Yoga Eyes Exercises: 60 Days Journey To Better Eyesight

Yoga Eyes Exercises- 60 Days Journey to Better Eyesight

Are you Tired of wearing glasses or contact lenses? Are you tired of staring at screens all day long and feels the strain on your eyes?

Well, what if I told you there’s a way to release eye strain, but also improve your vision and prevent eye-related problems, all with a simple yoga eye exercise?

That’s right, today I’m going to show you some eye-opening yoga eye exercises that will change the way you look at eye care forever. In this blog, I will guide you through some simple, but very effective yoga eye exercises. And you can do these exercises anywhere, anytime.

These exercises will not only improve your vision and reduce eye strain, but they will help you focus better, sleep more soundly, and even alleviate headaches. So, get ready to see the world with a whole new perspective!

This is the most comprehensive guide to Yoga eyes exercise to improve vision ever. In this guide, you will learn everything you need to know about the practice and implementation of yogic eye exercises.

By regular practice of Yoga eye exercises, many people have improved their eyesight. Try this for 60 days and see the magic. As a beginner or an advanced yoga practitioner, you may have questions or difficulties implementing Yoga eye exercises. This ultimate guide to Yoga eye exercises will provide you with in-depth knowledge of the topic. Here you will learn:

Factors that contribute to bad eyesight
Guidelines for Eye Exercises
Preparation Eyes Exercises
Exercise I: Palming Eyes Exercise
Benefits of Palming Eyes Exercise
Exercise 2: Blinking Eyes Exercise
Benefits of Blinking Eyes Exercise
Exercise 3: Sideways Viewing Eyes Exercise
Benefits of Sideways Viewing Eyes Exercise
Exercise 4: Front and Sideways Viewing Eyes Exercise
Benefits of Front and Sideways Viewing Eyes Exercise
Exercise 5: Up and Down Viewing Eyes Exercise
Benefits of Up and down viewing Eyes Exercise
Exercise 6: Rotational Viewing Eyes Exercise
Benefits of Rotational Viewing Eyes Exercise
Exercise 7: Preliminary Nasikagra Drishti
Benefits of Preliminary Nasikagra Drishti
Exercise 8: Near and Distant Viewing Eyes Exercise
Benefits of Near and Distant Viewing Eyes Exercise
Ultimate Guide to a Diet for Improving Eye Sight
Additional Tips to Improve EyeSight

This is the most complete guide available on the internet. Let’s dive right in….

Factors that leads to Bad Eyesight

A lot of people wear spectacles or contact lenses to improve their vision. You will find anyone in your friends or relatives. Glasses or contact lenses do not cure bad eyesight. Eye problems can get worse or you may get more powerful lenses if you don’t take the necessary measures at the right time.

The Factors that contribute to bad eyesight are:

Artificial and bad lighting
Prolonged computer use
Television or video-watching
Poor diet
Muscle inefficiency due to prolonged hours of office work or study
Mental and emotional tension
Toxic condition of the body
Aging

The Poor lighting or bad lighting problem can be solved easily. A proper diet plays a vital role in our health. A healthy diet nourishes the whole body and it is vital for the health of the eyes. I will talk in detail about the diet after the eye exercises in the last part of this blog.

Our eyes work tirelessly every day, whether we’re scrolling on our phones, working on a computer, or watching TV, and as a result, they can become tired and strained. But fear not, because, with the help of these yoga eye exercises, you can give your eyes the relaxation and rejuvenation they deserve.

Guidelines for Eye Exercises

The eye exercises that I am sharing with you will help to alleviate various disorders related to the malfunctioning of the eye muscles, such as short and long-sightedness, presbyopia, and squint. These eye exercises are not useful for diseases such as glaucoma, trachoma, and cataracts. Although a clinical study published by NCBI explains the efficacy of eye exercises (non-pharmacological methods) in the management of Timira. (Ametropia and Presbyopia)

Practice all these eye exercises regularly with patience and perseverance. Do not expect an instant cure or improvement. It takes a long time or many years for a disease or defect to manifest in the eyes. Therefore healing will also take some time, a few months or more.

Preparation Eyes Exercises

Before practicing eye exercises make sure to splash pure, cold water onto the eyes a few times. Hold a little water in your palms above a water basin and splash it onto the eyelids. Do this about 10 times before beginning the eye exercises. This will stimulate the blood supply in the eyes and it also helps to tone up the eyes.

