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Yoga Exercise For Eyes: Understanding The Benefits

Written by Dr. Jatin Bhide on Fri, 11 November 2022

Key Highlights

  • Adults spend 60% of their time looking at screens.
  • Our eyes are among the most frequently used organs in our bodies.
  • Except for blindness, yoga has the potential to treat nearly every eye disorder.
  • Yoga for the eyes can be used as a complementary treatment for improving eyesight.
  • Yoga asanas such as Halasana, Balasana, Padahastasana, Sirsasana, and others help to protect and improve the health of your eyes.
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Previously, children spent their leisure time playing in the sand, stones, and other outdoor activities. However, nowadays, children of all age groups spend their time in front of the television, mobile, tablet, laptop, play station, and iPod. This causes increased vision problems at a young age.

On the other hand, adults spend up to 60% of their time on mobile phones, TV, tablets, and laptops. This adds to the strain on the eyes and their components.

Our eyes are among the most frequently used organs in our bodies. Indeed, vision is associated with more than half of the brain's tissues. So much of the information our brains receive about the world is visual.

That is, our eyes are crucial in how we interpret our surroundings, make decisions, and form perspectives. Our eyes are under a lot of stress, and needless to say, they need to be taken good care of through the right diet and exercise! Yes, you read that right. Among several other benefits, yoga exercise has been proven to beneficial for the eyes too.

Let us understand how yoga exercise for eyes can benefit you.

Yoga and eye health

Yoga's health benefits are well documented. However, many people are unaware of the benefits of yoga for eye health. Yoga can help you reduce eye strain and enjoy better vision and eye comfort by combining standard poses that improve eye health with specialized moves designed specifically for your eyes.

Except for blindness, yoga has the potential to treat nearly every eye disorder. There are several asanas in yoga that can aid in the treatment of eye disorders. Regular yoga practice strengthens the muscles around the eyes. Yoga asanas increase blood circulation throughout the body, including the head. Thus, fresh oxygenated blood flowing in the eyes protects them from a variety of diseases. Yoga can help you reduce the strain on your eyes.

There are a total of six muscles responsible for connecting the eye to the eye socket and moving it sideways and up and down. We can look at and see from any angle because of the eye's flexibility.

However, when we put too much strain on our eyes, such as when reading, watching movies, or driving, the eye muscles become drained, affecting flexibility. The eyes begin to burn and tire. This is referred to as eye fatigue. If you have a habit of obsessively looking at phones and other devices, be aware that it can exacerbate the disease. If you want to get rid of eye strain, practice yoga.

Benefits of doing yoga for the eyes

While yoga eye exercises have many health benefits, there is no research to back up the claim that you can do yoga for your eyes to get rid of glasses.

However, here is a list of possible eye benefits of yoga.

Benefits of yoga on eye health

 

Improves eyesight

While it is considered that yoga can help with vision issues such as near-sightedness, scientific research is inconclusive. Yoga for the eyes, on the other hand, can be used as a complementary treatment for improving eyesight.

Alleviates eye strain

Stress is the most common cause of eye strain. Yoga eye exercises not only relieve stress but also help to strengthen the ocular muscles. These two factors can help to alleviate eye strain. A study, for example, discovered that practicing yoga for eight weeks reduced eye strain in 60 nursing students.

Reduces dark circles

Yoga reduces stress and is thought to increase blood flow, which lightens dark circles. However, there is no scientific evidence directly linking yoga eye exercises to the removal of dark circles.

Reduces intraocular pressure

Tratak kriya, which includes ocular exercises, may reduce IOP in glaucoma patients. The proposed Tratak kriya causes ciliary muscle contraction and relaxation, which may increase aqueous humor outflow. Furthermore, this yoga-based intervention may reduce stress and improve glaucoma patients' quality of life.

These simple yoga exercises will benefit your digitally strained eyes. Many yogic exercises are designed to improve the function of specific organs in the body. Yoga offers a series of eye exercises that improve eye function and aid in the treatment of various eye problems such as short and long-sightedness. Yoga techniques for the eyes aid in the treatment of a variety of eye muscle disorders such as myopia and hypermetropia.

Yoga asanas such as Halasana, Balasana, Padahastasana, Sirsasana, and others help to protect and improve the health of your eyes.

Tratak meditation exercises improve vision and lower the risk of blindness and poor eyesight. Pranayama techniques such as Anulom Vilom and Kapal Bhati can aid in the prevention of eye diseases such as cataracts and glaucoma.

You can also incorporate mudras like Prana Mudra, Surya Mudra, and Vayu Mudra into your practice regularly.

