How to Do Yoga Eye Exercises: 10 Steps
Yoga eye exercises are an effective way to improve and maintain eye health, reduce eye strain, and promote relaxation. These exercises are especially helpful for individuals who spend long hours in front of computer screens or engage in activities that put stress on the eyes. Here are 10 easy steps to perform yoga eye exercises and reap the benefits.
Step 1: Find a comfortable space
Choose a quiet, peaceful place to practice these exercises. Sit down comfortably on a chair or on a yoga mat with your back straight and your feet flat on the ground.
Step 2: Remove your glasses or contact lenses
Take off any glasses or contact lenses before starting the eye exercises. This allows your eyes to move freely without any restrictions.
Step 3: Warm up your hands
Rub your hands together to create friction and warmth. This helps enhance blood circulation in your palms, which is essential for the upcoming exercises.
Step 4: Palming
Place your warm palms gently over your closed eyes. Make sure there is no pressure on your eyeballs. Concentrate on breathing deeply while keeping your elbows relaxed. This step is meant to relax and refresh your eyes.
Step 5: Eye rolling
Slowly roll your eyes clockwise ten times, then repeat counter-clockwise ten times. Be sure to move only your eyeballs while keeping the rest of your face still.
Step 6: Trataka (candle gazing)
Light a candle and position it at eye level approximately two feet away from you. Focus your gaze on the flame without blinking for as long as you can. When you feel the need to blink, close your eyes for a few seconds, then re-open them and continue gazing at the candle flame.
Step 7: Sideways viewing
Raise both of your arms so they are parallel to the floor, with each hand forming a fist and the thumbs pointing upward. Keeping your head still, shift your gaze towards your left thumb, then to your right thumb. Repeat this process 10 times.
Step 8: Near and far focusing
Hold your thumb six inches away from your nose. Focus on your thumb for a few seconds, then shift your focus to an object in the distance for a few seconds. Alternate between near and far focus for a total of 10 repetitions.
Step 9: Rubbing the sleep from your eyes
Place both of your thumbs near the bridge of your nose and use them to gently press outward on both eyes at once. This helps alleviate eye strain and promote movement in the muscles surrounding the eyes.
Step 10: Blinking
Blink rapidly ten times to promote hydration and relaxation in your eyes. Then, close your eyes for several seconds to allow them to rest.
Incorporating yoga eye exercises into your daily routine can help improve eye health, reduce eye strain, and promote relaxation. Practicing these techniques consistently may lead to better overall vision and eye comfort. Remember to consult with an optometrist or healthcare professional before starting any new exercise regimen, especially if you have pre-existing conditions or concerns about your eye health.