Improve Eyesight & Reduce Eye Strain: 15 Eye Exercises & Relaxation Techniques

In the past decade and a half, the number of people using glasses and contact lenses has increased drastically. This can be attributed to the increase in watching television and increased usage of computer at home as well as at work.

Our eyes, like any other part of the body, need regular exercises in order to be healthy. If one starts wearing glasses or contact lenses, their eyes get used to the new lenses. As time goes by, the eyes may need stronger lenses in order to function properly, thereby making the eyesight get even worse. People who wear glasses and contact lenses would have experienced this.

1. Blinking

Blinking, an often disregarded exercise, is a simple way to keep one's eyes fresh and it helps focus longer. Those who use computers frequently or watch television for a long time tend to blink less, especially when they focus intently on something.

Here is a simple exercise:

1.      For two continuous minutes, try to blink every three to four seconds. After doing this, you can mentally sense how your eyes feel - are they strained? Tired? Or are they relaxed? 

2.      For the next two minutes, try not to blink for 30 seconds at a time.

3.      Can you feel the difference?

This simple exercise reduces eye strain and it keeps the eyes very fresh. It also expels previous information and makes the eyes prepared for new information thereby reducing tension in the eyes.

  

2. Vertical lines

Close your eyes. See complete Darkness. Open your eyes in the center. Now look straight up and straight down, drawing a straight line with your eyes. Inhale as you look up, exhale as you look down. Repeat 10 times. Close your eyes, allow them to be bathed in darkness.

  

3. Horizontal lines

Open your eyes in the center. Now look to the left as you inhale and exhale as you draw a straight line with your eyes to the right. Repeat 10 times. Close your eyes, allow them to be bathed in darkness.

4. Palming

Palming is an exercise done by keeping one’s palms around the eyes. This has to be done when one is not wearing any lenses. This exercise stimulates extremely powerful acupuncture spots which calms down one’s mind and relaxes the muscles surrounding the eyes, thereby reducing stress around the eyes. Palming results in increased circulation and provides healing power to the eyes.

How to do Palming:

1.      Take deep breaths

2.      Sit on a flat table.

3.      Now, leaning forward, keep both your elbows on the flat surface of the table. Gently close your eyes. Rub your both hands to each other.

4.      And immediately keep both your hands over your eyes. Your palm’s cup should cover your eyes while fingers should be on your forehead. The heel of your hand should be resting on the cheekbones.

5.      It should not be too tight as it might give a large amount pressure on the eyes. You should be able to blink easily.

This exercise provides an opportunity not to see, but to concentrate on keeping your eyes and mind relaxed at the same time. 

It is recommended that one should do this exercise only for three minutes at a time. However, palming can be done as much as one prefers - all through the day in order to keep their eyes relaxed.

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Increase Height - Exercises to Lengthen and Strengthen Muscles

 

Many of us wish we could grow a few more inches—and while genetics plays the dominant role, the good news is that specific exercises can help us maximize our natural height potential. Think of it like tuning an instrument: with consistent practice and care, you can get the best results possible.

In this guide, I’m sharing exercises that safely stretch, lengthen, and strengthen muscles around your spine, legs, and core. These moves support better posture, promote spinal health, and can create the visual lift that often comes with height.

 Why Exercise Matters for Height 

Your bones stop growing around the age of 18–25, but your posture, muscle tone, and spinal alignment can still change—and these factors impact how tall you appear. Slouching, weak core muscles, and tight hips can compress your body, making you look shorter. By targeting those areas, you can stand taller, feel more confident, and potentially add a centimeter or two of visible height.

1. Hanging Exercises for Spinal Decompression

Using a bar or pull-up bar, hanging can gently stretch your spine and relieve compressive forces caused by gravity. Start by simply grabbing the bar and allowing your body to hang freely. Aim for 20–30 seconds per hang, twice daily. Over time, as your grip strength improves, increase to 45 seconds.

Benefits include better spinal alignment, decompression of vertebrae, and stronger grip muscles. Hang after waking or before bed to give your spine relief.

2. Cat–Cow Yoga Flow

This classic yoga sequence improves spinal flexibility while engaging core muscles. Begin on hands and knees; as you inhale, lift your chest and tailbone for the cow pose, then exhale as you round your spine into the cat pose. Perform slowly, for 10–12 cycles.

This flow helps awaken spinal movement after long periods of sitting and supports even posture day-to-day.

3. Cobra Pose (Bhujangasana)

From a lying position with your hands under shoulders, lift your chest off the floor while keeping hips grounded. Hold for 15–30 seconds with steady breathing.

This stretch counteracts hunching and opens your spine and chest area. Over time it encourages more vertical alignment and strengthens lower back muscles.

