With the advent of the internet, there has been a massive increase in the time that we spend on screens like TV, Mobiles, Tablets and Laptops. Such extended exposure to screens has not eaten up into our leisure time, it also has detrimental effects on long term health of our eyes. Constant focus on a point close to our eyes not only leads to a reduction in eyesight, it also causes eye strain and can lead to requirement of glasses. Such issues can be avoided with some simple eye yoga exercises. So here are some practices in yoga for eyes to remove glasses and bring long term improvement in eyesight of the practitioner.
These practices can help to relax your eyes and to counter issues like short and long sightedness.
Yoga for eyes to remove glasses and improve eyesight
Eye yoga enables you to perform specific exercises to improve your eyesight. These eye yoga exercises help to correct issues like myopia and hypermetropia that a lot of us suffer from due to excessive screen time with our current lifestyles. These exercises also help in restoring the normal functioning of eyes. You can also use yoga accessories like yoga eye pillows for relaxing your eyes and get relief from eye strain.
For people who have glasses, these glasses can help in reducing the power of lenses and completely removing glasses in some cases. Here are some of the yogic practices that you can use for holistic healing of your eyes.
Eye yoga exercises
The practice of palming simply means relaxing your eyes by rubbing your palms together and placing them gently on your eyes till you feel the warmth. This simple exercise can be repeated a few times after a hard day at work for relaxation as well.
Here are the steps for performing this exercise properly.
- Get into a comfortable seating position with your eyes closed. Breathe slowly and get into a relaxed mindset.
- Place both your palms together and rub them against each other till you can feel them getting warmer.
- Now place the right palm on the right eye and vice versa.
- Ensure that you are not pressing your eyes and there is a soft slight cupping position of hands over your eyes.
- Hold your palms in position and feel the transfer of warmth from your palms to eyes. You will feel the eyes getting relaxed.
- Hold the position till your palms feel warm against your eyes. Once they cool down, bring your palms down and repeat the process three to five times.
In this exercise, you have to move your eyes in a circular motion in the clockwise and anticlockwise direction. This allows movement of muscles and really helps in improving eyesight. Here are the steps to be followed.
- Sit in a comfortable position. You can sit in a yoga posture like Sukhasana as well for this eye yoga exercise.
- Take a few deep breaths to get into a relaxed state. Now open your eyes and move them in the clockwise direction. Try to look as far as possible on all sides. The movement should be deliberate to maximize the span of vision.
- Continue the clockwise movement at least 15-20 times.
- Relax by taking a few breaths and switch the movement of your eyes to the anticlockwise direction.
During these rotations, it is important to ensure that you are not moving your neck and not blinking as well. If you have trouble doing the exercise, you can try and move a finger in circles in front of your eyes and try to follow the movement.
Just like eye rotations, eye movement is also done to strengthen your eye muscles so that you can get rid of issues like bad eyesight and glasses. Just like rotations where eyes have to be moved in a circular path, these movements have to be done in specific directions to maximize benefits.
Up and down movement
- For this you again have to sit in a comfortable position and look in upward direction. Try and stretch as much as possible without cranking your neck.
- Now move your eyes slowly in the downward direction and try to move your gaze to the floor in front of you.
- It is important to ensure that you are not blinking while doing these movements. You can repeat this cycle for up to 15-20 times.
- Relax after the exercise by closing your eyes and taking deep breaths.
- This is similar to the up and down movement with the only difference being the movement of eyes from left to right instead of top to bottom.
- This eye yoga exercise also can be repeated 15-20 times for best results.
- If you have trouble in moving your eyes in a smooth fashion, you can keep the thumbs of your hands in front and try to shift focus from one thumb to the other till you get adept at doing this without any help.
- Ensure to relax and breathe deeply after every exercise.
Blinking your eyes
In normal conditions, we should blink at least one every 2-3 seconds. But while staring at digital screens,we sometimes forget to blink normally. This results in burning sensation in eyes and watering of eyes. That is why blinking is also a recommended eye yoga exercise to improve eyesight. It provides your eyes with much needed rest, relaxes them and prevents issues like dry and itchy eyes. Here is how you have to do it to reap maximum benefits.
- Sit in a comfortable position. You can use a yoga pose like Sukhasana as well.
- Look straight ahead and open your eyes wide. Now start blinking quickly and do this 10-15 times in quick succession.
- Stop blinking and keep your eyes closed for a few breaths. Take deep breaths and relax.
- Repeat the same cycle at least 4 more times.
Focus shifting through nose tip gazing
There are multiple ways through which you can practice focus shifting and exercise your eyes to remove glasses. I personally prefer the practice of nose tip gazing for this. The concept of focus shifting is very simple. It means to focus on an object which is moving closer or farther from the eyes. This movement forces you to shift your focus to different distances and counters effects of focusing on devices at a fixed distance for extended periods of time.
Here is how you can practice nose tip gazing.
- Sit in a comfortable position like Sukhasana and bring your right hand directly in front of you so that it is in line with your nose.
- Make a fist with your hand and keep your thumb in such a position that it points in the upward direction.
- Focus on the tip of the thumb with both your eyes and take a few breaths.
- Now bend your arm and bring your right thumb closer to your nose. Keep your eyes focused on the thumb tip throughout the movement. In the final position, the base of the thumb of your right hand should be at the tip of your nose.
- Hold the position for a few seconds and take deep breaths.
- Stretch your arm again while maintaining the focus and repeat the same cycle at least 5 times.
Trataka is an eye yoga exercise in which you have to focus on a fixed point for an extended period of time without blinking. Doing this not only improves eyesight but also improves your ability to concentrate.
