Yoga for eyes: Best expert-approved exercises to improve eyesight, avoid eye muscle weakness

Eye problems: If you often find yourself squinting at screens or struggling to focus on objects at a distance, or experience headaches and eye strain almost everyday, these could be signs of poor eye health (Image: Canva)

Poor vision can reflect in various ways, affecting your daily life and well-being. Symptoms include blurred vision, difficulty focusing, eye strain, headaches, dry eyes, and increased sensitivity to light. These signs often indicate underlying issues such as refractive errors, digital eye strain, or eye muscle weakness.

If you often find yourself squinting at screens or struggling to focus on objects at a distance, or experience headaches and eye strain almost everyday, these could be signs of poor eye health, indicating the need for intervention. While glasses and contact lenses offer solutions, including yoga and exercise into your routine may also provide benefits for your vision.

Divya Rolla, a yoga expert at Cult, stresses the importance of giving your eyes the attention they deserve. "Your eyes bear the brunt of constant screen exposure, exacerbated by the prevalence of social media. Prioritising eye care is essential for maintaining improved vision and wellness," Rolla says.

Palming: To begin, find a comfortable seated position and close your eyes, taking a few deep breaths to relax. Inhale and exhale through the nose, allowing your body to unwind. Next, rub the palms of your hands together vigorously until they become warm. Gently cup your palms over your closed eyelids, feeling the warmth transfer onto your eyes. Maintain this position with your eyes closed, breathing evenly. Lower your hands and repeat the palming process at least three times for optimal relaxation.

Front focus: Sit comfortably with your eyes closed, taking deep breaths to centre yourself. Make a fist with your left fingers and extend your arm forward, pointing your thumb upward at eye level. Open your eyes and focus on your left thumb for five seconds, then shift your gaze to a point straight ahead beyond the thumb for another five seconds. Repeat this pattern five times, ensuring your breath remains steady throughout. Switch to your right thumb, following the same process, then close your eyes and rest.

Side focus: Begin by sitting comfortably with closed eyes, taking deep breaths to relax. Form a fist with your left fingers and extend your arm forward, pointing your thumb upward at eye level. Open your eyes and focus on your left thumb, then slowly move it to the left while keeping it at eye level. Try to track the movement of your thumb with your eyes without turning your head. Bring the thumb back to center slowly, repeating this motion two more times. Maintain even breathing and repeat with your right thumb before resting with closed eyes.

Blinking: Sit tall in a comfortable position with your eyes open, and take a deep breath to begin. Blink quickly about ten times, then stop and close your eyes, relaxing for about twenty seconds. Focus on your breath while you rest, and repeat this cycle of blinking and resting five times in total to refresh your eyes and relax your mind.

Relaxation: Lie down on your back and get comfortable. Dampen a clean cloth with cool water and place it gently over your closed eyes. Focus on your breath and allow yourself to enter a state of relaxation, perhaps adding some Yoga Nidra practice. Remain in this position for at least five minutes to give your eyes ample time to rest and rejuvenate.

Eye rotations: Sit down with your spine upright and shoulders relaxed. Slowly rotate your eyes in a clockwise direction, then reverse the movement and rotate them counterclockwise. Repeat this exercise several times, focusing on smooth and controlled movements. Eye rotations help improve flexibility and strengthen eye muscles.