4. Standing Forward Fold (Uttanasana)

From a gentle downward bend, let your upper body hang over elongated legs. Bend your knees slightly to avoid strain. Hold for 30–60 seconds.

This releases tension in hamstrings and lower back, allowing your spine to stretch. With a relaxed neck and deep breathing, it encourages better height alignment.

5. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back, bend your knees, and lift your hips upward while pressing into your feet and arms. Hold for 20–30 seconds, then release gently.

Bridge strengthens your glutes, lower back, and core while opening the chest. This supports upright posture and counters slouching throughout the day.

6. Pilates Spine Stretch

Sit with legs extended shoulder-width apart, feet flexed. Reach arms forward and slowly ask your spine to round toward your legs. Hold for a few seconds, then roll back up one vertebra at a time.

With 8–12 slow repetitions, this builds control in your spine and engages deep core muscles. It also improves hamstring flexibility.

7. Reverse Plank

Sit with legs extended and hands behind your hips. Lift your hips and torso off the floor into a reverse plank, keeping your body straight. Hold for 20–30 seconds.

This pose strengthens your posterior chain—glutes, hamstrings, spine—encouraging a lifted, aligned posture.

8. Side Stretch with Arm Reach

Stand tall with feet hip-width apart. Raise one arm overhead and bend to the opposite side. Hold for 20 seconds, then repeat on the other side. Perform 2–3 rounds each side.

This move opens up your waist, intercostal muscles, and spine—allowing more room for rib expansion and overall length.

9. Wall Slides

Stand with your back against a wall—head, upper back, elbows, and wrists touching the surface. Slowly glide your arms upward along the wall to engage spinal extension and unpin shoulders. Repeat 10–12 times.

Wall slides gently retrain your posture and shoulder alignment while decompressing your spine.

10. Pilates Leg Slides in Reclined Position

Lie on your back, knees bent. Engage your core as you extend one leg forward, then return it. Alternate 8–10 times each leg.

This promotes spine flattening, strengthens your lower abdominals, and maintains length along your spine.

 Additional Tips for Better Results 

1. Pay attention to posture: tuck your pelvis slightly, broaden your chest, and bring shoulders back.

2. Stay hydrated and well-rested—both support overnight spinal recovery.

3. Stick to a routine; if possible practice daily or at least 3–4 times per week.

4. Combine these exercises with mobility work and a balanced diet rich in vitamins D, K, and calcium.

When to Expect Results

You may notice immediate changes post-workout as spinal compression reduces. Long-term improvements in posture and a modest increase in visible height often happen within 8–12 weeks of consistent practice. Remember: muscle tone, flexibility, and alignment are just as important as bone length when it comes to how tall you stand.

How to get rid of spectacles? Home remedies to improve weak eyesight naturally. Improve vision

Now days many people in the world are suffering from eye diseases and vision defects such as Myopia (short sightedness) and Hyperopia (farsightedness) are forced to use contact lenses and glasses. There are many methods used to correct vision, such as wearing corrective lenses and eye surgery. Glasses and contact lenses are solution for weak eyesight but it is a temporary solution.

Causes of Defective vision

Working in dim or extreme bright light

Spending too much time on watching TV

Staring at TV, computer screen for long time

Staring at TV & computer screen without blinking eyes

Improper reading habits

Genetic reasons

Excessive smoking

Mental stress

Caffeinated drinks

Lack of essential nutrients, vitamins and minerals

Inadequate blood supply

Excessive strain on the eyes can weaken eye muscles.

Common cold

You can improve your eyesight, keep them energetic and get rid of glasses and lenses by following some natural home remedies which are very easy and effortless. But, along with these natural home remedies, eye exercises and few changes in our general lifestyle changes are necessary to improve your eyesight. Simply follow these tips to sharpen your vision.

1. Almonds, fennel, crystal sugar

Ingredients

60 almonds

16 tablespoon fennel seeds

12 tablespoon sugar candy/ Misri/crystal sugar

Preparation

Grind all these ingredients in mixer grinder and make to make fine powder. Keep the powder in glass or plastic container and keep away from direct sunlight. Now this powder is ready to consume with cow milk.