Practice notes:

All the eye exercises should be performed one after the other in the sequence explained. Do not modify the sequence of eye exercises. make sure you practice the complete series of eye exercises once early in the morning or once in the evening.
Make sure you are completely relaxed during the practice of eye exercises. Do not strain, since it will lead to fatigue and tiredness of the eyes. Keep your facial muscles, eyebrows, and eyelids completely relaxed.
After completion of each eye exercise, close your eyes for at least half a minute for relaxation.
The practice of palming may be performed at this time.
Do not wear Glasses or eye lenses while performing eye exercises.

Exercise I: Palming Eyes Exercise

Sit in any comfortable position with a straight spine and gently close your eyes.
Then rub your palms against each other to generate some heat and warmth.
When you feel that the hands are warm enough then gently place the palms on the eyes without applying any pressure on the eyelids.
Feel the warmth and energy transfer from the hands into the eyes.
Maintain this contact of palms with eyes until all the warmth is absorbed by the eyes. Then gently lower your hand and keep your eyes closed.
Once again rub your palms against each other until they become warm and then place them back on the closed eyes.Repeat this sequence three to five times.

Benefits of Palming Eyes Exercise

Palming eye exercise will help you relax the eye muscles and reduces eye strain caused by prolonged use of digital devices or prolonged periods of close work.
Palming exercise relieves eye strain, and palming helps to improve visual sharpness and reduce symptoms of nearsightedness, farsightedness, and astigmatism.
Palming helps to reduce stress and tension in the body, which creates a positive impact on overall well-being and health.
Palming exercise helps to increase awareness of the sensations in the body, leading to greater relaxation and a sense of calmness.

To enhance the benefits of palming eye exercise, practice it in front of the rising or setting sun. Do not look directly at the sun, except for a few initial moments when the sun is rising or when it is setting.

Exercise 2: Blinking Eyes Exercise

Sit in any comfortable position with your eyes open.
Now start blinking your eyes ten times very quickly and then close your eyes.
Relax and take 5 to 10 deep long breaths.
Open your eyes and repeat the blinking ten times quickly and then close your eyes and relax for 5 to 10 deep long breaths. Practice this 3-5 times.

Benefits of Blinking Eyes Exercise

Blinking eyes exercise encourages the spontaneous response of the blinking reflex. It induces relaxation of the eye muscles.
Blinking exercise helps to lubricate the eyes and reduces eye strain. It is beneficial for people who spend long hours in front of digital devices.
Blinking exercise increases blood flow to the eyes. It helps to reduce symptoms of dry eye syndrome, such as itching, burning, and soreness.

Exercise 3: Sideways Viewing Eyes Exercise

Sit in any comfortable position with a straight spine & your eyes open or sit in a seated straight legs position with your spine straight.
Now raise your arms at shoulder level, keeping them straight, and create a fist with both the hands & thumbs pointing upwards.
Now move the arms away from each other but make sure the thumbs remain in your vision & line of sight. If thumbs are not visible, then move the arms close to each other, so that they come into view. The head should not move.
Now, look at a fixed point directly in front at the level of your eyes. Fix the position of the head in this neutral position. Take a deep long breath in and Then, without moving the head sideways, focus the eyes & gaze in the following sequence the other:
Exhale gaze your left thumb
Inhale gaze your third eye (Ajnachakra) the space between the eyebrows.
Exhale and gaze at your right thumb
Inhale gaze your third eye (Ajnachakra) the space between the eyebrows.
Exhale gaze your left thumb.

This is one round. Practice 10 rounds and then rest, close your eyes, and relax. You can do palming after 5 rounds. Finally, close your eyes and relax. In case your arms become tired then relax, close your eyes & take 5-10 deep long breaths, and then start the next round.

Benefits of Sideways Viewing Eyes Exercise

Sideways viewing eyes exercise help to improve eye coordination. This exercise strengthens the muscles of the eyes, and it also improves peripheral vision.
Sideways viewing exercises reduce eye strain and fatigue.
People struggling with conditions like strabismus (eye turns), should practice these exercises. It helps to reduce symptoms and improve vision. It also prevents and corrects squint.

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Exercise 4: Front and Sideways Viewing Eyes Exercise

Sit in any comfortable position with a straight spine & your eyes open or
Sit in a seated straight legs position with your spine straight.
Now extend your arms straight and create a fist with both hands.
Now place the left fist on the left knee with your thumb pointing upward. Now move the right arm to the right side at shoulder level. Make sure you can view the right-hand fist with the thumb pointing upward.
Now, look at a fixed point directly in front at the level of your eyes. Fix the position of the head in this neutral position.
Inhale focus the eyes on the left thumb.
Exhale and move your focus to the right thumb.
Inhale and move your focus to the left thumb.

