YOGA AND EYE CARE YOGA AND EYE CARE YOGIC EXERCISES
YOGIC EXERCISES FOR EFOR EYE MYE MUSCUSCLESLES
Sit in Padmasana, Vajrasna, Sukhasana, Swastikasana or Siddhasana or on a chair b
Sit in Padmasana, Vajrasna, Sukhasana, Swastikasana or Siddhasana or on a chair but your backut your back and neck
and neckshould remain straight.should remain straight. Before beginning the eye exercises, just relax the eyes byBefore beginning the eye exercises, just relax the eyes by closing them for a moment or assume the
closing them for a moment or assume the corpse pose to relax all the bodcorpse pose to relax all the body parts.y parts.Do theDo the following eye exercises regularly to prevent and
following eye exercises regularly to prevent and cure any disorder of the eyes.cure any disorder of the eyes. TECHNIQUE
TECHNIQUE 1.
1. Move the eyeballs up and look at the space between the eyebrow-center then lower theMove the eyeballs up and look at the space between the eyebrow-center then lower the eyeballs and look at the tip of the nose. Do it
eyeballs and look at the tip of the nose. Do iteffortleseffortlessly in a sly in a slow motion allowing theslow motion allowing the gaze to go up and down to the maximum level.
gaze to go up and down to the maximum level. Don’t move the head. See only by movingDon’t move the head. See only by moving the eyeballs. Do it for eight to
the eyeballs. Do it for eight to ten times. The cornea will be seen moving up ten times. The cornea will be seen moving up and down.and down. Then take rest by closing the
Then take rest by closing the eyes for some moments.eyes for some moments. 2.
2. Move the eyeballs horizontally parallel to the Move the eyeballs horizontally parallel to the floor in a straight line from right to left andfloor in a straight line from right to left and from left to right side
from left to right side allowing them to go as far as they allowing them to go as far as they can.can. Do it for eight to ten times. Do it for eight to ten times. Then close the eyes for some
Then close the eyes for some moments and give rest to the eyes.moments and give rest to the eyes. 3.
3. Now move the eyeballs on left upper side and then right lower side. Now move the eyeballs on left upper side and then right lower side. After that move it onAfter that move it on right lower and left upper side in oblique
right lower and left upper side in oblique direction. Do it for eight to ten times. Then takedirection. Do it for eight to ten times. Then take rest by closing the eyes for some time.
rest by closing the eyes for some time. 4.
4. Now reverse the sequence. Move the eye balls on right upper and then left lower side. Now reverse the sequence. Move the eye balls on right upper and then left lower side. after that move it on left lower and
after that move it on left lower and then right upper side in oblique then right upper side in oblique direction for eight todirection for eight to ten times. Then close the eyes and take rest for some time.
ten times. Then close the eyes and take rest for some time. 5.
5. Now move the eyeballs from right to left and from left to right i Now move the eyeballs from right to left and from left to right in upper semi circle. Do itn upper semi circle. Do it for eight to ten times. Then by closing the eyes take rest.
for eight to ten times. Then by closing the eyes take rest. 6.
6. Now move the eyeballs from left to right and from right to left i Now move the eyeballs from left to right and from right to left in lower semi circle forn lower semi circle for eight to ten times. Then take rest by closing
eight to ten times. Then take rest by closing the eyes for sometime.the eyes for sometime. 7.
7. Now rotate the eyes clockwise and then anticlockwise in circular motion. Do it for four to Now rotate the eyes clockwise and then anticlockwise in circular motion. Do it for four to six times on both the sides. After that give rest to the eyes.
six times on both the sides. After that give rest to the eyes. 8.
8. Now stretch the right arm forward and keep it parallel to the floor Now stretch the right arm forward and keep it parallel to the floor. Keep the index finger. Keep the index finger vertically pointing up and fix the
vertically pointing up and fix the eyes on the nail of the eyes on the nail of the finger or just beyond the nail.finger or just beyond the nail. Now see the finger with both the eyes. Gradually bring the finger towards the nose and Now see the finger with both the eyes. Gradually bring the finger towards the nose and
keep it there for sometime then take it away from it. You can do like this four to five keep it there for sometime then take it away from it. You can do like this four to five times.
times. While focusing your attention at the finger you will find you are not seeing one While focusing your attention at the finger you will find you are not seeing one finger but
finger but two. Hence in ttwo. Hence in this exerchis exercise eyes beise eyes become eccecome eccentric. One finntric. One finger will be thger will be thee main finger, which is real and the other will be an optical illusion.
main finger, which is real and the other will be an optical illusion. 9.