Direction to use

1.      Mix 2 tablespoon of the powder in big glass of warm Cow milk.

2.      Drink it before going to sleep.

3.      Drink it only with Cow milk.

4.      After drinking this mixture, do not drink anything for 1-2 hours.

5.      Follow this every day without any gap for 2-3 months.

6.      You can use the same powder to treat weakness and amnesia (memory loss)

Dose for kids

1.      Mix only 1 teaspoon of the powder in glass of warm milk.

2.      Do this before going to bed.

3.      After drinking the mixture do not give them any liquid for 2 hours.

4.      Repeat this remedy every day for 2 months without gap.

2. Licorice powder (mulethi), clarified butter

Ingredients

Half teaspoon Licorice or licorice powder

1 tablespoon honey

Half teaspoon clarified butter

2 cup of warm milk

Direction to use

      1.      Add Licorice, honey and clarified butter in glass of warm cow milk and mix them properly.

      2.      Drink this mixture before going to sleep.

      3.      After drinking this milk do not consume any liquid for 2 hours.

      4.      Do this regularly for 2 months without any gap.

      5.      For kids above 10 years, give same dose every day for 45 days.

      6.      For kids below 10 years, give half quantity.

3. Triphala powder with Ghee

(Proportion for children and adults)

Honey 1 teaspoon

Melted Ghee (Butter Oil) - 1/2 teaspoon

Mix the following three ingredients in equal quantity - 1 teaspoon

a.      Amla paste or powder (Gooseberry or phyllanthus emlica)

b.      Harad or Haritaki powder (Indian Gall Nut or Terminalia Chebula)

c.       Bahera or Bibhitaki powder (Beleric Myrobalan)

How to take: Twice a day (Morning – Empty Stomach and Evening – Before Dinner)

Caution: Take unequal quantity of Ghee and honey (Equal quantity has poisonous properties)

4. Cow milk, Harad, amla

Those who cannot drink triphala water, due to its disagreeable taste, should take amla jam or paste (1 tbsp) in the morning in empty stomach and a piece of harad (inknut) jam with cow milk at night – an hour before retiring to bed; but diabetics should refrain from using the two jams. These are effective home remedies for eyesight improvement.

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20 Reasons Why Triphala is Good for You! Triphala Health Benefits, Uses, Dose, Side Effects, How to Take it?

Triphala is made up of three high quality medicinal herbs: amla (Indian gooseberry), harad (Terminalia Chebula) and baheda (Terminalia Bellerica). Amla provides longevity. Harad functions as a protector like a mother, and Baheda works to purify the whole body. This makes triphala a precious gift for mankind from our ancient sages. It removes abnormal kapha stored in the body, digests amadosha (immature rasa) and waste products in the body making it pure and efficient. 

Triphala removes dullness of the intellect and senses (especially the eyes) making them sharp. It prevents impotency and diseases. It functions as an excellent rasayana (promotive therapy), antibiotic and antiseptic. It improves the eyesight, expels faces, stimulates the digestive fire and destroys kapha and pitta. 

People who consume triphala and follow a disciplined life style with controlled eating habits, are saved from the possibility of having illnesses like heart disease, high blood pressure, diabetes mellitus, eye diseases, abdominal disorders, obesity etc. 

Triphala destroys twenty types of diabetes, different types of leprosy, irregular fever and inflammation. It strengthens the skeletal system, hair, teeth and digestive system, and its regular consumption makes the body disease-free, robust, light and energetic.

How to make Triphala powder

Ingredients: Dry Native Amla, Big Harad, Baheda.

Method: Take equal quantities of the three ingredients. De-seed them and grind all three together to make a fine powder. After sifting through a thin cloth, store in a glass jar.

Triphala Health Benefits

1. Immunity

Triphala powder is a health tonic that restores immunity. Consume triphala early in the morning on an empty stomach with warm water. It is recommended to take Triphala with ghee (clarified butter) or honey.

2. Eye Wash

Soak a teaspoon of triphala churna in a bowl of water at night. In the morning, wash your eyes with this water after straining it through a thin cloth. This remedy is highly beneficial for the eyes. With this, the eyes remain clean and eyesight becomes sharp. This eye cleansing therapy is very helpful in cases like irritation of the eyes, redness of eyes, watering of eyes and conjunctivitis. Read Triphala & eye care.

3. Constipation and piles

Triphala is well-known as natural laxative and so it cures constipation and piles. Take 1 tablespoon of triphala with lukewarm water at night or in the morning.

4. Weight loss

Triphala helps weight loss by removing toxins and excess fat from the body. For healthy weight loss, soak 1 and half teaspoon of Triphala powder in hot water overnight & drink it in the morning adding 1 tbsp of honey. Alternatively, you can take Triphala in warm water before going to bed at night.

5. Beauty care

Triphala Strengthens hair roots - Read Untold Beauty Benefits of Triphala for skin &hair.

General health benefits

6.   Triphala is very beneficial for all urinary problems and diabetes mellitus.

7.   Triphala helps to lower high cholesterol.

8.   Triphala reduces acidity, gastric troubles and other digestive problems.

9.   Triphala helps to lower blood sugar levels in diabetes.

10. Triphala cleanses and purifies blood. It also improves blood circulation.

11. Triphala strengthens the reproductive system in both male and female.

12. It cleanses the respiratory organs and thus helps you to breathe easy.

13. Triphala Nurtures voice quality

14. Triphala can be used for 5-6 months as it is suitable for long term use. 

15. It contains anthraquinones that help in stimulating peristalsis

16. Triphala is ‘Tridoshic’ and is suitable for people of all 3 doshas: Vata, Pitta, & Kapha.

17. Triphala is rich in one of the powerful antioxidants ‘polyphenols’ which reduces oxidative stress on the body.

18. Reduces Inflammation

Regular consumption of triphala powder helps reduce external and internal inflammation that one might have due to lack of immunity power or lack of nutrients in the body.

