yoga for eyesight

yoga for eyesight

Posted on Jan 22, 2023

Eyesight: Exercises for Better Vision and Health

People have pushed eye exercises as a "natural" treatment for visual disorders, including eyesight, for millennia. Very few trustworthy scientific studies indicate that eye workouts can enhance eyesight. However, exercises can help alleviate eyestrain and improve eye comfort.
If you have a common eye disorder, such as myopia (near-sightedness), hyperopia (far-sightedness), or astigmatism, eye exercises are unlikely to be beneficial. Those with the most prevalent eye illnesses, such as age-related macular degeneration, cataracts, and glaucoma, will likewise derive minimal benefit from eye workouts.
Probably, eye exercises will not enhance your eyesight, but they can aid with eye comfort, particularly if your eyes become inflamed at work.
The ailment known as "digital eye strain" is prevalent among individuals who work at computers all day. This condition may result in:
dry eyes, eye strain, visual impairment, headaches
A few basic eye exercises may help alleviate the symptoms of digital eye strain.

How to perform eye exercises

Depending on your needs, here are a few various sorts of eye workouts you might attempt.
Focus shift
  • This workout challenges your concentration. It should be performed while sitting.
  • Keep your index finger several inches from your eye.
  • Consider your finger.
  • Maintaining your concentration, slowly pull your finger away from your face.
  • Take some time to gaze into the distance.
  • Concentrate on your extended finger and bring it back to your eye slowly.
  • Focus your attention on anything in the distance.
  • Repeat three times.

Near and far focus

  • Focus on both nearby and faraway objects.
  • Another concentration practice must be done while seated.
  • Hold your index finger around 10 inches from your face and concentrate on it for 15 seconds.
  • Focus on an item around 10 to 20 feet away for 15 seconds.
  • Redirect your attention to your thumb.
  • Continue five times.

Figure eight

  • This exercise should also be performed while sitting.
  • Focus on a place on the floor approximately 10 feet in front of you.
  • Visualize a figure eight with your eyes.
  • Trace for 30 seconds, then reverse direction.

20-20-20 rule

Eye strain is a serious issue for many individuals. Eyes should not be focused on a single item for lengthy periods of time. The 20-20-20 rule may help avoid digital eye strain for those who work at a computer all day. To execute this rule, glance at an object 20 feet away for 20 seconds every 20 minutes.

Vision Therapy

Certain physicians specialise in a branch of treatment known as "vision therapy." Vision therapy may use eye exercises, but only as part of a more specific treatment programme administered by an eye specialist, optometrist, or ophthalmologist.
Vision treatment may involve strengthening the eye muscles. It can also assist with retraining bad visual behaviours and eye-tracking difficulties. Vision therapy may be used to treat the following conditions, which affect children and occasionally adults:
  • Convergence inadequacy (CI)
  • Strabismus (cross-eye or walleye) (cross-eye or walleye)
  • amblyopia (lazy eye)
  • dyslexia

Advice on eye health

In addition to eye training, there are several more ways to maintain healthy eyesight.
Obtain a thorough dilated eye checkup every few years. Examine yourself even if you haven't observed any issues. Many individuals are unaware they might benefit from corrective glasses. In addition, many severe eye disorders lack visible signs.
Know your family's genealogy. Numerous eye problems are inherited.
Assess your risk. If you are at greater risk for eye issues due to diabetes or a family history of eye illness, you should visit your eye doctor every six to twelve months.
Put on sunglasses. Polarized sunglasses that filter both UVA and UVB radiation will protect your eyes from harmful ultraviolet rays.
Eat properly. A diet rich in healthy fats and antioxidants may aid in maintaining healthy eyes. Additionally, eat those vegetables! They are an excellent source of vitamin A, which is essential for eye health.
Those who require glasses or contact lenses should wear them. Corrective lenses do not weaken your eyesight.
Quit smoking or never start. Smoking is harmful to the entire body, especially the eyes.


There is no scientific evidence to support the idea that eye workouts enhance individuals' vision. Eye workouts may not benefit you, but they cannot harm you either. Additionally, it is essential to have your eyes examined routinely by an eye specialist. Frequently, they may diagnose and correct issues before obvious symptoms appear.
In the past, children used to spend their free time playing in the sand, stones, and other outdoor activities, but today, all age groups are glued to the television, mobile phone, tablet, laptop, Play Station, and iPod. This causes an increase in early-onset visual issues. Adults spend 60 percent of their non-leisure time on mobile phones, televisions, tablets, and computers; they have merged with these devices, which have become indispensable in modern society. This increases the strain on the eyes and their components.
Your digitally stressed eyes will appreciate these straightforward yoga exercises. Numerous yogic exercises are designed to improve the functionality of various organs. Yoga includes a series of eye exercises that enhance eye function and aid in overcoming different eye-related issues, such as nearsightedness and farsightedness. Yoga practises for the eyes aid in the treatment of a variety of conditions caused by abnormalities in the eye muscles, including myopia and hyperopia.
Here is a list of basic exercises to improve your vision.


To relax, sit quietly with your eyes closed and take a few deep breaths.
Rub the palms of your hands vigorously until they are warm, and then lay them over your closed eyelids.
Feel the warmth of the hands being transported to the eyes and the relaxation of the eye muscles.
Maintain this stance until the eyes have totally absorbed the heat from the hands.
Close your eyes and drop your hands.
Rub the hands together one more time, and continue the technique at least three times.


Relax, and then open your eyes.
Blink 10 times in rapid succession.
Relax and close your eyes for twenty seconds. Focus on your breathing.
Repeat about five times.


Maintain a straight posture.
Make yourself comfortable by keeping your back straight.
Place your hands on your lap.
Eye rotation in a clockwise and counterclockwise manner for 5 to 10 minutes per side
Avoid moving your head.
Up-down movement:
Straighten your stance on a flat surface or a yoga mat.
Look up at the ceiling, then down at the floor, and then back up at the ceiling.
Perform 10 repetitions without blinking.
Then, close your eyes and push them softly with your palms.

Bharmari pranayama:

Sit with your legs crossed.
You can close your eyes and ears by pushing your thumbs softly on them.
Position your index fingers between your eyebrows and your ring and pinky fingers at the base of your nose.
Concentrate your focus on the centre of your eyebrows.
Take a deep breath through the nose, hold it for two to three seconds, and then exhale through the nose while humming. Your mouth must be shut.
Several times.


Unwind and glance up.
The eyes should be rotated in a clockwise direction.
Take your time and make sure you reach every corner.
Imagine a flying ball around your head.
After one minute, switch to a counterclockwise direction.


Hold anything with small lettering (a newspaper or book) at the appropriate distance for reading.
Cover one of your eyes with your hand.
Maintain an open eye to avoid weariness.
Trace any little letter for two to three seconds.
Look up from your book and locate an object at least 20 feet away.
Trace its form for two or three more seconds (do not attempt to squint). Just relax your eyes.
Repeat procedures 4 to 6 times.
After five minutes, cover the other eye and repeat the same procedure for another five minutes.
Myopia and Hypermetropia are aided by yoga methods. A few months of consistent practise can have a significant impact on the natural functioning of our eyes.