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We all spend hours staring at screens—whether it’s our phones, laptops, or TVs. This constant screen time can lead to eye strain, dryness, and even weak vision. While resting your eyes is important, did you know that yoga can help, too? Some yoga asanas and simple
eye exercises
can strengthen eye muscles, improve focus, and even boost blood circulation around the eyes. Here are 8 effective
morning yoga
asanas that can help
reduce eye strain
and improve vision.
Palming
Palming is one of the easiest yet most effective yoga techniques for relaxing the eyes. It helps reduce strain and gives instant relief from tiredness.
How to do it:
- Rub your palms together until they feel warm.
- Close your eyes and gently place your warm palms over them without applying pressure.
- Breathe deeply and relax for a minute.
- Repeat 2-3 times.
Blinking exercise
Blinking is a simple yet powerful exercise that keeps the eyes moist and reduces strain, especially for those who work on screens for long hours.
How to do it:
- Sit comfortably and consciously blink your eyes every 3–4 seconds.
- Continue this for a minute.
- Then, close your eyes for 30 seconds and relax.
Eye rotations (chakra kriya)
Eye rotation exercises help improve eye movement control and flexibility, reducing strain.
How to do it:
- Sit straight and look up, then slowly rotate your eyes clockwise.
- After a few rounds, rotate them counterclockwise.
- Do this for about a minute.
Trataka (Gazing meditation)
Trataka is an ancient yoga practice where you focus on a single point, like a candle flame, to improve concentration and eyesight.
How to do it:
- Light a candle and place it at eye level.
- Gaze at the flame without blinking for as long as possible.
- Close your eyes and visualize the flame.
- Repeat for 3–5 minutes.
Bhramari Pranayama (bee breathing)
This breathing exercise calms the nervous system and reduces strain on the eyes.
How to do it:
- Sit in a comfortable position.
- Close your eyes and take a deep breath.
- As you exhale, make a humming sound like a bee.
- Repeat for 5–7 rounds.
Padahastasana (forward bend pose)
This yoga pose increases blood flow to the head and eyes, reducing tension and improving vision.
How to do it:
- Stand straight, take a deep breath, and bend forward.
- Try to touch your toes while keeping your knees straight.
- Hold the position for a few seconds and slowly return to standing.
Balasana (child’s pose)
Balasana helps in relaxing the nervous system and reducing stress that can cause eye strain.
How to do it:
- Kneel on the floor and sit back on your heels.
- Stretch your arms forward and lower your forehead to the ground.
- Hold for 30 seconds to a minute while breathing deeply.
Yoga for eyes: Tips for healthy eyes
Sarvangasana (shoulder stand)
Sarvangasana is an inversion pose that improves circulation to the head and eyes, benefiting vision.
How to do it:
- Lie on your back and lift your legs upward.
- Support your lower back with your hands and balance your body on your shoulders.
- Hold for a few seconds, then slowly lower your legs.
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