9. In the end, blink the eyes eight to ten times. Now rub the palms and create heat and doIn the end, blink the eyes eight to ten times. Now rub the palms and create heat and do palming on the eyes repeating three times. The warm Prana current flowing from the palming on the eyes repeating three times. The warm Prana current flowing from the palms relieves the tension and strain around the eye muscles.
palms relieves the tension and strain around the eye muscles. NOTE
NOTE
The body must be relaxed and the head should not move when the eye exercises areThe body must be relaxed and the head should not move when the eye exercises are
performed. Except for the eyes, all parts of the body should be in a relaxed position. performed. Except for the eyes, all parts of the body should be in a relaxed position.
Give rest to the eyes by keeping them closed for 10 to 12 seconds between each process.Give rest to the eyes by keeping them closed for 10 to 12 seconds between each process.
SOME BRIEF EXERCISES FOR THE EYES SOME BRIEF EXERCISES FOR THE EYES
Bounce a ball in a v-shape from one hand to the other and follow the movement of theBounce a ball in a v-shape from one hand to the other and follow the movement of the
ball with the eyes. ball with the eyes.
Elephant swing: From a standing position, bend Elephant swing: From a standing position, bend forward with feet 1 foot apart. Bend theforward with feet 1 foot apart. Bend the
knees, hands together, hang them down and swing like the trunk of an elephant, looking knees, hands together, hang them down and swing like the trunk of an elephant, looking down on the
down on the floorfloor..
TTake a sculpture/picture or any ake a sculpture/picture or any other object and look at it other object and look at it for about 30-45 seconds. Closefor about 30-45 seconds. Close
eyes and visualize the object with the eyes closed and relaxed. Use a different object each eyes and visualize the object with the eyes closed and relaxed. Use a different object each day.
day.
Distance accommodation: look at a Distance accommodation: look at a tree for 30 sec, then look tree for 30 sec, then look at the palm, all the lines onat the palm, all the lines on
the palm, for 30 sec, blink and see (5 times) the palm, for 30 sec, blink and see (5 times)
Read in candle light (10 Read in candle light (10 minutes).minutes).
NECK EXERCISE NECK EXERCISE
Sit with the back straight. Turn the tongue inside towards the throat and touch it againstSit with the back straight. Turn the tongue inside towards the throat and touch it against
the upper palate. the upper palate.
BeBend nd ththe e heahead d dodownwnwawardrds s anand d prpresess s ththe e chchin in to to ththe e chechest st ththen en heahead d up up lolookiokingng
backwards.
backwards. Inhale Inhale when when the the head head moves moves upwards upwards and and exhale exhale when when the the head head movesmoves downwards. Do it four to five times.
downwards. Do it four to five times.
Very slowly rotate the head first on the right side and then on the left side. Inhale deeplyVery slowly rotate the head first on the right side and then on the left side. Inhale deeply
when the neck moves on the right side and comes in the line of right shoulder and exhale when the neck moves on the right side and comes in the line of right shoulder and exhale when it returns to front side position. Inhale when it moves on the left side and exhale when it returns to front side position. Inhale when it moves on the left side and exhale when it returns to front side gradually. Repeat this exercise eight to ten times that is when it returns to front side gradually. Repeat this exercise eight to ten times that is four to five times each side. Now relax
four to five times each side. Now relax the neck.the neck.
Thereafter bring the right ear up to the right shoulder and then the left ear to the leftThereafter bring the right ear up to the right shoulder and then the left ear to the left
shoulder. Repeat this exercise eight to ten times in total that is four to five times each shoulder. Repeat this exercise eight to ten times in total that is four to five times each side. Now relax the neck.
side. Now relax the neck.
Now rotate Now rotate the the head head and and neck neck from right from right side. In side. In this tilt this tilt the the head head first on first on the the right sideright side
then on the back side then on the left side and in front last. This would complete one then on the back side then on the left side and in front last. This would complete one rotation. Repeat four to five times very gently and without any stress. Do it in reverse rotation. Repeat four to five times very gently and without any stress. Do it in reverse direction also that is starting it from the left side. Repeat four to five times without direction also that is starting it from the left side. Repeat four to five times without hurrying.
hurrying.
