Protect Your Eyes With Yoga And Exercise

Eyes are one of the most important parts of our body. We can see the beautiful world, the colour, nature, life and our loved ones also. Having a healthy vision or healthy eyes is a great blessing to us.

Have you ever met a blind person and talked to him? Have you ever helped a blind person to cross the road? If not, you must have met a myopic person who can not see things at a distance and have to wear glasses or lens for that! Try and imagine a world of insecurities, falls or accidents, a dark world. It sounds horrible.

We all know the importance of our eyes but how much we are doing in return? Are you taking care of your eyes properly? Even people who are working hard for their body forget about the eyes.

Your eyes also need care, nutrition and some exercise. Here we will discuss some exercises and yoga that helps to keep your eyes healthy and increase vision if you have low vision. But before starting with that, let’s discuss some tips for eye care.

Tips For Eye Care

  • The first thing you have to do after waking up to wash your eyes with water 6-7 times. Instead of plain water, you can add rose water to some amount.

  • Take a healthy nutritious diet, especially rich in vitamin-A like carrot, broccoli, squash, fortified cereals, fish or dairy products.

  • Do exercise or yoga for eyes twice a day. It won’t take more than 15 minutes of your day.

  • Always wear sunglasses wherever you go outside and wash your face and eyes as soon as you reach home.

  • Wear protective eyeglasses while watching television, or working on the computer or using cellphones.

  • Avoid using cellphones at night or in the dark.

  • Give proper rest to your eyes, even if you are not sleepy, close your eyes.

  • Get regular eye examinations at times.

  • Quit smoking.

  • Use eye-protective or eye comfort mode on your phone.

  • Drink plenty of fluids and maintain eye hydration as well with the help of artificial tears or other eye drops.

Exercises For Eyes

These exercises involve all the muscles of the eyes, increases blood supply and help to treat many eye disorders. Practise these exercises daily for good results. All exercises are very simple to perform and you can do them anywhere and anytime. Let’s learn one by one.

1. Eye Contraction: Contract all the muscles of both eyes closing them with pressure and keep your eyes closed for 5-10 seconds. Then relax the muscles and open your eyes slowly. Repeat it 10 times.

2. Change the Focus

Sit at a quiet and open place without distractions. Take a pen or pencil in your hand and hold it straight in front of your eyes at a distance of 2 inches. Choose another object like a tree that is at a far distance from you. 

Now see the pencil for 2-3 seconds followed by the object that is at a far distance. Repeat it 20-30 times.

3. Eye Movement 

Repeat all the eye movement exercises 10 times each.

Left/ Right: Move your eyeball to the extreme left and then to the extreme right.

Up/ Down: Move your eyeball upwards and then downwards.

Left and Up/ Right and Down: Move your eyeball upwards in the left direction and then downwards in the right direction.

Right and Up/ Left and Down: Move your eyeball upwards in the right direction and downwards in the left direction.

Circular Movement: Move your eyeball in left, up, right and down directions slowly making a circular cycle first in the clockwise direction and then in an anti-clockwise direction.

4. Tratak: Concentration on a particular thing is known as Tratak. It increases vision and relaxes your mind and soul. It also helps you to practise meditation better. You can do tratak 1 or 2 times daily.


  • Sit in Sukhasana (Easy Pose).

  • Keep a candle or make a black dot on the white surface at a distance of 2-3 feet from your face. Focus both your eyes on that object without blinking.

  • When you feel that your eyes are tired then slowly close your eyes and imagine the object you were focusing with closed eyes.

  • After some time, open your eyes and repeat Tratak again. You can repeat it 4-5 times.


  • Learn tratak under the supervision of a guide because it can harm your eyes if not practised properly.

  • If you are practising tratak with the candle as an object then sit at a dark place where air movement is less so that the flame of the candle doesn’t fluctuate.

Yoga for Eyes

Simhasana (Lion Pose) is considered as a great yogasana for eyes and provides good benefits if followed by sarvangasana (Shoulder stand). 

Trataka (Concentration on a particular point or candle flame) is one out of six yogic cleansing procedures. It is very beneficial for eyes but should be done under supervision.

Simhasana: This asana can be practised in Vajrasana (Diamond Pose) or Bhadrasana (Butterfly Pose) or Virasana (Hero Pose).


  • Kneel down with a distance of 6 inches between your knees, cross the right ankle over the back of the left ankle and rest your perineum on your heels.

  • Put both your palms on your knees exerting some pressure on your knees, open your fingers widely like a sharpened claw. Keep your back straight.

  • Take a deep breath in through the nose, open your eyes wide, open your mouth wide, stretch your tongue out curling it downwards, stretch your neck muscles while breathing out slowly from mouth producing ‘Hah’ sound.

  • Look straight, keeping your eyes wide open and stay in the same pose for 6-8 seconds. Do this asana 2-4 times daily.

Benefits of Simhasana

  • Treats sore throat and stuttering.

  • Keep our respiratory and gastric systems healthy.

  • Increases memory.

  • Increases vision, good for larynx and ears also.

  • Increases skin glow and keeps it healthy.

Sarvangasana (Shoulder Stand): An asana that stretches all body muscles and nourishes thyroid gland. This asana increases blood flow to the brain and helps all body systems to work efficiently.


  • Lie down straight on your back, both hands at sides.

  • Now lift both your legs and lower abdominal area in the air and put both your hands at the sides of the hip area.

  • In starting to take support of a wall, try to do it without support slowly.

  • When you can lift up to the lower part, slowly start with the upper abdominal area then chest.

  • Keep supporting the lifted area that is closest to the ground with your hands.

  • After a month of practice, you will be able to lift your whole body lower to shoulders in the air.

  • Do it for 1-2 minute in starting.

Benefits of Sarvangasana

  • Considered as a complete asana that keeps all your body systems healthy and keeps you physically and mentally active.

  • Keeps your spine flexible.

  • Reduces pain and swelling of feet, ankles.

Categories: Yoga


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