5 Yoga Exercises for eye strain

Eye strain due to electronic devices is a very common yet a very destructive thing, it can cause you many harms in the long term including lost of vision, dark circles, etc. But if you take some preventions time to time, you will never even have a chance of having any problem.  These simple 2-3 min yoga exercises will help you get relief from your eye strain. 

1. Palming

Rub your hands together for 10 to 15 seconds until they feel warm and energized. Then gently place your hands over your eyes, with the fingertips resting on the forehead, the palms over the eyes, and the heels of the hands resting on the cheeks. Don’t touch the eyeballs directly, but hollow the hands slightly and allow them to form a curtain of darkness in front of the eyes. Close your eyes, breathe deeply, and relax. 

Envision the eyes absorbing the darkness like a sponge, while also welcoming healing warmth and energy from the hands. Invite the eyes to grow soft and spacious, and enjoy this break from visual stimulation. Continue this palming action as long as it feels soothing—for just a few seconds or up to five minutes. When you are ready to emerge, gently remove the hands from the face and slowly open the eyes.

This palming technique can also be done after the eye exercises that follow to further rest the eyes.

2. Focus Shifting

After you have mastered the basic eyeball movements in eye clock, it’s time to work on moving the gaze between points of focus. Habitually close or near focus can stiffen an organ called the ciliary body, which adjusts the lens of the eye.

Doing exercises that require us to change our gaze between near and far objects can release this stiffness and train our eyes to focus at different distances.

You can try it with your thumb :

  • Bring one thumb up in front of you pointing the tip upward with your arm long

  • Look at your thumb and bring it fully into focus

  • Look at something past your thumb, as far away as you can see, and bring it fully into focus

  • Switch between near and far a few times

  • Now look at your thumb again

  • Without moving your head, follow your thumb with your eyes as you move your hand to the side and back to center, upward and back to center and then downward and back to center

  • Close your eyes to rest and relax them and then do the same sequence on the other side

3. Moving your body

Something as simple as going for a walk can lower pressure in our eyeballs by 20 percent so any aerobic exercise, including yoga is good for the eyes. Basic beginner yoga poses like Downward Dog or Forward Fold can increase circulation to the face, neck and shoulders while relaxation and restorative poses relax the eyes along with the body.

If you can move your body outside, that’s even better. A recent study shows that one additional hour of outdoor time per week decreases a risk of developing myopia by about 14 percent. Scientists theorize the bright light levels outside play a key factor in this. 

As you go outside and walk in the sunlight, your eyes will readjust themselves for the blue light that is also coming from the sun, this is the light ray which helps you keep awake.

4 . Rapid Blinking

One of the biggest problems with screen time is the stare-effect. Online asks that require extended periods of focused concentration or shows and videos that are very engaging, can cause our blink rate to slow down without us even realizing it. Blinking helps our eyes stay moist, reduces tension and increases circulation.

Reduced blinking can cause quite a bit of strain on our eyes. Taking a moment to soften your gaze, look away from the screen and blink frequently can really help keep our eyes relaxed, refreshed and healthy.

  • Bring your hands close to our head.

  • Make fists with your hands and close your eyes

  • Tighten and squeeze all the muscles of your eyes, face and hands

  • Take a deep breath in and hold

  • Breathe out with a “ha” and open your eyes, mouth and hands as wide as they will go

  • Repeat as many times as feels comfortable

5. Visual Scanning

After so many hours staring at up-close objects on a screen, help your eyes adjust between objects both near and far. Sit back and observe the room you are in. Find an object at one end of the room and begin to scan the outline of every single thing in the room. For example, start with a television and then move on to the DVD player next to it and then move on the window behind it.

Basically, you want your eyes to be in constant, deliberate motion as you visually take stock of everything around you. You may already think that you are doing this, but most people when working or playing on the computer focus entirely on what is on the screen.


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