This is one round. Practice 10 rounds and then rest close your eyes and relax. You can do palming after 5 rounds. Finally, close your eyes and relax. In case your arms become tired then relax, close your eyes & take 5-10 deep long breaths, and then start the next round.

Repeat the same procedure on the left side of the body.
Place the right fist on the right knee with your thumb pointing upward. Now move the left arm to the left side at shoulder level, so that you can view the left-hand fist with the thumb pointing upward.
Now, look at a fixed point directly in front at the level of your eyes.
Fix the position of the head in this neutral position.
Inhale focus the eyes on the right thumb.
Exhale and move your focus to the left thumb.
Inhale and move your focus to the right thumb.

This is one round. Practice 10 rounds like this on the left side of the body.

Benefits of Front and Sideways Viewing Eyes Exercise

Front and Sideways Viewing Eyes Exercise has all the benefits of Sideways viewing Eyes Exercise. Further, it improves the coordination of the medial and lateral muscles of the eyeball.

Exercise 5: Up and Down Viewing Eyes Exercise

Sit in a seated straight-legged position with legs extended. Make sure your spine is straight.
Now extend your arms straight and create a fist with both hands.
Now place both fists on the knees with both thumbs pointing upward.
Keeping the arms straight, slowly inhale and raise the left fist.
Follow the motion with your focus & gaze fixed on the left thumb.
Once the thumb reaches completely up, slowly exhale and lower the left fist.
Follow the motion with your focus & gaze fixed on the left thumb.
Now repeat the same movement with the right hand & fist.

This is round one. Practice up to 10 times rounds. You can do palming after 5 rounds. Finally, close your eyes and relax. In case your arms become tired then relax, close your eyes & take 5-10 deep long breaths, and then start the next round.

Benefits of Up and down viewing Eyes Exercise

Up and down viewing eyes exercise balances the upper and lower eyeball muscles.

Exercise 6: Rotational Viewing Eyes Exercise

Sit in a seated straight-legged position with legs extended. Make sure your spine is straight. Both arms are extended & straight.
Now place your right hand on the right knee.
Create the fist with the left hand with the thumb pointing upward.
Now make a large circular movement with the left arm while keeping your gaze & focus on the left thumb without moving the head.
Starting in the clockwise direction from 9 o clock to 3 o clock and from 3 o clock to 9 o clock.
Inhale while completing the upper arc of the circle.
Exhale while completing the lower arc.

This is one round. Practice 10 rounds in a clockwise direction and then 10 rounds in an anticlockwise direction. Repeat with the right thumb. Keep the head and spine straight throughout. Finally, close and rest your eyes.

Practice palming after every 10 rounds. Make sure your breath is slow and synchronized with the movement of hands forming a perfect circle.

Benefits of Rotational Viewing Eyes Exercise

Rotational viewing improves the coordinated activities of all the eye muscles.
Rotational viewing eye exercise helps to train your eye muscles to move smoothly and efficiently. This reduces eye strain and improves visual performance.
Rotational viewing exercises can help to improve your visual acuity, which is the clarity and sharpness of the vision.
Rotational viewing improves the coordinated activities of all the eye muscles. It helps to improve your ability to track moving objects, which is important for activities such as reading and playing sports.

Exercise 7: Preliminary Nasikagra Drishti

Preliminary nose tip gazing Eyes Exercise

Sit in any comfortable posture with your legs crossed. You can also sit in a seated straight legs position with legs extended. Make sure your spine is straight.
Inhale and extend your left arm at shoulder level. Make sure the left arm is straight.
Make a fist with the left hand, with the thumb pointing upward in front of the nose.
Focus your gaze with both eyes on the tip of the thumb.
Exhale, bend the arm and slowly bring your thumb close to the nose tip. keep your gaze and focus fixed on the tip of the thumb.
Remain for a few seconds with the thumb held at the nose tip and the eyes focused there.
Inhale slowly straighten the arm, continuing to gaze at the thumb tip.

This is one round. Practice 10 rounds. Keep the head and spine straight throughout& shoulders relaxed. Finally, close and rest your eyes. Palming may be performed several times.

Benefits of Preliminary Nasikagra Drishti

Preliminary nose tip gazing Eyes Exercise helps to improve focus and concentration, it trains the mind to be in the present moment.
This exercise improves the accommodation and focusing power of the eye muscles.
It helps to reduce eye strain, especially if you spend long hours in front of a computer screen.

Exercise 8: Near and Distant Viewing Eyes Exercise

This exercise is to practice in an open space or you can do it while sitting or standing at an open window. Make sure you have a clear view of the outside.
Inhale and focus on a distant object outside the window that is far away from you for 5 seconds.
Exhale and focus your gaze on the nose tip, i.e. Nasikagra Drishti, for 5 seconds.

