Priyanka Tiwari
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Suspense crime, Digital Desk : In today's digital age, our eyes are constantly fixed on screens—from laptops at work to smartphones in our hands. This prolonged exposure leads to a condition known as digital eye strain, causing symptoms like dryness, fatigue, headaches, and a gradual weakening of vision.
Fortunately, the ancient practice of yoga offers simple yet powerful exercises (asanas) specifically designed to counter these effects. By incorporating these five exercises into your daily routine, you can strengthen your eye muscles, improve focus, and provide much-needed relief to your overworked eyes.
Here are five yogasanas to help protect and improve your vision:
1. Palming (Hathaliyon Se Sek)
This is a deeply relaxing exercise that soothes the optic nerves and tired eye muscles.
How to do it: Sit comfortably and rub your palms together briskly until they feel warm. Gently cup your warm palms over your closed eyelids without applying any pressure. Feel the warmth and darkness. Hold for a minute, breathing deeply. Repeat 3-5 times.
2. Blinking (Palak Jhapkana)
We tend to blink less when staring at screens, which causes dryness and irritation. This exercise helps lubricate the eyes naturally.
How to do it: Sit with your eyes open. Blink quickly 15-20 times. Then, close your eyes and let them rest for 20 seconds. This helps wash the eyes with their natural fluid, reducing strain. Repeat this cycle a few times a day, especially during long work sessions.
3. Eye Rotation (Chakshu Sanchalan)
This exercise improves the flexibility of the eye muscles and enhances their range of motion.
How to do it: Sit straight with your head still.
Slowly look up as far as you can, then slowly look down. Repeat 5 times.
Slowly look to the far right, then to the far left. Repeat 5 times.
Now, slowly rotate your eyes in a full circle clockwise. Do this 3-5 times.
Repeat the rotation in a counter-clockwise direction 3-5 times.
4. Distance and Near Gazing (Focus Shifting)
This practice trains the eye muscles to adjust focus more efficiently, which can become sluggish from staring at a fixed screen distance.
How to do it: Sit or stand near a window. Focus your gaze on a distant object (like a tree or a building) for 10-15 seconds. Then, slowly shift your focus to an object close to you (like your own thumb held at arm's length) for 10-15 seconds. Repeat this process 5-10 times.
5. Trataka (Focused Gazing)
Trataka is a powerful yogic practice that not only strengthens the eye muscles but also improves concentration and mental clarity.
How to do it: Place a lit candle about an arm's length away at eye level in a dark, draft-free room. Sit comfortably and gaze steadily at the flame without blinking. Try to hold your gaze for as long as you comfortably can, until tears begin to form. Then, close your eyes and visualize the flame in your mind's eye. This is an advanced practice; start with short durations.
By dedicating just a few minutes each day to these exercises, you can significantly reduce the negative impact of screen time and take a proactive step toward maintaining healthy, sharp vision for years to come.
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