Today, about 35% of the global population suffers from myopia and hyperopia to varying degrees. These conditions are typically managed with strong glasses or contact lenses that correct refractive errors of the eye. However, it’s important to understand that glasses do not cure poor vision. In fact, prolonged use of strong glasses may worsen the problem. Therefore, glasses should only be used when absolutely necessary.
Many yoga postures and exercises are designed to improve the functioning of specific organs in the body. Yoga offers a set of exercises that enhance eye function and help overcome various eye-related issues, such as:
Myopia (nearsightedness)
Hypermetropia (farsightedness)
Other visual impairments
Other conditions like cataracts and glaucoma may result from bacterial infections, but many eye problems are related to dysfunction in the eye muscles, caused by chronic mental and emotional stress. Yoga techniques help relieve these disorders by addressing muscle dysfunction in conditions like myopia and hyperopia.
Practicing these exercises regularly over several months can significantly support the healthy functioning of the eyes.
Therapeutic Yoga Techniques Include:
Palming (placing palms over the eyes)
Blinking
Shifting focus from side to side
Shifting focus forward and sideways
Rotational eye movements
Vertical eye movements
Nose-tip gazing
Near and distant focusing
Note: Before beginning the exercises, always rinse your eyes several times with cold water. Keep your head and spine upright during the entire session.
Exercise 1: Palming
Sit calmly with your eyes closed and take a few deep breaths to relax.
Rub your palms together vigorously until warm and gently place them over your closed eyelids.
Feel the warmth from your palms being absorbed into the eyes and the muscles relaxing. Your eyes are bathed in soothing darkness.
Stay in this position until the heat is fully absorbed.
Lower your hands while keeping your eyes closed.
Repeat the process at least three times.
Exercise 2: Blinking
Sit comfortably with your eyes open.
Blink rapidly about 10 times.
Close your eyes and relax for 20 seconds. Slowly shift your awareness to your breath.
Repeat this set about 5 times.
Exercise 3: Side-to-Side Eye Movement
Sit with your legs stretched out in front.
Raise both arms, clench your fists, and point the thumbs upward.
Gaze at a point straight ahead, level with your eyes.
Keep your head still and move your gaze as follows:
Left thumb
Between the eyebrows
Right thumb
Between the eyebrows
Left thumb again
Repeat this sequence 10–20 times.
Close your eyes and relax.
Breathing:
Inhale in the center position.
Exhale while looking to the side.
Inhale as you return to center.
Exercise 4:Forward and Sideward Viewing
Sit with legs extended in front.
Place your left fist on the left knee with the thumb pointing upward.
Look at a point straight ahead at eye level.
Keep your head still.
Exhale and focus on the left thumb.
Inhale and return focus to the point straight ahead.
Repeat the same with the right thumb.
Close your eyes and relax.
Exercise 5: Rotational Eye Movement
Sit with legs extended.
Place the left hand on the left knee.
Hold the right fist above the right knee, thumb pointing up, arm straight.
Keep your head steady and focus on the right thumb.
Move the thumb in a large circle and follow the movement with your eyes.
Repeat 5 times clockwise and 5 times counterclockwise.
Repeat with the left thumb.
Close and relax the eyes completely.
Breathing:
Inhale while tracing the upper arc of the circle.
Exhale during the lower arc.
Exercise 6: Vertical Eye Movement
Sit with legs stretched forward.
Place fists on the knees with thumbs pointing upward.
Slowly raise the right thumb, keeping your arm straight. Follow the thumb with your eyes.
When the thumb reaches the top, lower it back while maintaining focus.
Repeat with the left thumb.
Do 5 repetitions with each thumb.
Keep your head and spine straight.
Close your eyes and relax.
Breathing:
Inhale as the gaze moves upward.
Exhale as the gaze moves downward.
Exercise 7: Nose-Tip Gazing
Sit in a cross-legged position.
Raise your right arm in front of your nose.
Form a fist with the thumb pointing upward and focus both eyes on the thumb tip.
Slowly bend the arm and bring the thumb closer to the nose while maintaining focus.
Stay in this position for a moment, then extend the arm again.
This completes one round. Repeat at least 5 times.
Breathing:
Inhale as the thumb moves closer.
Hold the breath with thumb at the nose tip.
Exhale while extending the arm.
Exercise 8: Near and Distant Viewing
Stand or sit near an open window with a clear view of the horizon.
Focus on the nose tip for 5–10 seconds, then shift gaze to the distant horizon.
Repeat 10–20 times.
Close and relax the eyes.
Breathing:
Inhale as the gaze comes nearer.
Exhale as the gaze shifts to the distance.
After completing all the exercises, lie in Shavasana (Corpse Pose) for a few minutes and completely relax. Breathe gently and naturally, without resisting any thoughts or sensations during the practice.