Eye exercises

Here is a list of simple exercises to improve your vision:

1. Rotation of eyes:

  • Maintain a straight posture.
  • Make yourself at ease by keeping your spine straight.
  • Maintain your hands on your lap.
  • Rotate your eyes clockwise and counterclockwise. 5-10 minutes per side.
  • Keep your head still.

2. Switching the focus:

  • Hold something with tiny letters (such as a newspaper or book) at arm's length.
  • Hand over one of your eyes.
  • To prevent fatigue, keep the covered eye open.
  • For 2 or 3 seconds, trace the outline of any small letter.
  • Look up from your book and search for something at least 20 feet away.
  • Trace its shape for two or three seconds more (do not squint). Simply close your eyes.
  • Steps 4 through 6 must be repeated.
  • After five minutes, cover the other eye and repeat the cycle for another five minutes.

3. Eye palming:

  • Relax by sitting quietly with your eyes closed and taking some deep breaths.
  • Rub your hand's palms powerfully until they are warm, then place them over your eyelids.
  • Feel the warmth of your palms transferring to your eyes and your eye muscles relaxing.
  • Maintain this stance until the heat from your hands has been soaked up completely by your eyes.
  • Lower the hands while keeping the eyes closed.
  • Repeat the process three times more.

4. Blinking the eyes:

  • Sit up straight and open your eyes.
  • Blink ten times as quickly as you can.
  • For 20 seconds, close your eyes and relax. Pay attention to your breathing.
  • This should be done 5 times.

5. Flexing the eyes:

  • Relax and raise your head.
  • Rotate your eyes clockwise.
  • Slow down and make sure you get to all the corners.
  • Consider a flying ball circling your face.
  • After one minute, switch to an anti-clockwise rotation.

Yoga exercise for the eyes

1. Halasana

  • Lay on your back.
  • Lift your lower and middle back and place your toes on the floor behind you.
  • Bring your chest as near to your chin as you can.
  • The palms can stay flat on the floor, but you can bend the arms and use the palms to support your back.

2. Ustrasana - the camel pose

  • Put your hands on your hips and kneel on the yoga mat.
  • Arc your back and slide your palms over your feet at the same time until your arms are straight.
  • Maintain a neutral position for your neck, rather than straining it.
  • Breathe out and slowly return to your starting position.

3. Bhastrika Pranayama

  • Sit in any position that is comfortable for you (such as Sukhasan, Ardhapadmasan, or Padmasana)
  • Close your eyes and straighten your back.
  • Put your palms up on your knees (in Prapthi Mudra)
  • Fill your lungs with air as you inhale.
  • Completely exhale.
  • Inhale and exhale at a 1:1 ratio. For example, if you breathe in for six counts, you must exhale for six counts.

4. Bal Bakasana – Baby Crane Pose

  • Start with Marjariasana.
  • Place your elbows flat on the ground.
  • Your fingers should be spread apart and pointed forward.
  • Lean forward so that your entire body weight is transferred to your triceps.
  • Find your balance and gradually raise both feet off the ground. Put your feet together.

Tips for keeping your eyes healthy

Apart from yoga for the eyes, follow the advice given below to keep your eyes healthy.

Tips for keeping your eyes healthy
 

  • Drink plenty of water to stay hydrated.
  • Schedule regular eye exams to detect eye conditions early.
  • Wear sunglasses to protect yourself from UV rays.
  • While working on the computer, take frequent breaks.
  • Consume vegetables such as kale, spinach, and carrots.
  • Quit smoking.

Conclusion

Yoga techniques can help with a variety of eye muscle disorders, including myopia and hypermetropia. Regularly practicing these for a few months can go a long way toward facilitating normal eye function. These are just a few of the many ways yoga can help you improve your vision.

Exercise is critical for any muscle in the body. These simple yoga exercises can provide a welcome break from your hectic daily routine, reduce stress, and alleviate eye strain in just a few minutes. You can also supplement your workout with our eye exercise routine to strengthen your eye muscles.

Yoga, combined with a healthy diet rich in vision-protective vitamins, minerals, and herbs, as well as other forms of moderate exercise, is an excellent way to naturally improve and sharpen your eyesight.

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Dr. Jatin Bhide

Dr Jatin Bhide is an Ayurvedic doctor with over 16 years of enriching experience in Marketing and Strategy across OTC/FMHG, herbal medicine and Nutraceuticals (Europe) industries. He did his Bachelor of Ayurvedic Medicine and Surgery (BAMS) from Mumbai University, before moving on to do a Post Graduate Diploma in Pharmaceuticals and Healthcare Management.

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