This is round one. Repeat this process for 10 rounds. Close your eyes and relax. Palming may be performed at this time.

Benefits of Near and Distant Viewing Eyes Exercise

Benefits of Near and distant viewing Eyes Exercise are the same as Preliminary nose tip gazing Eyes Exercise but the range of movements in eye muscles is increased.

Ultimate Guide to a Diet for Improving Eye Sight

As we age, our eyes become more vulnerable to various health issues that can lead to poor vision, macular degeneration, cataracts, and glaucoma.

But there is a way to prevent these age-related eye diseases and even improve your eyesight. The secret lies in consuming a proper diet, rich in essential nutrients and vitamins that can play a significant role in maintaining or boosting your eye health.

If you value your eyesight and want to keep your eyes healthy and strong, then make sure you include all these crucial nutrients into your diet for better vision.

Vitamin A, C, and E, Omega-3 fatty acids, Lutein and Zeaxanthin
These are the top nutrients that can help protect your eyes from damage caused by free radicals and maintain the health of your retina and cornea.
Make sure you include sweet potatoes, carrots, spinach, citrus fruits, strawberries, almonds, sunflower seeds, salmon, sardines, and green leafy vegetables in your daily meals to boost your eye health.
But nutrition is not the only factor that affects your eyesight.

If you want to rectify poor vision then simplify and change your diet and avoid heavy, oily, spicy foods, tinned foods, processed foods, pre-packed, and junk foods. Prefer a vegetarian diet and reduce non-vegetarian food items.

Additional Tips to Improve EyeSight

Try to depend less on the use of glasses. Use them only when it is necessary. Leave them off during leisure time whenever possible. This will help the eyes to adjust and start functioning normally.
Make a habit of walking on the grass, sand, and bare earth, with bare feet early in the morning or around sunset. It is relaxing and beneficial for the eyes.
Relaxing effects are due to the reflex connections between the soles of the feet and the visual areas of the brain.
People wearing restrictive footwear must practice this.
Take a sun bath facing the rising or setting sun. Make sure your eyes are closed. Feel the ultra-violet rays soothing and relaxing the eyes.

Frequently Asked Questions about Yoga Eye Exercises

Are Yoga Eyes Exercises suitable for everyone?

Yes, Yoga Eyes Exercises are suitable for all age groups, any person can do it. However, we recommend you consult with an eye care professional before starting any new exercise routine.

How long should I practice Yoga Eyes Exercises each day?

Ideally, aim for 15-20 minutes of dedicated practice each day. Consistency is key to experiencing the full benefits.

Can Yoga eye exercises help with conditions like myopia or hyperopia?

Yes, Yoga eye exercises may contribute to overall eye health, but they are not a substitute for professional medical advice. Always consult your eye care specialist for personalized guidance. The eye exercises that I am sharing with you will help to alleviate various disorders related to the malfunctioning of the eye muscles, such as short and long-sightedness, presbyopia, and squint. These eye exercises are not useful for diseases such as glaucoma, trachoma, and cataracts.

What should I do if I experience discomfort during the exercises?

In case you experience any discomfort or pain, stop the exercises and consult with an eye care professional. You should always listen to your body and then adjust the intensity of the exercises accordingly.

Can I continue Yoga Eyes Exercises after the initial 60 days?

Yes, Absolutely. You should continue the practice beyond the initial 60 days. It will help you maintain the improvements in your eyesight and contribute to long-term eye health.

Conclusion

Yoga eye exercise practitioners agree that repeated usage of these exercises significantly improves eyesight, reduces eye strain, and improves focusing power. So, try incorporating Yoga eye exercises into your daily practice and see the results.

I hope you liked this post. Now I would like to hear from you. What did you think of today’s post? Or maybe if you have a question about Yoga eye exercise. Let me know by leaving a comment below.

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About the Author: Sukhvinder Singh Chaitanya

Sukhvinder Singh (Chaitanya) is an experienced yoga teacher. (ERYT-500 & YACEP with 20,000+ hours of teaching experience) He is a master yoga teacher in Ashtanga Vinyasa Yoga, Vinyasa Flow, Hatha Yoga, Yin Yoga, Iyengar Yoga, Ayurveda & Laughter Yoga. He has been teaching yoga, laughter yoga & meditation all across the globe in teacher training programs, workshops & corporate sector for almost 10 years. He's the founder and director of the Yoga Chaitanya International Institute, a leading Yoga Teacher Training school in the world. He shares his expertise in his blogs and his YouTube Channels.