How to Do Yoga Exercises for the Eyes

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How to Do Yoga Exercises for the Eyes
How to Do Yoga Exercises for the Eyes
Anonim

Yoga has been promoting psychophysical well-being for centuries and the discipline allows for the targeted exercise of multiple parts of the body, including the eyes. Yoga eye exercises can help your eye muscles stay fit, but also help relax your eyesight. In general they are designed for those people who have healthy eyes, but who tend to strain them or have them quite tired at the end of the day, often due to the use of the computer. If you have been diagnosed with eye disorders in the past, such as glaucoma, macular degeneration, or other diseases and infections, you should consult a doctor before doing the exercises.

Steps

Method 1 of 2: Training the Eyes

Do Yoga Eye Exercises Step 1
Do Yoga Eye Exercises Step 1

Step 1. Strengthen the eyelids

The periocular muscles can be strengthened just like any other muscle in the body. Start with squinting: your eyelids should only close halfway. You will notice that due to the strain the upper eyelids will tremble. Work hard to stop the shaking.

  • Tip: Stopping your eyelid flickering will be easier if you focus your gaze on distant objects.
  • After holding the position for 10-15 seconds, close your eyes very slowly. Breathe deeply to increase oxygenation in the blood. As you inhale, imagine that fresh, oxygen-rich air enters through your nose and reaches your eyes. Exhale. Continue this breathing exercise for a few minutes.
Do Yoga Eye Exercises Step 2
Do Yoga Eye Exercises Step 2

Step 2. Do concentration exercises

By focusing on objects positioned at different distances, you allow your eyes to dwell on both distant and near elements, not to mention that this relieves eye fatigue. There are 2 types of focusing exercises to try:

  • Take a pen and stretch your arm forward at shoulder height. Focus your gaze on the tip of the pen. Bring it close to your nose at a slow, steady pace. Repeat the exercise 5-10 times.
  • Focus the view on the tip of the nose. Then, shift your gaze to a farther object, which may be beyond your arm or 6m away. Next, bring your eyes back to the tip of your nose. Repeat the exercise 10 times.
  • Try to be inventive and challenge yourself. Choose objects located at different distances to focus your eyes.
Do Yoga Eye Exercises Step 3
Do Yoga Eye Exercises Step 3

Step 3. Do lateral and medial eye stretches

These exercises stretch and strengthen specific eye muscles, the ones that cause the eyes to move from side to side. For example, when looking to the right, you use the lateral rectus muscle of the right eye and the medial rectus muscle of the left eye. When looking to the left, you use the lateral rectus muscle of the left eye and the medial rectus muscle of the right eye.

  • Sit in a relaxed but upright position. Start by looking as far to your left as possible (without moving your head) and hold the position to stretch the eye muscles. Hold for a count of 5. Blink and bring your gaze back to you. Then, look as far as possible to your right and hold the position for a count of 5. Repeat 3 times, blinking between sets.
  • Then, repeat the exercise looking up and down. Don't forget to blink.
Do Yoga Eye Exercises Step 4
Do Yoga Eye Exercises Step 4

Step 4. Do diagonal stretches

As in the previous exercise, diagonal stretches require you to take a fixed position with your gaze for a few seconds. However, other muscles also work in this case. For example, when looking to the left, you use the superior oblique muscle of the left eye and the inferior oblique muscle of the right eye.

Sit in a relaxed but upright position. Look up to the right for 5 seconds. Return your gaze to the center. Look up to the left for 5 seconds. Return your gaze to the center. Look down to the right for 5 seconds. Return your gaze to the center. Look down to the left for 5 seconds. Repeat 3 times

Do Yoga Eye Exercises Step 5
Do Yoga Eye Exercises Step 5

Step 5. Trace the sign of infinity with your eyes

Imagine the infinity sign or an 8 horizontally in front of you. Trace the outline of the figure with your eyes only, slowly and about 10 times, without moving your head. Blink between repetitions.

Do Yoga Eye Exercises Step 6
Do Yoga Eye Exercises Step 6

Step 6. Draw circles with the eyes

A useful way to do this is to imagine that you are looking at the number 12 on a clock. Then, follow the numbers with your eyes in a clockwise direction. Repeat counterclockwise.

