With the prevalence of computer use, many people have begun to do simple eye exercises to reduce eye tension. Yoga claims the eye needs exercise just like any other part of the body; more so in modern living where the eyes get less natural eye movement leading to weak vision.
History of Eye Exercises
The use of eye-related exercises in yoga dates to the 15th century Hatha Yoga Pradipika and trataka (an eye-cleansing exercise) is also referred to in the Upanishads. Many yoga practitioners do these exercises everyday.
In the late 1800s, ophthalmologist William H. Bates claimed that vision could be improved with palming, eyeball rotations, and vision shifting. His work has been widely discredited; however, the exercises still prove popular and have been dubbed “The Bates’ Method.”
Importance of Eye Exercises
According to yoga, a lot of eye problems are due to a loss of muscle tone in the eyes. The loss of elasticity in the eyes reduces the ability to focus at different distances resulting in weaker eyesight. Eye exercises are important as they reduce tension in the eye muscles.
Former Beatle Paul McCartney released his own eye yoga video in 2009. McCartney learned this method from a man he met in India. He claims exercises have helped him retain his 20/20 vision. Researchers at the Swami Vivekananda Yoga Research Foundation in Bangalore found that a combination of yoga techniques practiced for sixty days improved visual comfort and reduced dry eyes. The study suggests the practice of yoga can be a potential noninvasive intervention for visual discomfort related to working on computers.
Trataka to Improve Vision
Trataka was traditionally done gazing at a candle and was believed to remove any disease from the eyes and to bring clairvoyance. This exercise can be undertaken without a candle by focusing on any external point. Consult an ophthalmologist before starting trataka, if you are at risk for glaucoma or suffer any other eye condition. Here is a simple trataka routine:
- Hold head straight and breathe deeply.
- Focus eyes on an object, without blinking.
- Continue until eyes begin to tear.
- Close eyes and maintain a clear image of that object for as long as possible.
The period of this exercise should slowly be extended each time it is practiced.
Introductory Yogic Eye Exercises
It is advised to begin slowly and then gradually increase repetitions (as with any other exercises). Here is an easy example for beginners:
- Keep the head still with the back and neck kept straight.
- Imagine a clock face straight ahead and raise eyes up and as high as possible to 12 o'clock.
- Lower the eyes to six o'clock as close to the bottom.
- Repeat ten times without blinking if possible.
- Close and relax the eyes for thirty seconds by rubbing palms together to generate heat and gently cupping them over eyes.
Safety of Eye Exercises
Eye exercises are generally safe for everyone, but it is advised to do them under the experienced guidance of a qualified yoga instructor. Any one suffering from eye-related diseases should speak to a medical professional before beginning exercises.
Eye exercises are believed to help protect vision from tension and environmental toxins whilst strengthening muscles in the eye. Use yoga exercises as part of routine to preserve good vision. Read The Yogic Diet- to Balance Mind, Body and Spirit to learn more about the benefits of yoga.
Sources:
YogaJournal.com. Insight for Sore Eyes (accessed April 28, 2010)
Sivananda Yoga Vedanta Centre Yoga Mind & Body. Dorling Kindersley, 1996
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