thus they become lazy in doing this exercise which eventually leads to the weakening in the process of eyes changing focus and the eye muscles tends to become weak.
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This particular exercise improves the eye vision and strengthens the eye muscles as well.
Steps to follow:
- Sit in relaxed position; hold something with small letters like book or newspaper at your reading distance.
- Cover one of your eye with your hand
- You can keep the covered eye open to avoid fatigue.
- Now trace the shape of any small letters for 2-3 seconds.
- Look in the book and try to find something that is at least 20 feet away, it may be any other letter or any word.
- Trace its shape for another 2 or 3 seconds.
- Now relax your eyes.
- Repeat the same process again for second time.
- Now uncover the eye and cover the next eye which was open first and repeat the same exercise again.
You can do this exercise anywhere you go. Instead of book, you can use your wristwatch too!
It’s all up to you how you use your creativity and perform this exercise, but make sure you do this exercise as often as possible.
Tromboning Exercise for eyes
- Close your eyes and hold an object at arm’s length and inhale.
- Now move the object and touch the tip of your nose, open your eyes.
- Slowly enhance the distance of the object, look at the object and move it back out while exhaling.
- Repeat this exercise for about 2-3 minutes daily to improve the power of your vision.
Massaging is one of the best solutions to get relaxed. It is the therapy in which a person would feel completely relaxed and stress-free. Temple (the flat surface on the either side of forehead) massage is one of the finest solutions that help in improving the blood circulation through your optic nerves that carries the visual information from retina to the brain.
- Sit in relaxed position with your spine straight.
- Close your eyes and massage the side of your head on the level with the eyes softly with your finger points.
- Gently feel the circular movements of your fingers on your temple area and feel the relaxation.
- Continue the exercise for about 5 to 10 minutes until you entirely feel relaxed or stress free.
Rotational viewing exercise
Practicing this particular exercise improves the vision and helps in relieving the stress and strain of your eyes.
Steps to follow:
- Sit in relax position with legs straight in front of your body.
- Keep the left hand on the left knee.
- Now hold your right fist above the right knee with the thumb pointing to upward direction, keep the elbow straight.
- Now keep your head in static position and focus your eyes on the upward pointing thumb.
- Make a circle with the thumb keeping the elbow straight, concentrate on the motion of the thumb.
- Repeat this exercise five times each in clockwise and anti-clockwise direction.
- Repeat the same process with the left thumb pointing upwards 5 times.
- Now close and rest the eyes and sit in relax position for 5 minutes.
Breathing pattern during the exercise:
- Inhale while finishing the upper arc of the circle.
- Exhale while finishing the lower arc.
Up and Down Viewing exercise
Exercising this helps in improving the vision of your eyes as well as the concentration of your eyes.
Easy Steps to follow:
- Sit in relaxed, straight position with legs straight in front of your body.
- Place both the fist on the knees and both the thumbs pointing upward direction (thumbs up.
- Slowly raise the right thumb keeping the arms in the straight position. Move the thumb in the upward direction by raising the arms follow with the eyes.
- When the thumb reaches the maximum height, slowly bring it down to the starting position continuing the eye contact with the thumb movement while keeping the head still.
- Repeat the same procedure now with the left thumb pointing upward direction.
- Practice this exercise 5 times with each thumb.
- Make sure your head and spine should be in straight position throughout the exercise.
- At the end, close your eyes for 2-3 minutes and relax.
Breathing pattern for this exercise:
- Inhale while raising the eyes.
- Exhale while lowering the eyes.
Nose tip staring exercise
Performing this exercise will not only increase your concentration level but also make your eye muscles strong and make your vision clear and focussed.
Simple and easy steps:
- Make yourself relaxed.
- Sit in cross-legged position.
- Now lift your right arm straight directly in front of your nose.
- Making a fist with the right hand, keep your thumb pointing towards upward direction.
- Now focus both the eyes on the tip of the thumb.
- Bend the arm and slowly bring the thumb to the tip of the nose, make sure you do not lose your eye contact from the tip of the thumb.
- Remain in the same position for a while, say at least 2-3 minutes.
- Now continue to gaze at the tip of the thumb and slowly strengthen the arm.
- This whole movement of arms will make a single round.
- Perform at least five such rounds in a day.
Breathing rule for this exercise:
- Inhale while the thumb is pulled to the tip of the nose.
- Hold your breath while holding the thumb at the tip of your nose.
- Exhale when you strengthen your arm straight.
Near and Distant Viewing
Viewing the long distance things is simple yet effective eye exercise to improve your long distance vision while you are outside.
If you do a lot of close-up work like sitting for more hours on laptop, your eyes might get either fixed in a stare or limited to small areas right in front of your face, which eventually leads to further myopia progress.
How to exercise:
- When you are outside, or when looking out of window, remove your glasses or contact lenses (if you have) and attain the best focus you can into the distance.
- Start from your left, trace the horizon with your eyes, move your eyes up and down.
- Go slowly and in unhurried manner.
- Trace the long distant objects from left to right and vice-versa.
- Once you have finished, relax your eyes.
- When you are inside your house, look at the utmost point in the room (At least 7 feet away).
- Now trace the surrounding objects you see, like door frames, furniture’s, wall hangings etc.
- Remember to blink normally like you do otherwise it may lead to facial muscles tension.
Breathing pattern to follow while performing this exercise:
- Inhale when you are viewing the closer objects.
- Exhale when you are looking at the distant objects.
Hydrotherapy or Hydropathy is a technique where water is used to treat eyesight because water has the ability to remove heat from eyes, clean your eyes, and water cannot hurt your eyes as well. This particular exercise helps in relieving the stress and strain of your eyes and makes them cool inside.
- Take a bowl of hot and cold water separately in front of you.
- Put a clean cloth in each bowl. Close your eyes.
- Now dip the cloth in hot water, drain the water from cloth and place the cloth on your closed eyes for about 30 seconds.
- Repeat the same procedure with the cold water.
- Continue the exercise by alternatively placing the hot and cold water strips on your eyes.
- Repeat the process for at least 5 times.
After completing all above exercises, lie in a Shavasan (corpses pose) for few minutes and relax yourself completely. Breathe normally and don’t elude any thoughts or any movement.
Yoga practice helps develop the body and mind adding a lot of health benefits yet it is not a substitute for medicines. Well, it is important to learn and practice yoga under the supervision of trained yoga teacher.
Practicing these simple yet effective yoga techniques along with healthy calcium rich food will certainly help you to keep your eyes healthy and foreshortens the vision stress level which is normally seen in current scenario.
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