Rub the hands & massage Rub the hands & massage the neck with warm hands nicely.the neck with warm hands nicely.
You can do shoulder rotation and arms rotation exercises also to remove stress from the You can do shoulder rotation and arms rotation exercises also to remove stress from the shoulders and arms. Do clockwise for eight to ten times and then anti clockwise for eight to shoulders and arms. Do clockwise for eight to ten times and then anti clockwise for eight to ten times.
ten times. DIET DIET T
Take fruits and ake fruits and vegetables which covegetables which contain more of Vitamin A ntain more of Vitamin A in good quin good quantityantity. All red and . All red and yellowyellow color fruit are recommended.
color fruit are recommended. First thing in the morning
First thing in the morning – lemon water (lukewarm) with two teaspoons honey. – lemon water (lukewarm) with two teaspoons honey.
Breakfast-Breakfast- Have munacca (Dry fruit) (10-15no.) and figs (2-4 no.), should be soaked overnight Have munacca (Dry fruit) (10-15no.) and figs (2-4 no.), should be soaked overnight in water in a glass container after being cleaned thoroughly. They should be taken along with the in water in a glass container after being cleaned thoroughly. They should be taken along with the
water in which they were soaked. Chew well. If you are still feeling hungry then after half an water in which they were soaked. Chew well. If you are still feeling hungry then after half an hour gap, take seasonal fruit such as mangoes, banana, apple, apricot, papaya- all red and yellow hour gap, take seasonal fruit such as mangoes, banana, apple, apricot, papaya- all red and yellow color fruit. Eating one variety of fruit each
color fruit. Eating one variety of fruit each time is very beneficial.time is very beneficial. Lunch–
Lunch– Chapattis of wheat flour with extra bran + seasonal vegetables (lauki, broccoli, cabbage,Chapattis of wheat flour with extra bran + seasonal vegetables (lauki, broccoli, cabbage, carrot, drumsticks, cauliflower, spinach, salad) & curd
carrot, drumsticks, cauliflower, spinach, salad) & curd
Evening-Evening- Carrot juice, veg. soup, lemon water honey Carrot juice, veg. soup, lemon water honey
Dinner-Dinner- Same as lunch or Dalia Same as lunch or Dalia (Broken wheat)(Broken wheat) A
Avovoidid-- CafCaffeifeine, ne, nicnicotiotine, ne, alcalcoholohol, , deep deep frifried ed foofoods, ds, proprocescessed sed foofoods ds and and mosmost t chemchemicaicall preservatives in
preservatives in packaged packaged foods. Also avoid foods. Also avoid white sugar white sugar and and use little use little salt. Use salt. Use honey honey or brownor brown sugar.
sugar. ASANA ASANA
Shirsasana, Sarvangasana, Vipritkarni Mudra for those who don't have cervical spondylosis, high Shirsasana, Sarvangasana, Vipritkarni Mudra for those who don't have cervical spondylosis, high myopi
myopia, a, hyperthypertensioension n or or pregnapregnancyncy. . The The eyes obtain eyes obtain tremetremendous power ndous power by by practpractisinising g thesethese As
Asananasas.. After After doing doing ShirsasanShirsasana a don't don't sit sit up up or or stand stand up up immediatelyimmediately. . TTake ake rest rest inin Shashan
Shashankasana kasana for for sometimes.sometimes. Other Yoga poses that strengthen eyes include Bhujangasana, Other Yoga poses that strengthen eyes include Bhujangasana, Shavasana and Surya Namakara.