- To practice Trataka, you have to sit down in a comfortable position. You can also use seated yoga poses like Thunderbolt pose, Lotus pose or easy pose for this.
- Place a burning candle in front of you at a distance of about 2 feet and focus on the flame of the candle without blinking.
- Try to maintain your gaze for as long as possible while breathing normally.
Yoga poses for eyes to remove glasses
There are specific yoga poses that you can perform to improve your eyesight. Here are some of the most commonly recommended yoga poses for this purpose.
Bow pose (Dhanurasana)
Bow pose or Dhanurasana is a back bending yoga pose that is practiced by intermediate to advanced level practitioners. However, with use of yoga accessories like yoga bolsters or yoga wheel to do back bends.
You can also refer to our step by step guide on how to do the bow pose properly and its additional benefits along with the eyesight improvement.
Fish pose (Matsyasana)
Fish Pose is a back-bending yoga posture that opens the chest, throat, and abdomen. Fish Pose stretches the front of the body, particularly the throat, chest, abdomen, hip.
Supported shoulder stand pose (Salamba sarvangasana)
Supported shoulder stand pose is an inverted yoga pose that helps in improving blood circulation to the brain and head. Since you lift your leg above your head in this pose, it increases blood circulation to your eyes, brain and ears and improves their overall functioning.
Plow pose (Halasana)
The plow pose or halasana is an inverted yoga pose that helps in improving your body flexibility and helps in calming your nervous system. It provides you relief from stress and improves focus & concentration.
Crane pose or Crow pose (Bakasana or Kakasana)
Crane pose or crow pose is hand balancing pose in modern yogic practice.
Shashankasana (Rabbit pose)
This is a seated forward bend yoga pose which is quite similar to the child pose or Balasana. It is called the rabbit pose due to the similarity of the final pose with a rabbit.
This yoga pose provides a good stretch to the spine, back and upper body. It also activates the abdominal muscles and improves digestion. In addition to these benefits, long term practice of this pose has a positive impact on eyesight as well.
Breathing techniques or Pranayama for eyesight improvement
In addition to the eye yoga exercises and the yoga poses highlighted above, there are specific pranayama or breathing techniques that help in removing glasses through sustained improvement in eyesight.
Here are the different pranayama that you can practice.
Bumblebee breath (Bhramari pranayama)
Bhramari pranayama is a breathing exercise that can be practiced regularly to calm yourself down and relax yourself. This breathing exercise also helps in lowering your blood pressure and provides relief from issues like hypertension.
- To practice the bumblebee breath, you have to start in a cross legged sitting position.
- After that you need to place the first two fingers on your eyes with the third finger pressing on the nose. At the same time, your thumb should be placed on both ears. The exact placement of the thumb is important here. It should be placed on the cartilage between your cheek and ear.
- Now take a few breaths and relax yourself. Then take a deep breath, hold the breath for 2-3 seconds and as you exhale slowly, press the cartilage with your thumb and make a loud humming sound.
- Repeat the cycle 5-10 times.
- Keep your eyes closed and relax for sometime.
Anulom vilom pranayama
Anulom vilom is one of the most popular breathing techniques. It is one of the easiest pranayama to practice in which you breathe alternately through your nostrils. To practice, here are the steps that need to be followed.
- Start in the Lotus pose and take a few deep breaths and relax yourself.
- Lift your right hand and bring it to your nose. Close your right nostril with your right thumb and take a deep breath with your left nostril.
- Now remove your right thumb and lift your left hand to the left nostril and close it. Now exhale through your right nostril.
- One cycle of anulom vilom includes two inhalations and two exhalations from both nostrils.
- You can repeat the cycle 20 times when you are starting the practice and increase based on your practice and comfort.
Bhastrika pranayama is a breathing technique in which you have a cycle of fast inhalation and exhalation. Doing this practice improves the blood circulation and increases the oxygen level in the body. Through regular practice it can also lead to long term improvement in vision. Here are the steps that you can follow to practice this pranayama.
- To practice bhastrika you need to start in Padmasana or Sukhasana.
- Take a few deep breaths and relax your body. Now take a deep breath. Ensure that you are breathing through your stomach and it is moving inside during inhalation.
- As you exhale, try to do it forcefully as your stomach expands outside.
- You have to repeat this cycle 20 times and increase the number of cycles depending on your practice.
For any yoga practitioner, inclusion of eye yoga poses along with the relevant yogasana and pranayama can be very beneficial in maintaining their eyesight and to counter the impact of excessive exposure to digital screens. With regular practice, these exercises can help in bringing long-term improvements in your eyesight and eventually lead to removal of glasses as well.
Frequently asked questions
What is eye yoga?
Eye yoga refers to a set of natural exercises that are designed to heal eyesight issues arising from vision problems like Myopia and Hypermetropia. These problems usually rely on usage of glasses but eye yoga prescribes eye exercises combined with breathing techniques and yoga poses to improve eyesight.
Is eye yoga useful and why is it required?
With the advent of smartphones and the massive increase in screen time that has happened over the last 2 decades, a lot of people are struggling with side effects of excess screen time. In addition to issues like sleeplessness, this has led to myriad vision issues for people as well. These issues include problems like Nearsightedness and Farsightedness which have been aggravated due to focus on a close object (digital screen) for longer periods.
In addition, people are also facing issues of digital eye strain that manifests itself in terms of burning sensation in eyes, itchiness and headache.
Including eye yoga in your daily life not only helps in relaxing your eyes and provides relief from eye strain, it also helps in countering the effect it has on your eyesight. With regular practice, eye yoga exercises can help in hampering the progression of issues like near and farsightedness.