10 Yoga Poses to Strengthen Your Eyesight - Weak Eyesight Exercise
Yoga
offers a holistic approach to health, and specific yoga practices can help
improve and maintain good eyesight. Regular practice of certain yoga poses and
exercises can enhance eye muscle strength, improve blood circulation to the
eyes, and reduce eye strain, all of which are crucial for better vision. Here
are some of the best yoga poses and exercises for weak eyesight:
1. Palming
Palming is a simple and effective technique to relax and rejuvenate the eyes. It helps reduce eye strain and soothes the optic nerves.
How to do it:
1.
Rub your palms together briskly to generate heat.
2.
Gently cup your palms over your closed eyes without pressing on them.
3.
Breathe deeply and relax for a few minutes, allowing the warmth to penetrate
your eyes.
4.
Repeat this exercise 2-3 times.
2. Blinking
Blinking is essential for maintaining eye moisture and preventing dryness. Regular blinking exercises can help reduce eye strain, especially for those who spend long hours in front of screens.
How to do it:
1.
Sit comfortably and keep your eyes open.
2.
Blink rapidly 10-15 times.
3.
Close your eyes and relax for 20 seconds, focusing on your breath.
4.
Repeat this cycle 4-5 times.
3. Eye Rotation
Eye rotation exercises help in improving flexibility and strength of the eye muscles, which can enhance overall vision.
How to do it:
1.
Sit comfortably and keep your head still.
2.
Look up and then slowly rotate your eyes in a clockwise direction.
3.
Complete 10 rotations and then close your eyes for a few seconds.
4.
Repeat the rotations in a counterclockwise direction.
5.
Perform this exercise 2-3 times a day.
4. Trataka (Gazing)
Trataka is a meditation technique that involves focused gazing at a single point or object. It helps improve concentration and strengthen the eye muscles.
How to do it:
1.
Sit comfortably with a lit candle placed at eye level about 2-3 feet away.
2.
Gaze at the flame without blinking for as long as you can.
3.
When your eyes begin to water, close them and visualize the flame in your mind.
4.
Relax and focus on your breath for a few minutes.
5.
Repeat this exercise 2-3 times, gradually increasing the duration of your gaze.
5. Sarvangasana (Shoulder Stand)
Sarvangasana improves blood circulation to the head and eyes, nourishing the optic nerves and enhancing vision.
How to do it:
1.
Lie on your back with your legs together and arms by your sides.
2.
Lift your legs and hips towards the ceiling, supporting your back with your
hands.
3.
Keep your body straight and hold the pose for 30-60 seconds.
4.
Slowly lower your body back to the ground and relax.
5.
Perform this pose once or twice daily, avoiding it during menstruation or if
you have neck issues.
6. Halasana (Plow Pose)
Halasana is beneficial for improving blood flow to the eyes and reducing stress.
How to do it:
1.
Lie on your back and lift your legs over your head, bringing your toes to the
ground behind you.
2.
Keep your hands on your lower back for support or extend them on the ground.
3.
Hold the pose for 30-60 seconds and breathe deeply.
4.
Slowly roll your spine back down to the ground.
5.
Practice this pose once daily, avoiding it during menstruation or if you have
neck or back problems.
7. Bhramari Pranayama (Bee Breath)
Bhramari Pranayama helps calm the mind, reduce stress, and improve focus, which indirectly benefits eyesight.
How to do it:
1.
Sit comfortably with your eyes closed.
2.
Place your index fingers on your ears, blocking external sounds.
3.
Take a deep breath in and while exhaling, make a humming sound like a bee.
4.
Focus on the vibration and sound.
5.
Repeat this exercise 5-7 times, practicing daily.
8. Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana balances the nervous system and reduces eye strain by improving oxygen flow and reducing stress.
How to do it:
1.
Sit comfortably with your spine straight and shoulders relaxed.
2.
Close your right nostril with your thumb and inhale deeply through the left
nostril.
3.
Close your left nostril with your ring finger and exhale through the right
nostril.
4.
Inhale through the right nostril, close it, and exhale through the left
nostril.
5.
Continue this alternate nostril breathing for 5-10 minutes.
9. Balasana (Child’s Pose)
Balasana helps in relaxing the entire body and reducing stress, which is beneficial for eye health.
How to do it:
1.
Kneel on the floor with your big toes touching and knees apart.
2.
Sit back on your heels and extend your arms forward, resting your forehead on
the ground.
3.
Breathe deeply and hold the pose for 1-3 minutes.
10. Paschimottanasana (Seated Forward Bend)
Paschimottanasana improves blood circulation and reduces tension around the eyes.
How to do it:
1.
Sit with your legs extended straight in front of you.
2.
Inhale and lengthen your spine.
3.
Exhale and bend forward, reaching for your feet or shins.
4.
Hold the pose for 1-3 minutes, breathing deeply.
Bottom line:
Incorporating
these yoga poses and exercises into your daily routine can help improve weak
eyesight by strengthening the eye muscles, enhancing blood circulation, and
reducing eye strain. Consistent practice not only benefits eye health but also
promotes overall well-being. Always perform these exercises mindfully and
consult with a healthcare provider or a certified yoga instructor if you have
any pre-existing conditions or concerns.