Shavasana and Surya Namakara. PRANAYAMA
PRANAYAMA
Aumkar, Bhramari, Shitali and Anulom-V
Aumkar, Bhramari, Shitali and Anulom-Vilom. Do Shitali ilom. Do Shitali Pranayama with opened Pranayama with opened eyes. Regular eyes. Regular practice of these Pranayama perfuses the eyes with plenty of blood flow
practice of these Pranayama perfuses the eyes with plenty of blood flow..Pranayamas should bePranayamas should be practiced in the mornings and evenings on an empty stomach.
practiced in the mornings and evenings on an empty stomach. YOGA-NIDRA AND MEDITATION
YOGA-NIDRA AND MEDITATION For better eye care, include
For better eye care, include deep relaxation (Ydeep relaxation (Yoga- nidra) in the practice routine. Poga- nidra) in the practice routine. Practice ofractice of Y
Yoga- nidra and oga- nidra and Meditation gives rest to the Meditation gives rest to the eyes and increase eyes and increase their working capacity.their working capacity. MEDITATION AND VISUALIZATION
MEDITATION AND VISUALIZATION Slowly
Slowly, concentrate your awareness on , concentrate your awareness on your eyeball and create your eyeball and create its mental picture. If you areits mental picture. If you are myopic, tell your eyes to contract enough to allow the image to coincide on the retina. If you are myopic, tell your eyes to contract enough to allow the image to coincide on the retina. If you are long-sighted, tell your eyes to elongate enough to allow the image to coincide on the retina. long-sighted, tell your eyes to elongate enough to allow the image to coincide on the retina. Supplement your visualization with some catchy affirmation such as: "My eyes
Supplement your visualization with some catchy affirmation such as: "My eyes perform betterperform better than the best automatic cameras I have ever known." Practice this visualization Meditation at than the best automatic cameras I have ever known." Practice this visualization Meditation at least for 15-20 minutes
least for 15-20 minutes twice a day.twice a day.
PRANA MUDRA FOR INCREASING EYE SIGHT PRANA MUDRA FOR INCREASING EYE SIGHT T
Touch the tips of little finger and ring ouch the tips of little finger and ring finger by tip of the thumb. Rest two finger by tip of the thumb. Rest two fingers that is indexfingers that is index and middle finger should be straight. Perform Prana Mud
and middle finger should be straight. Perform Prana Mud ra for at least 15 to 30 minutes. ra for at least 15 to 30 minutes. PracticePractice regularly for better vision.
regularly for better vision. TRATAKA
TRATAKA
Light a candle and keep it at eye level at a distance of about two feet. Sit comfortably and gaze at Light a candle and keep it at eye level at a distance of about two feet. Sit comfortably and gaze at the candle flame without blinking for about
the candle flame without blinking for about 2-3 minutes. If eyes begin to water before 2-3 minutes. If eyes begin to water before that, closethat, close the eyes. Once the eyes are closed, try to gaze internally at the after-image of the candle flame at the eyes. Once the eyes are closed, try to gaze internally at the after-image of the candle flame at the back of your mind’s eye. Repeat this whole routine one
Then slowly get up and
Then slowly get up and fill your mouth with water. Keeping this water in your mouth, wash thefill your mouth with water. Keeping this water in your mouth, wash the eyes with tap water. Then spit the water out. This water will be warm as heat gets released from eyes with tap water. Then spit the water out. This water will be warm as heat gets released from the body. This has to be done twice or until the water temperature gets normal. This is a must the body. This has to be done twice or until the water temperature gets normal. This is a must after this particular Kriya.
after this particular Kriya.
This routine will help you strengthen and relax the eye muscles. Also, it is used as a practice This routine will help you strengthen and relax the eye muscles. Also, it is used as a practice for devel
for developing focuoping focus and concs and concentratioentration and can bn and can be used as a pe used as a prelude to relude to MeditatioMeditation.n. JALA NETI KRIYA (NASAL WASH)
JALA NETI KRIYA (NASAL WASH)
Jala Neti is a simple technique which involves
Jala Neti is a simple technique which involves using a special "neti pot" filled with warm,using a special "neti pot" filled with warm, slightly salted water. The nose cone is inserted into one nostril and the position of the head and slightly salted water. The nose cone is inserted into one nostril and the position of the head and pot is adjusted to allow the water to flow out of the other nostri
pot is adjusted to allow the water to flow out of the other nostril. Whilst the water is fl. Whilst the water is flowinglowing through the nasal passages one breathes through the mouth.