Method 2 of 2: Relax the Eyes

Do Yoga Eye Exercises Step 7
Do Yoga Eye Exercises Step 7

Step 1. Massage your eyes

Massage is a common treatment for relieving tension or stress because it helps stimulate a greater blood supply to targeted areas. Start by massaging the upper eyelids for 10 seconds. Next, massage the lower ones.

  • When massaging, apply light pressure and use the first 3 fingers of your hand. Make gentle circular motions.
  • The gentle pressure on the lacrimal glands, which as the name implies, produce tears, helps stimulate tearing and wetting of the eye. As a result, this offers relief and hydration, which is absolutely necessary for tired eyes.
  • When massaging your lower eyelids, be sure to do it along the tear bone, which is next to the inner corner of the eye.
Do Yoga Eye Exercises Step 8
Do Yoga Eye Exercises Step 8

Step 2. Blink more often

This step allows the eyes to take breaks and relax, which is necessary for them to be in good health. However, many times most people neglect it because it is such a spontaneous and natural activity that it generally doesn't require much attention. However, making the effort to blink more frequently can relieve eye fatigue.

  • Blinking also helps lubricate and moisturize the eyes. This action not only eliminates toxins through tears, it also works to evenly distribute the tear film over the eyes. Consequently, blinking can help combat dry eyes.
  • Try blinking every 4 seconds to prevent your eyes from drying out.
Do Yoga Eye Exercises Step 9
Do Yoga Eye Exercises Step 9

Step 3. Take some breaks

Resting your eyes more frequently in moments of intense concentration, particularly in front of the computer, will help relieve fatigue.

  • Try the 20-20-20 method: every 20 minutes, look away from the screen and look at any object 20 feet away for 20 seconds.
  • If you're having trouble remembering to take breaks, set a reminder on your phone to know when it's time to rest and allow your eyes to regenerate.
  • You can also try to open and close your eyes completely every now and then. According to research, this action can reduce the symptoms of fatigue, tension and dry eyes.
Do Yoga Eye Exercises Step 10
Do Yoga Eye Exercises Step 10

Step 4. Use your palms to relax your eyes

It is a very simple exercise. Just cover your eyes with your palms for a few minutes.

  • Settle into a chair with your back straight. Rest your elbows on a table, perhaps on a pillow or blanket for even more comfort. Before starting, rub your palms together to generate heat: this increases the relaxing component of this technique. Place your hands in a bowl over your eyes and close them. Place each hand on each eye. Breathe normally and hold this position for 5-10 minutes. You could set an alarm to keep track of time.
  • If you feel refreshed when the alarm goes off, then this is the right amount of time for exercise. If you don't feel better, add another 5 minutes and see if there is any improvement later.

Advice

  • When you start using these relaxation exercises and techniques, you need to take the time to practice them on a daily basis. Try to exercise your eyes 30 minutes a day. If or when you see improvement in your vision, you can start doing it for less time or less often.
  • Always make sure your hands are clean whenever you intend to touch your eyes. Wash them thoroughly with soap and water to prevent contamination. Also, the nails should be short to avoid inadvertently scratching or hitting the eyes.

Warnings

  • If you experience pain, vision changes, dizziness or other symptoms, stop exercising immediately. If you continue to observe these problems, consult a doctor.
  • Keep following your classic eye care routine, whether it's using medicines or wearing prescription glasses and contact lenses.
  • Remember one thing: in some cases, eye exercises can help postpone the need to wear glasses or contact lenses, but this can also be achieved by taking breaks from work to rest tired eyes (e.g. staring at the computer is tiring.). Exercising the eye muscles does not, however, eliminate the most common disorders that require corrective lenses, such as myopia, hyperopia, astigmatism and presbyopia (stiffening of the lens due to age). Furthermore, the exercises do nothing in regards to glaucoma and macular degeneration. Finally, according to research, eye treatments that are not medical in nature are not enough to prevent the use of glasses should they one day be needed, nor do they change the course of a particular eye disorder or disease.

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