In our increasingly screen-dominated world, where digital devices and long hours of staring at screens have become the norm, the eyes often bear the brunt of strain and fatigue. Yoga for eye health offers techniques that provide a natural and effective way to alleviate this strain, promote relaxation, and enhance overall eye health.
In Eyesight improvement yoga, Trataka is an ancient Yogic kriya with 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.
Starting position:
1. Sit in Sukhasana, Vajrasana, or any other meditative posture. If sitting on the floor is not possible, sit on a firm chair with an erect backrest.
2. Keep the body erect, head straight, and palms facing down, resting on the knees or thighs.
Sequence of steps:
➔ Phase 1: Shoulder Gaze:
1. Keeping the eyes open, gaze straight ahead at one point.
2. Slowly, without moving the head, move the eyeballs to the right shoulder in one slow, continuous movement.
3. Rest the gaze on the right shoulder for a few seconds, without blinking (Dakshina Jatru).
4. Gently, begin moving the eyes to the center and then towards the left shoulder (Vama Jatru).
5. Return the gaze to the center point.
➔ Phase 2: Upward and Downward Gaze:
1. From the center, take the gaze upwards and hold for a few seconds without blinking.
2. Return the gaze to the center and take the gaze down, all the while keeping the head motionless.
3. Return the gaze to the center.
➔ Phase 3: Nasal Gaze:
1. Keeping the eyes open, gaze straight ahead at one point.
2. Fix both eyes on the tip of the nose (Nasikagraha).
3. Continue to gaze for a few seconds and then close your eyes.
➔ Phase 4: Eyebrow Gaze:
1. Keeping the eyes open, gaze straight ahead at one point.
2. Focus both eyes on the space between the eyebrows (Bhrumadhya).
3. Continue to gaze for a few seconds and then close your eyes.
➔ Phase 5: Eyeball Rotation:
1. Keeping the eyes open, gaze straight ahead at one point.
2. Rotate both eyeballs in clockwise and anti-clockwise motions.
➔ Phase 6: Peripheral Sight:
1. Keeping the eyes open, gaze straight ahead at one point.
2. With the eyes looking ahead, try to ‘see’ the sides, left and right.
3. Now look into the distance and close your eyes.
Posture release:
1. Open your eyes and blink a couple of times.
2. Open the eyes wide and gently squeeze them shut.
3. Palm the eyes.
Recommended practice:
1. Practice 1 or 2 rounds of all phases together.
2. Pause between rounds for a few seconds by palming the eyes.
Starting position:
1. Sit or stand facing a window, comfortably erect and not leaning on a wall/fixture.
Sequence of steps:
1. Raise your palms upwards, maintaining them at “reading distance” (approximately 1 foot).
2. Gaze at the tip of your fingers for 5 seconds.
3. Now gaze at something very distant (any object/tree, leaves, etc.) for 5 seconds.
4. Return the gaze to your fingertips.
Posture release:
1. Open your eyes and blink a couple of times.
2. Open the eyes wide and gently squeeze them shut.
3. Palm the eyes.
Recommended practice:
1. Repeat the above sequence for at least 1-2 minutes.
Starting position:
1. Stand or sit comfortably erect without taking support where you can see either the rising or setting sun. Alternatively, choose the moon, any star, or planet. Do not strain the neck.
Sequence of steps:
1. If the sun is the chosen object, there will be a small time window.
2. Gaze at one point within the rising or setting sun (which is red and not too bright) until comfortable. Gaze not more than 2 minutes after sunrise or before sunset. Stop when eyes grow weary, teary, or the tendency to blink increases.
3. In case the chosen objects are in the night sky, gaze at them as long as comfortable.
4. Close your eyes and gently palm the eyes.
Posture release:
1. Open your eyes and blink a couple of times.
2. Open the eyes wide and gently squeeze them shut.
3. Palm the eyes.
Recommended practice:
1. Practice daily for 2-5 minutes, as per individual comfort.
Starting position:
1. Sit in any comfortable meditative posture (or on a chair), keeping the head and body erect.
Sequence of steps:
1. Light a candle and keep it 16 to 20 inches away; the tip of the flame just below eye level. If using a flower, symbol, or any other object, place it at a similar distance. The point of attention must be as small as possible, even if the object is large.
2. Ensure there is no draft of air and the flame is steady.
3. Steadily gaze at either the tip of the flame or the tip of the wick until tears flow from the eyes or the eyes grow weary. If using any other object, choose one point within the object to fix your gaze. Be sure not to overstrain the eyes. Blinking is a protective mechanism of the body. Hence, do not gaze unblinkingly for long.
4. Close your eyes and visualize the object or try to see its image within. Visualize at the center of the forehead (Bhrumadhya).
5. When this image begins to fade, palm the eyes and then slowly open them.
Note: It is recommended that the room be neither brightly lit nor very dark.
Recommended practice:
1. Practice daily for 2-5 minutes, as per individual comfort.
Limitations/Contraindications:
1. Not recommended for serious eye disorders, glaucoma, and high myopia.
2. This exercise is not suitable for people with psychic problems such as schizophrenia or hallucinations.
Benefits:
1. Purifies the eyes and strengthens the eye muscles by exercising them to focus on a point.
2. Corrects short-sightedness.
3. Improves vision, concentration, and memory. Hence, recommended for school children too.
4. Cures sleep-related disorders such as headaches, insomnia, and nightmares.
5. By fixing the gaze, the restless mind also comes to a halt. Hence, it calms the mind and provides inner peace and silence.
6. Helps overcome mental, behavioral, and emotional ailments.
7. Enhances self-confidence, patience, and willpower.
Along with practicing yoga for eye health, here are some additional tips to take care of your eyes holistically:
● Take a handful of clean water in your hands, dip your eyes in it, and blink a few times in the water to freshen up your eye muscles.
● Follow the 20/20/20 rule when using digital devices: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce strain on your eyes.
● Avoid long periods of screen time. Take breaks frequently and ensure you have proper lighting to reduce eye strain.
● Include foods rich in vitamins A, C, and E, as well as omega-3 fatty acids in your diet. These foods include carrots, leafy greens, citrus fruits, walnuts, and chia seeds.
● From time to time, relax your eyes by gently massaging around your closed eyes in a circular motion using your fingertips.
Whether you're looking to relieve eye strain, prevent eye conditions, or simply relax and refresh your vision, incorporating these techniques of yoga for eye health and eyesight improve yoga into your daily routine can offer numerous benefits.