8 yoga eye exercises to reduce eye strain at home

Spending hours on screens can cause digital eye strain, dryness, and headaches. Learn how simple yoga-based eye exercises like palming, blinking, and trataka can relax eye muscles (Image: Pexels)

• Yoga-based eye exercises can help relieve digital eye strain and improve comfort
• Experts recommend daily eye exercises like palming, blinking, and focusing
• Consult a specialist before starting if you have existing eye conditions

Did our AI summary help?

In our digital-first days, we ask a lot of our eyes. Whether it’s scrolling on your smartphone or staring at a laptop or TV screen for hours the overexposure to screens has caused an influx of eye fatigue, dryness, blurred vision, headaches and many other bathroom visits. These symptoms, which are often clustered under digital eye strain, continue to be more common in adults as well as children.

“While professional medical intervention is necessary for persistent and serious eye problems, preventive efforts and daily relaxation practices for the eyes can contribute in a big way to sustaining visual comfort. Yoga is a holistic system of health, there are 10-12 such simple practices in yoga that can help to relax your eye muscles, enhance circulation and reduce mental stress related to visual overuse,” says Dr Nisha Kapoor, A Certified Yoga Teacher from Chennai who runs her own company Nischal.

Also Read: What to do when your eyes feel tired? Ophthalmologist shares 7 ways to relax them

One of the eyeball exercises advocated by yoga experts is performing synchronized eye movement, conscious blinking and relaxation procedures that is said to be a great way to relax tired eyes. These exercises, when performed regularly can improve the flexibility of your eyes, minimize dryness and also help you maintain better focussing.

The Expert also stress the importance of combining eye exercises with healthy screen habits, such as taking frequent breaks, using appropriate lighting and maintaining good posture.

8 Eye Exercises to Do Right at Home

Palming

Warm your hands by rubbing them together and then softly place them onto closed eyes. This loosens eye muscles and soothes the nervous system.

Conscious Blinking

Blink 10–15 times slowly and deliberately, for a natural reset of the eyes. This serves to keep the eyes lubricated and minimize dryness resulting from long hours staring into the screen.

Eye Rolling

Rotate your eyes in a clockwise and anticlockwise for a few rounds slowly. This helps to promote flexibility and circulation of the muscles of eyes.

Near and Far Focus

Concentrate on a close by objects than look at something far off. The quick focusing and de-focusing exercises the ability to focus and soothes the eye.

Side-to-Side Gaze

Keep your head stationary and look slowly left and right. The latter relax a doctor is known which pulls the lateral eye muscles, and thus makes them easier.

Up and Down Movement

Lift your chin and lower it back down in a controlled manner. This is a great release for the tension in the vertical eye muscles.

Figure-Eight Movement

“Picture like a really big figure eight and draw it with your eyes,” says the expert. This makes it easier to coordinate and minimizes fatigue.

Trataka (Steady Gazing)

Look at a flame of a candle for few minutes, then close the eyes and rest. This promotes focus and eye stamina.

Also Read: Home remedies to keep eyes healthy: Save yourself from digital fatigue with these 7 easy tips

What Experts Say

“Doing eye exercises can actually help decrease symptoms of eye strain if performed for 10–15 minutes a day,” explains Dr Nisha. “People with issues or an eye disease of any sort should have a specialist sign off before starting any new routine,” she recommends.

FAQs on Home Stretches for Tired Eyes

1. How often should I perform these eye exercises?

Ideally, you should perform these exercises daily for 10-15 minutes.

2. Can children do these eye exercises?

Yes, these exercises are suitable for both adults and children.

3. Do I need any special equipment to perform these exercises?

No, these exercises can be done at home without any special equipment.

4. Are there any side effects of doing these exercises?

There are generally no side effects if done correctly, but always consult a specialist if you have any existing eye conditions.

5. Can these exercises cure my eye problems?

While they can alleviate symptoms of eye strain, they are not a cure for serious eye conditions. Always consult a medical professional for persistent issues.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis