Use of yoga for curing ailments is not a new thing. It has been used for centuries by the practitioners of Ayurveda and yoga asanas. Many people find the concept of using exercises or yoga poses for eyesight improvement and yet what could be more stimulating than exercises for the eye.
We keep staring at a screen all day, and the strain builds up. When we take a break, and get rid of the tensions, it will help cure many ailments.
Yoga exercises for eye problems
- Rotation with up and down movement: Moving eyes up and down helps to improve vision and protects from other eye disorders.
- Start from the seated position with your legs out in front of you.
- Keep your spine straight and close your fist.
- Have it on your right knee with the thumb pointing to the ceiling.
- Keep an object in front of you and look at this steadily.
- Exhale deeply and move your eyes to the ceiling.
- Do not move your head.
- When you take in your breath, bring your eyes down to the floor to look at the object. Exhale and move your gaze back to the ceiling. Repeat this 5-10 times.
- Rotation with sideways movement: Sideways movement of the eyes helps people who suffer from hypermetropia and myopia.
- Start from sitting position and keep the spine erect.
- Keep the hands on the knees with the thumbs pointed to the ceiling.
- Keep your eyes on the thumbs.
- Bring your clasped fist to your eyebrows.
- Move your hands to the right; follow the movement with the eyes.
- Bring the hands back to the eyebrows and follow with the eyes.
- Now, do the same for the other side.
- Repeat 10 times and close your eyes for 5 seconds after each cycle.
- Rotation complete circle: You get good protection from diseases and infections by practicing full rotation of the eyes. This also helps those who spend long hours in front of the computer, which includes just about every one of us.
- Begin in the sitting position with the spine erect and the thumbs of your clenched hands facing the ceiling.
- Bring your right hand up and make clockwise rotations with it.
- Follow the movement with the eyes. Then, make anti-clockwise rotations and follow the movement with the eyes.
- Now, use you left hand to do the same thing.
- Repeat the entire sequence 2-3 times.
- Palming: Palming helps to relax eyes, improve blood circulation and rid puffiness and tiredness.
- Rub the palms of your hands on your leg so that they become warm. You can also sit down and rub your palms against each other.
- Now, place the warm palms on your eyelids and feel the warmth.
- Tratak: The meaning of Tratak is ‘gazing for long time.’ This is helpful for the vision and concentration.Method:
- Begin from any sitting position in front of a candle, make the room dim.
- You can chant or count numbers to keep the mind from wavering.
- Look at the candle but try not to blink.
- In this way, increase the period of the gaze from a couple of seconds to one minute or more.
Deep Blink for Eye Health
It helps develop the keenness of your long-distance vision and increase your ability to see more.
- Cut some big letters from a magazine or newspaper. Stick them on a wall that has a clear space of about 8-10 feet in front of it.
- Use a chair to sit in front of the wall and look at the letters. Move the chair back from the wall until the letters blur. Keep the chair there.
- Sit down in the chair and take a few breaths to help you relax.
- Now, take a deep breath, clench your fists, close your eyes, tighten your muscles and the inner core. Hold the breath for 5-6 seconds.
- Exhale through the opened mouth and open your eyes. You should see the letter clearly for one or two seconds.
- Relax and breathe slowly. Wait until the letters become blurred. Then, repeat the entire thing again 2-3 times.
This is called the skull-shining breathing exercise. It helps improving the blood circulation for improved vision. It has many other benefits also like cleansing your lungs, improving the growth of hair and making your tummy flat.
- Begin in seated position, either separately or against a wall. You may develop backache as the breathing exercise is powerful.
- Keep your hands in Apaan mudra.
- Join the tip of the thumb of both hands to the tips of the middle and ring finger.
- This helps clear all dirt blockage of the eyes, ears, nose and mouth.
- Bring your lower abdomen inward with a quick inhalation of breath.
- Make a powerful quick exhalation.
- Do this rapidly say 5-6 times every second.
- Keep your hand on your laps.
- If you cannot concentrate on the abdomen region, use your hands to improve the focus.
Avoid if you have heart disease or high blood pressure.
This helps improve the blood circulation and the vision.
- Begin with any seated yoga pose.
- Use your right thumb to close your right nostril.
- Inhale through the left nostril and exhale forcefully keeping the right nostril closed.
- Repeat this 15-20 times.
- Feel the vibration in your abdominal walls as you do this exercise.
- Now, do this with the left hand for closing the left nostril.
- Complete the cycle or Bhastrika.
- Relax for 30 seconds. Repeat 2-3 times.
Avoid if you have high blood pressure.
Anulom – Vilom Pranayama
This is the alternate nostril breathing exercise. It is a type of aerobic exercise of eyes which increases the blood flow in the eyes thus helping to improve the vision.
- Begin in seated position with the hands on your knees.
- With the right thumb close the right nostril.
- Take a deep breath with the left nostril.
- Use your index finger to close your left nostril and exhale through the right nostril.
- Now do the same for the other hand.
- Each cycle is one round of Anulom – Vilom Pranayama. Do it 15-20 times.
Avoid if you just bathed, had sex, or a meal. Wait for one hour.
Throughout the yoga asana, keep your eyes relaxed. Do not do any exercise if you feel any pain. Consult your yoga teacher and then proceed.