Yoga

Yoga for eyes – Improve
eyesight naturally

Your digitally-strained eyes will thank you for these simple yoga exercises.

Yoga asanas are known to improve the functioning of our organs. Yoga also happens to have a series of exercises that can improve the functioning of our eyes. These exercises can help overcome various eye-related problems such as short sightedness and long sightedness.

Did you know?

Other than a few diseases such as glaucoma and cataract, which occur due to bacterial infections, many eye disorders are related to the malfunctioning of the ocular muscles that may be caused by chronic mental and emotional tension. Yoga techniques for the eyes help alleviate disorders such as myopia and hypermetropia that are caused due to defects in the eye muscles.

Just blink - yoga exercises for your eyes

Some of the yoga exercises are as simple as blinking, and yet so powerful. We tend to forget to blink when browsing long hours on our electronic devices. Simple exercises like blinking can make the eyes healthier and stronger.

Power yoga for your eyes

  • Palming
  • Blinking
  • Changing the focus of eyes from side to side simultaneously
  • Changing the focus of eyes forward and sideways simultaneously
  • Rotational viewing
  • Viewing upwards and down simultaneously
  • Preliminary nose tip gazing
  • Near and distant viewing

Regular practice of these yoga eye exercises helps to relax eyesight and facilitate the normal functioning of our eyes.

Note: Before starting these exercises, it is always recommended to splash your eyes with cold water a few times. Remember to keep the head and spine straight throughout the exercises.

1

Palming

 

  • Sit quietly with eyes closed and take a few deep breaths to relax yourself
  • Rub the palms of your hands vigorously until they become warm and place the palms gently over your eyelids
  • Feel the warmth of the palms being transferred onto the eyes and the eye muscles relaxing. Your eyes are being bathed in soothing darkness
  • Stay in this position until the heat from the hands has been completely absorbed by the eyes
  • Keeping the eyes closed, lower your hands
  • Once again rub the palms and repeat the process at least three times
2

Blinking

yoga exercise for eyes

  • Sit comfortably with your eyes open
  • Blink around 10 times very quickly
  • Close your eyes and relax for 20 seconds while taking your attention to your breath
  • Repeat this exercise about five times
3

Sideways viewing

yoga exercise to improve eye sight

  • Sit with legs straight in front of the body
  • Now lift the arms keeping your fist closed and your thumbs pointing upward
  • Look at a point straight in front of you in level with your eyes
  • Keep the head in this fixed position, focus on the following one after the other, by shifting your vision to the:
    • Space between the eyebrows
    • Left thumb
    • Space between the eyebrows
    • Right thumb
    • Space between the eyebrows
    • Left thumb
  • Repeat this exercise 10 to 20 times
  • After completing this exercise, close your eyes and rest

Observe the following breathing pattern as you perform the above exercise:

 
  • Inhale in a neutral position
  • Exhale while looking to the side
  • Inhale and come back to the center
4

Front and sideways viewing

  • Sit with legs straight in front of the body
  • Now, close the left fist and place it on the left knee ensuring that the thumb points upwards
  • Look at a point straight in front of you and in level with your eyes
  • 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 you and in level with your eyes
  • Repeat the same process with the right thumb
  • Close your eyes and rest
5

Rotational viewing

  • Sit with legs straight in front of your body
  • Place the left hand on the left knee
  • Hold the right fist above the right knee, with the thumb pointing upwards. Keep the elbow straight
  • Now keeping the head still, focus your eyes on the thumb
  • Make a circle with the thumb, keeping the elbow straight
  • Repeat this exercise five times each in clockwise and anti-clockwise direction
  • Repeat the process with the left thumb
  • Close your eyes and rest

Observe the following breathing pattern during this exercise:

  • Inhale while completing the upper arc of the circle
  • Exhale while completing the lower arc
6

Up and down viewing

  • Sit with legs straight in front of your body
  • With both the thumbs pointing upwards, place both the fists on the knees
  • Slowly raise the right thumb keeping the arms straight. Follow the motion of the thumb upwards with the eyes
  • When the thumb is raised to the maximum, gradually bring it down to the starting position. Continue to keep the eyes focused on the thumb while keeping the head still throughout
  • Repeat the same process with the left thumb
  • Practice these five times with each thumb
  • The head and the spine should be kept straight throughout
  • Close the eyes and relax

Observe the following breathing pattern as you perform the above exercise:

  • Inhale while raising the eyes
  • Exhale while lowering the eyes
7

Preliminary nose tip gazing

  • Sit in cross-legged pose
  • Lift the right arm straight directly in front of the nose
  • Making a fist with the right hand, keep your thumb pointing upward
  • Focus both eyes on the tip of the thumb
  • Now bend the arm and gradually bring the thumb to the tip of the nose, all the while having the eyes focused on the tip of the thumb
  • Remain in this position for a while with the thumb held at the tip of the nose with the eyes focused there
  • Continuing to gaze at the tip of the thumb, gradually straighten the arm
  • This constitutes a single round
  • Perform at least five such rounds

Observe the following breathing pattern as you perform the above exercise:

  • Breathe in while the thumb is pulled to the tip of the nose
  • Retain inside while holding the thumb at the tip of the nose
  • Breathe out as the arm is straightened
8

Near and distant viewing

  • Stand or sit by an open window with a clear view of the horizon. Keep the arms by your side
  • Focus on the tip of the nose for 5-10 seconds
  • Repeat this for about 10-20 times
  • Close and relax the eyes

Observe the following breathing pattern:

  • Inhale during close viewing
  • Exhale during distant viewing

After completing all the above exercises, lie down in Shavasana (Corpse pose) for a few minutes and relax completely. Breathe gently and normally, and do not resist any thoughts or sensations during the exercise.

According to a report published by the American Academy of Ophthalmology, 49.8% of the world’s population will suffer from short-sightedness by the year 2050. Practice these yoga exercises for 10-15 minutes every day and keep your eyes healthy and safe from any complications.

Practicing Yoga helps develop the body and mind, yet is not a substitute for medicine. It is essential to learn and practice yoga under the supervision of a trained Yoga teacher. In case of any medical condition, practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.

Find a Sri Sri Yoga program at an Art of Living center near you.

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