through the nasal passages one breathes through the mouth.(One should do this Kriya under(One should do this Kriya under guidanc
guidance in the bege in the beginning).inning).Practice of Jalaneti kriya gives much benPractice of Jalaneti kriya gives much benefit to eyesight. Itefit to eyesight. Itkeeps thekeeps the eyes free from congestion and strain, and improves vision. Its use can be learned from any Yoga eyes free from congestion and strain, and improves vision. Its use can be learned from any Yoga instructor. Neti
instructor. Neti should be practiced in the morning before Pranayama.should be practiced in the morning before Pranayama. WASHING THE EYES
WASHING THE EYES
After attending to the call of nature, wash the eyes in the eye washing glass. Fill the eye washing After attending to the call of nature, wash the eyes in the eye washing glass. Fill the eye washing glass with pure water and cup the
glass with pure water and cup the eyes in it. Blink inside the water 15 eyes in it. Blink inside the water 15 to 20 times. (In theto 20 times. (In the absence of an eye washing glass your palm can be cupped for the purpose.) Throw away the absence of an eye washing glass your palm can be cupped for the purpose.) Throw away the water and refill the glass with some more fresh water and
water and refill the glass with some more fresh water and wash once again. Repeat wash once again. Repeat the same withthe same with the other eye. W
the other eye. Wash them after watching television, before retiring to bed, ash them after watching television, before retiring to bed, as you come homeas you come home after a long tiring day outdoors, and
after a long tiring day outdoors, and also after reading for a considerable time at also after reading for a considerable time at a stretch. Do nota stretch. Do not watch television
watch television unblinkinglyunblinkingly.. SUNBATHING THE EYES SUNBATHING THE EYES
Early morning, allow indirect Sunlight into the eyes (
Early morning, allow indirect Sunlight into the eyes (closed eye lids). Keep your feet a footclosed eye lids). Keep your feet a foot apart, let your arms hang loosely at the sides and be as relaxed as possible and sway the body apart, let your arms hang loosely at the sides and be as relaxed as possible and sway the body gently from side to side like a pendulum for three to five minutes. Hot Sun at noon should be gently from side to side like a pendulum for three to five minutes. Hot Sun at noon should be avoided.
avoided. At Sunrise and Sunset look directly into the Sun for a short period of time. At Sunrise and Sunset look directly into the Sun for a short period of time. It should beIt should be stopped as soon as the Sun causes discomfort.
stopped as soon as the Sun causes discomfort.
After the Sun treatment, come to the shade and place a piece of cold wet cloth on the closed eye After the Sun treatment, come to the shade and place a piece of cold wet cloth on the closed eye lids for two minutes / Sprinkle cold water over your eyes and then dry them with a soft piece of lids for two minutes / Sprinkle cold water over your eyes and then dry them with a soft piece of cloth.
cloth.
BLINKING BLINKING
Practice deliberate blinking for five full minutes any time of Practice deliberate blinking for five full minutes any time of the day.the day.
Squeeze gently under the eyes before going to sleep.Squeeze gently under the eyes before going to sleep.
Roll the eyes in the socket Roll the eyes in the socket clockwise and anti-clockwise.clockwise and anti-clockwise.
PALMING PALMING
Rub both palms together quickly for 1Rub both palms together quickly for 10 seconds. This friction creates mild heat. Close the0 seconds. This friction creates mild heat. Close the
eyes and gently place the left palm over the left eye and right palm over the right eye. Do eyes and gently place the left palm over the left eye and right palm over the right eye. Do
not apply pressure with the palms, but just left them
not apply pressure with the palms, but just left them gently rest. Breathe in and out slowlygently rest. Breathe in and out slowly to release stress. Repeat this 2-3 times.
to release stress. Repeat this 2-3 times.
Sit comfortably in a chair in front of a Sit comfortably in a chair in front of a table and stay relaxed. Close your table and stay relaxed. Close your eyes. Cup youreyes. Cup your
right palm and shield the right eye with it. Cup your left palm and cover the left eye with right palm and shield the right eye with it. Cup your left palm and cover the left eye with it. Let the fingers of both the
it. Let the fingers of both the hands meet on the forehead. hands meet on the forehead. Rest the elbows on the tableRest the elbows on the table and keep yourself completely relaxed. Look only at the darkness without opening the and keep yourself completely relaxed. Look only at the darkness without opening the eyes. Let your mind also relax
eyes. Let your mind also relax for some time. Sit like this for five minutes at a time, atfor some time. Sit like this for five minutes at a time, at least thrice a da
least thrice a dayy.. AVOID
AVOID
Bright Sunlight, reading in poor light or in
Bright Sunlight, reading in poor light or in a lying down position, reading or writing in a a lying down position, reading or writing in a movingmoving train, plane, car or bus, watching
train, plane, car or bus, watching television for too long or working at a television for too long or working at a computer for long hours.computer for long hours. These cause stress on the eyes and contract the eye muscles which lead to deteriorating eyesight These cause stress on the eyes and contract the eye muscles which lead to deteriorating eyesight or pain in the eyes.
or pain in the eyes.
