5 Yogic Eye Exercises You Can do at Work for Better Eyesight

We spend long hours before gadgets and screens for our occupation, entertainment, information and studies, among other things.

(Photo: iStockphoto)

We spend long hours before gadgets and screens for our occupation, entertainment, information and studies, among other things. The amount of time we spend in natural or external environments has reduced rapidly.

Our eyesight has borne the brunt of this lifestyle. People of all ages suffer the consequences of excessive screen viewing. Luckily, our eyes and more specifically, the cornea, are one of the fastest healing parts of the body and with the help of some Yogic techniques, the road to recovery can be even smoother.

Here are a few everyday techniques that can be practised to both improve and maintain the health of your eyes.

Surya Tratak

Rise at dawn and gently rinse your eyes. This is to prepare yourself for the rays of the early morning sun.(Photo: iStockphoto)

• Rise at dawn and gently rinse your eyes. This is to prepare yourself for the rays of the early morning sun.
• Find a comfortable space to either stand in samasthithi or remain seated in sukhasan as you gaze towards the sun.
• Hold your gaze for 10 seconds before you break focus and close your eyes.
• Repeat the same again to complete 5 cycles.
• Ensure that you perform this with the rising sun when its rays are still mild. The first rays of the reddish-hued sun are a healing sight.
• It is preferable that you remain outdoors for this practice.

This is a Yogic healing technique that not only benefits the eyes, but the early morning rays of the sun are of great importance for overall body well-being.

Focus Practice

Ensure that you move your thumb very slowly to allow your eyes to keep shifting their focus.(Photo: iStockphoto)

• Remain seated in sukhasan.
• Extend your right hand out forward, at eye level.
• Make a fist of all your fingers and extend your thumb upward.
• Focus your gaze towards your thumb and ensure that your face and neck are looking straight ahead.
• Slowly move your arm towards the right side and allow your eyes to follow the thumb.
• Ensure that your face and neck remain fixed in their position, facing straight. Only the focus of your eyes must move with the path of the thumb.
• Once you reach the extreme right side with your thumb and your vision, slowly return on the same path and bring your thumb back to the center.
• Follow this path of the thumb with your visual focus.
• Once you reach the center, close your eyes for a few seconds.
• Now repeat the same on the left side with your left thumb.
• Ensure that you move your thumb very slowly to allow your eyes to keep shifting their focus.

Asanas Practice

Surya namaskar consists of a set of movements that target the entire body.(Photo: iStockphoto)

Ensure that you perform surya namaskar and chandra namaskar every day. The practice of these namaskars together is crucial for balanced growth of the body. The benefits of this practice are innumerable and the eyesight of the individual also remain healthy as well.

Performing surya namaskar at dawn and chandra namaskar at dusk are most advantageous to the human body. The morning rays of the sun and the evening rays of the moon each have their own specific divine significance on the enhancement of the human body.

Pranayam Techniques

Kapalbhati Pranayam

“Kapal” is the Sanskrit equivalent for the word face and “bhati” means to glow.(Photo: iStockphoto)

“Kapal” is the Sanskrit equivalent for the word face and “bhati” means to glow. It is the pranayama whose benefits to the human body are so evident that it gives a glow to the face. It is a purification technique and greatly impacts the health of the eyes as well as other body parts.

• Sit in any comfortable posture such as sukhasan.
• Place your palms facing upwards on your knees.
• Ensure that your back is straight.
• Inhale deeply and will your stomach with air.
• When you exhale, do so with force as though you are throwing the air out in a rhythmic pattern.
• Do so in a slow to medium speed and continue for 5 minutes.

Khand Pranayam

This means “in parts”. As the name evidently suggests, the breath is segmented into parts.

• Sit in any comfortable posture such as sukhasan.
• Place your palms facing upward on your knees.
• Ensure that your back is straight.
• When you inhale, inhale in two parts.
• Now exhale in two parts.
• Repeat this for 5 minutes.

If your work obligates you to use the screen for long hours, then walk away from them at regular intervals to practice any of the above pranayama or focus techniques to rejuvenate your eyes and give them a much-needed pause.

(Akshar identifies himself as a Yoga master, spiritual guide and lifestyle coach.)