In our modern digital age, where screens dominate our daily lives, taking care of our eyes has become more crucial than ever. Experts have stated that eye disorders are on the rise in India, with refractive errors being the second most prevalent eye disorder in India.
A study led by the Pandit Bhagwat Dayal Sharma Post Graduate Institute of Medical Sciences found that the rate of refractive errors was higher among students spending more reading hours, watching television, mobile use and in inadequate light. Talking to the Onlymyhealth team, Dr Arun Sethi, Founder and Ophthalmic Director, Arunodaya Deseret Eye Hospital, Gurgaon said, "Children today have violated all the privileges and spend all day in front of digital screens and air-conditioned rooms. Because of this lifestyle, the future generations will wear such big glasses that you will be amazed.”
To combat this lifestyle issue, Dr Sethi recommended taking daily walks outside and practising yoga exercises for the eyes. Yoga, with its holistic approach to wellness, offers a range of exercises specifically designed to promote eye health and maintain clear vision. Here are some essential eye yoga exercises that you can practice daily for vibrant and healthy eyes.
Palming
Follow these steps to perform this exercise every day:
- Rub your palms together vigorously until they generate heat.
- Cup your palms and gently place them over your closed eyes without applying pressure.
- Relax and breathe deeply, allowing the warmth from your palms to soothe your eyes.
- Practice this for a few minutes to rejuvenate tired eyes and improve circulation.
Blinking Exercises
To practice blinking exercises, follow these steps:
- Sit comfortably with your eyes open.
- Blink rapidly for 10-15 seconds, then close your eyes and relax briefly.
- Repeat this blinking exercise several times to hydrate your eyes and prevent dryness.
Eye Rotations
Here’s what you need to do in this exercise:
- Sit or stand with your spine straight.
- Focus on a point in front of you, then slowly rotate your eyes in a circular motion, clockwise and counterclockwise.
- Ensure smooth, steady movements without straining your eyes.
- Repeat this rotation 5-10 times in each direction to improve eye flexibility and coordination.
Near and Far Focus
Here are the steps for this yoga practice for eyes:
- Hold your thumb about 10 inches away from your face and focus on it.
- Then, shift your focus to an object in the distance (at least 20 feet away).
- Alternate between focusing on your thumb and the distant object, repeating this process multiple times.
- This exercise helps strengthen eye muscles and improve focusing ability.
Figure 8 Eye Movement
To practice Figure 8 eye movement effectively, follow these steps:
- Visualise a large figure 8 (infinity symbol) placed horizontally before you.
- Trace the figure 8 with your eyes, following its path smoothly and without rushing.
- Repeat this movement for several rounds, then switch to a vertical figure 8 pattern.
- This exercise promotes eye coordination and flexibility.
Focus Shifting
Lastly, these are the steps to practice focus shifting:
- Hold a pen or pencil at arm's length, focusing on its tip.
- Slowly bring the object closer to your nose while maintaining focus.
- Then, gradually move it back to arm's length.
- Repeat this focus-shifting exercise to enhance eye muscle strength and control.
Practising these simple yet effective eye yoga exercises can nurture your vision, alleviate eye strain, and promote long-term eye health. Remember to practice mindfulness, listen to your body, and seek professional advice if you experience persistent eye issues. Here's to vibrant eyes and clear vision through the art of eye yoga!