Our eyes are very powerful sense organs. However, it is estimated that over 30% of the population of the world suffers from some form of eye disorder. At present our lifestyle has become inseparable from screens. Whether it’s for work or for social life, we find ourselves exposed to screens all the time. This constant exposure, combined with a lack of proper eye exercises and care, can lead to a lot of strain on our eyes. So, what can we do to maintain good eye health in such conditions? Many people underestimate the potential benefits of yoga exercises for eyes. These exercises bring relief to tired eyes and improve eye health in general. If practiced for a period of 60 days, yoga for eye health can not only rejuvenate and relax but also strengthen your eyes.
The yoga exercises for better eyesight have practices that increase blood circulation and flexibility in the muscles of your eyes. Some sadhaks report remarkable improvements in eyesight but the intention when practicing these exercises is not about achieving complete vision correction. These best yoga techniques for improving eyesight have been used traditionally for centuries and are even more relevant in the modern times because of the strain our eyes are subjected to every day.
Best Traditional Yogic Techniques for Better Eyesight
Yoga for Eye Care
Palming the Eyes:
Palming the eyes is practiced after completing the practice of Trataka. It is a way to relax the eyes after the eye movements.
- Gently rub your palms to create some heat.
- Place your palms on the eyes such that the base of your palms are gently resting on the lids of your closed eyes.
- Hold this position for 5 to 10 seconds.
Eye wash:
An eye wash or bath is very refreshing for tired or dry eyes.
- Take drinking water in one palm.
- Dip one eye into it for a few seconds.
- Blink the eye a couple of times when it is in the water.
- Repeat with the other eye.
Yogendra Trataka
Trataka is a kriya or a hygiene practice. Trataka eye exercise in yoga means ‘to gaze’. It is one of the most effective yoga exercises for eyesight because it has multiple benefits. Traditionally, it has been practiced by yogis in different ways not only for its beneficial effects on the eyes but also for its tremendous effect on improving concentration.
A word of caution:
The eyes are the most delicate and valuable features of our body. Hence, practice Trataka safely by blinking whenever discomfort is felt. This means not to gaze unblinkingly at any external object for a long time. It must be noted that all eye movements must be non-jerky and never excessive. Spectacles can be removed before the practice of Trataka.
Trataka Variations
Variation 1 - Movement of eyeballs
- Sit in Sukhasana, Vajrasana or any other meditative posture.
- If not possible to sit on the floor, sit on a firm chair with an erect backrest.
- Keep your body erect, head straight and palms facing down, resting on the knees or thighs.
Phase1: Shoulder gaze:
- Keeping the eyes open, gaze straight ahead at one point.
- Slowly, without moving the head move the eyeballs to the right shoulder in one slow, continuous movement.
- Rest the gaze on the right shoulder for a few seconds, without blinking.
- Gently, begin moving the eyes to the centre and then towards left shoulder.
- Return gaze to the centre point.
Phase 2: Upward and Downward gaze:
- From the centre take the gaze upwards and hold for a few seconds without blinking.
- Return gaze to centre and take the gaze down all the while keeping the head motionless.
- Return gaze to the centre.
Phase 3: Nasal gaze:
- Keeping the eyes open, gaze straight ahead at one point.
- Fix both the eyes on the tip of the nose.
- Continue to gaze for a few seconds and then close the eyes.
Phase 4: Eyebrow gaze:
- Keeping the eyes open, gaze straight ahead at one point.
- Focus both the eyes on the space between the eyebrows.
- Continue to gaze for a few seconds and then close the eyes.
Phase 5: Eyeball rotation:
- Keeping the eyes open, gaze straight ahead at one point.
- Rotate both eyeballs in clockwise and anti-clockwise motions.
Phase 6: Peripheral sight:
- Keeping the eyes open, gaze straight ahead at one point.
- With the eyes looking ahead try to ‘see’ the sides, left and right.
- Now look into the distance and close the eyes.
Posture release:
- Open your eyes and blink a couple of times. Then open your eyes wide, gently squeeze them shut. Palm your eyes.
Recommended practice:
- Practice 1 or 2 rounds of all phases together.
- Pause between rounds for a few seconds by palming the eyes.
Variation 2 - Near and Distant gazing
- Sit or stand facing a window, comfortably erect and not leaning on a wall/fixture.
- Raise your palms upwards. Maintain it at “reading distance” (approx. 1 foot)
- Gaze at the tip of your fingers for 5 seconds.
- Now gaze into something very distant (any object/tree, leaves etc.) for 5 seconds.
- Return the gaze to finger tips.
- Open your eyes and blink a couple of times. Then open your eyes wide, gently squeeze them shut. Palm your eyes.
Recommended practice:
- Repeat the above sequence for at least 1-2 minutes.
Variation 3 – Surya/Chandra/Tara/Graha Dhyana
- Stand or sit comfortably erect without taking support where you can see either the rising or setting sun or the moon, any star or planet.
- Do not strain your neck.
- If the sun is the chosen object, then there will be a narrow time window.
- Gaze at one point within the rising or setting sun (which is red and not too bright) till comfortable.
- Gaze not more than 2 mins after sunrise or before sunset.