19. Antiseptic

Washing a wound with a decoction of triphala prevents the need of using allopathic antiseptic lotions. The wound heals quickly.

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Top 10 Fat Fighting Superfood for Fast Weight Loss

1. Oranges

Appropriate Vitamin C levels are required to keep one’s body functioning at optimal levels. On the other hand, if burning fat is the main objective, the sugar levels in oranges might be of concern. Not to deny the fact that oranges do contain sugar, which, if not burnt, has the potential to turn to fat. However, the calorie count is low in oranges and they contain fiber which helps to regulate blood glucose levels.

2. Watermelon

Watermelon, a juicy fruit, contains 91 percent water and acts as a natural diuretic, thereby making it a perfect food to reduce abdominal fat. It helps one to feel full for a longer time and also aids reduction of excess water in the body.

Watermelon is also rich in vitamins B1, B6 and C, and also contains potassium and magnesium. It is cholesterol free and contains lesser calories.

Consuming two glasses of watermelon juice every day for eight weeks helps reduce one’s body weight, especially the abdomen fat, without altering muscle mass. Consuming watermelon regularly lowers the risks associated with coronary artery plaque buildup and other heart diseases.

3. Celery

Celery is full of fiber and contains calcium and vitamin C, while it is very low in calories, which helps in weight loss. In order to get a flat stomach, one can fill their plate with green leafy vegetables like celery.

Drinking half a glass of celery juice before eating lunch or dinner cleanses one’s system. Celery can be added to salads or soups. Celery contains a natural compound, apigenin that is said to reduce the risk of ovarian cancer in women.

4. Beans

Beans are an excellent source of soluble fiber and are a staple item in “The Four Hour Body’s Slow Carb ideal Diet”. Beans, due to their fiber content, are well known for their ability to help regulate blood sugar levels. Consuming different types of beans regularly reduces body fat, develops muscles and improves digestion. They also help one feel full for a longer period, thus avoiding overeating. 

The soluble fiber in beans targets especially abdominal fat, helping to break it down thereby eliminating unwanted fat from the body. Apart from these, the protein content in beans provides energy for the body. It is easy to incorporate beans in everyday meals by adding them to salads, soups or side dishes.

5. Cranberry Juice

Cranberry juice is rich in anti-oxidants and also acts as an excellent diuretic which helps remove the excess fluids from body. This reduces weight gain attributable to fluid retention.

6. Almonds

Almonds are rich in protein and they form great snacks which can keep one from eating high fat content such as chips or sweets as snacks. According to several researches, people who snack on a handful of nuts feel tummy full and eat less throughout the day, compared to those who snack on traditional diet food. Eating almonds reduces hunger pang and also help fight against heart diseases. Almonds are high in magnesium, and form a key source for muscle building. Having more muscle will help one burn more abdomen fat.

7. Cucumbers

Cucumbers are packed with minerals, dietary fibers and vitamins and are considered to be an extremely refreshing, low-calorie food. 100 grams of cucumber contains roughly 96 percent water and contains only about 45 calories.

A plate of cucumber salad everyday is an efficient and healthy way to cleanse one’s body of harmful toxins released by the digestive system. It also aids weight loss and gives the person radiant & glowing skin as they are rich in vitamins B and C.

8. Avocado

For many years dieters had avoided avocados due to their fat content, as it was a popular misconception that everything that had fat in it was considered to be evil. However, now it has been found that not all fat is bad and that, good fats actually help to lose unwanted fat.

Consumption of avocados is a great idea for reducing weight. Avocados are rich in fiber content which reduces hunger pangs and keeps one from overeating. Avocado also provides various beauty and health benefits due to its anti-aging, anti fungal and antibacterial properties.

9. Tart Cherries

Consuming tart cherries as a part of one’s diet helps lower risk of metabolic syndrome and heart disease. Metabolic syndrome increases the risk of abdominal fat, diabetes and heart diseases.

Tart cherries help reduce cholesterol levels and fat content in the body to a great extent. They also have antioxidant properties that provide anti-aging benefits, making one look younger and feel better.

10. Oat bran

Oat bran is another food that is rich in fiber. Fiber aids burning abdominal fat as it indicates when one's tummy feels full. Food that have high in fiber content are digested slower than most other foods and hence food such as oat bran, prevents overeating.

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