SOME MORE SUGGESTIONS SOME MORE SUGGESTIONS
For all eye problems, keep the eyes clean. Splash fresh & clean water on For all eye problems, keep the eyes clean. Splash fresh & clean water on the eyesthe eyes10-1510-15
times
times at least twice a at least twice a dayday..
Dampen wads of cotton-wool with pure Organic Rose Water and place over closed eyes.Dampen wads of cotton-wool with pure Organic Rose Water and place over closed eyes.
Relax for 10 minutes that way. The cooling effect of organic rose water helps cool tired Relax for 10 minutes that way. The cooling effect of organic rose water helps cool tired eyes.
eyes.
Remove your glasses or contact lenses while doing eye exercises.Remove your glasses or contact lenses while doing eye exercises.
Every four to six months or minimum once in a year eyes should be checked up for theirEvery four to six months or minimum once in a year eyes should be checked up for their
visual capacity even though
visual capacity even though our eyes are normal. They should be our eyes are normal. They should be immediately tested ifimmediately tested if something unexpected happens so that if there is any change in the vision the eyes can be something unexpected happens so that if there is any change in the vision the eyes can be immediately treated.
immediately treated.
Constipation also affects our eyes. Therefore, it is essential that bowels get cleaned fullyConstipation also affects our eyes. Therefore, it is essential that bowels get cleaned fully
everyday. For this,
everyday. For this, drink plenty of water through the day, as constipation or internal drink plenty of water through the day, as constipation or internal dryness can have adverse effect on the eye. Do
dryness can have adverse effect on the eye. Do practise Ypractise Yogamudra ogamudra and Vand Vajrasanaajrasana((after after the meals
the meals).). Shitali Pranayama in morning and evening is Shitali Pranayama in morning and evening is very effevery effective. Perioctive. Periodic use dic use of of enema is also helpful.
enema is also helpful.
Morning and evening walks rejuvenate the eyes, enhancing proper sight.Morning and evening walks rejuvenate the eyes, enhancing proper sight.
WWalking barefoot on the grass in alking barefoot on the grass in the morning is very good for the the morning is very good for the eyes.eyes.
In case you have In case you have access to Triphala, put a teaspoonful of Triphala powder in a glass ofaccess to Triphala, put a teaspoonful of Triphala powder in a glass of
water and let it stay overnight. Strain the
water and let it stay overnight. Strain the water and wash the eyes with it.water and wash the eyes with it.
ImproImprove your diet; enjoy Sun-shine and fresh airve your diet; enjoy Sun-shine and fresh air.. Winter Cherry (Ashwagandha) alsoWinter Cherry (Ashwagandha) also
helps strengthen vision. helps strengthen vision.
To improve eyesight, soak seven almonds overnight. Next morning grind it to a pasteTo improve eyesight, soak seven almonds overnight. Next morning grind it to a paste
with seven peppers and mix with water and sugar candy using the same water in which it with seven peppers and mix with water and sugar candy using the same water in which it was soaked. Take this paste after meals regularly for
was soaked. Take this paste after meals regularly for a few months.a few months.
These remedies can help you keeping your eyes healthy and beautiful, and can be used byThese remedies can help you keeping your eyes healthy and beautiful, and can be used by
everyone, in general. everyone, in general.
Spare at least half an hour every day for eye care. Change your food habits and do regular eye Spare at least half an hour every day for eye care. Change your food habits and do regular eye washing and other exercises and you will be benefited by these safe and natural methods. Every washing and other exercises and you will be benefited by these safe and natural methods. Every morning start the exercises with the determination that YOU ARE GOING TO IMPROVE THE morning start the exercises with the determination that YOU ARE GOING TO IMPROVE THE EYESIGHT
EYESIGHT. Have faith . Have faith and patience.and patience.
AUM SHANTI AUM SHANTI