- Stop when eyes grow weary, teary or tendency to blink increases.
- In case the chosen objects are in the night sky, gaze at it as long as comfortable.
- Close the eyes and gently palm the eyes.
- Open your eyes and blink a couple of times. Then open your eyes wide, gently squeeze them shut. Palm your eyes.
Recommended practice:
- Practice daily for 2-5 minutes, as per your comfort.
Variation 4 - Candle or Object gazing
This trataka involves gazing at a lit candle or any other object.
- Sit in a place that is neither brightly lit nor very dark. Take up any comfortable meditative posture, keeping your head and body erect.
- Light a candle and keep it 16 to 20 inches away; the tip of the flame just below eye level. In case it is a flower, symbol or any other object, it must be placed at similar distance.
- The point of attention must be as small as possible, even if the object maybe large.
- Make sure there is no draft of air and the flame is steady.
- Steadily gaze at either the tip of the flame or the tip of the wick, till either tears flow from your eyes or they grow weary. If using any other object, choose one point within the object to fix gaze.
- Be sure not to over-strain the eyes. Blinking the eyes is a protective mechanism of the body. Hence, do not gaze unblinkingly for long.
- Now close the eyes and visualize the object or try to see its image within. Visualise it at the centre of the forehead.
- When this image begins to fade, palm the eyes and then slowly open them.
- Open your eyes and blink a couple of times. Then open your eyes wide, gently squeeze them shut. Palm your eyes.
Recommended practice:
- Practice daily for 2-5 minutes, as per your comfort.
Limitations /Contraindications:
- Not recommended for serious eye disorders, glaucoma and high myopia.
- Not suitable for people with psychic problems such as schizophrenia or hallucinations.
Benefits of Yogic Eye Exercises
- Purifies your eyes and strengthens the eye muscles by exercising them to focus upon a point.
- Corrects short sightedness.
- Improves eyesight, concentration and memory. Hence, recommended for school children too.
- Cures sleep-related disorders such as headache, insomnia, nightmares, etc.
- Calms the mind and provides peace and silence.
- Helps overcome mental, behavioural and emotional ailments.
- Enhances self-confidence, patience and willpower.
Why Should You Practice These Yoga Eye Exercises for 60 Days?
A period of about 2 months or 60 days is quite habit-forming and you will begin to practice these exercises for improvement of your eye health regularly. Begin with a short session of about 5 minutes and then slowly increase it to 10 minutes. This will help you to build strength in your eye muscles. Gradually, you will notice the effects on your eye comfort and your ability to focus.
Along with these exercises, the following general eye care tips are also beneficial:
- Eat plenty of green leafy vegetables like spinach, along with carrots, mangoes, papaya, milk, and butter. These foods are rich in essential nutrients like vitamins A, C, and E, which are crucial for maintaining eye health.
- Read or work in proper light, preferably natural daylight. Position yourself so that the light comes from the left and behind, reducing glare and strain on your eyes.
- Always watch TV from a distance of at least 10 feet, with the screen at eye level. This reduces eye strain and ensures comfortable viewing.
- Don't expose your eyes to direct bright room lights, as this can cause discomfort and strain.
- Drink sufficient water, eat balanced healthy meals and do some physical exercises for at least 30 minutes every day for better general health.
FAQs about Yoga for Eye Health
- Can yoga eye exercises help with conditions like myopia or hyperopia?
Yoga eye exercises may help manage eye strain and improve focus, which can provide relief for some symptoms of myopia (nearsightedness) and hyperopia (farsightedness). But these exercises don’t fully correct refractive errors. You may still need corrective lenses.
- Are there any precautions I should take before starting eye yoga?
Avoid straining your eyes, keep your sessions brief initially, and always practice in a comfortable, well-lit environment. If you have eye conditions like glaucoma or recent eye surgery, you must consult your doctor first.
- Can eye yoga exercises reduce the need for reading glasses?
While eye yoga to improve eyesight can improve eye flexibility and focus, which may delay the age-related need for reading glasses, it may not eliminate the need for them altogether.
- Can children practice eye yoga exercises?
Yes, yoga exercises for eyesight are generally safe for children, especially those who use digital screens frequently.
- Can I wear my contact lenses or spectacles while doing yoga eye exercises?
No. Remove your contact lenses or spectacles before practicing yoga exercises for eyes.
- Can eye yoga exercises help prevent cataracts?
While eye yoga can enhance overall eye health, it doesn’t prevent cataracts, which are often age-related. However, it may promote healthier eyes and better circulation.
- Can eye yoga help with dry eyes and screen fatigue?
Eye yoga exercises like blinking and palming can promote natural eye lubrication, offering relief for dry eyes, especially for those working on screens all day.
- Can eye yoga exercises help reduce eye bags and dark circles?
Eye yoga exercises can improve blood circulation around the eyes, potentially reducing puffiness and dark circles when practiced regularly along with a healthy lifestyle.
Overview
A 60-day sadhana to improve eyesight with yoga exercises such as the trataka variations will definitely help you to form a good habit and you will find yourself consciously taking better care of your eyes. Although these techniques are very simple to learn and follow, they are extremely powerful if they are practiced consistently. This is not only a step towards better vision, it is also a gesture of self-care.