We have seen many big changes in our lifestyle in this period. Being in front of digital screens for large parts of the day and night puts a lot of strain on the eyes, one of your most important senses is your vision. So, it’s no surprise that 80 percent of what we perceive comes from our vision, so it’s important that you do everything you can to protect your eyes. By protecting and improving the health of your eyes, you can prevent eye diseases such as cataracts and glaucoma, as well as reduce problems such as blindness and vision loss. Yoga plays a very important role in improving eyesight. Regular practice of yoga not only improves eyesight. Rather, it also makes the muscles so healthy that the number of glasses can also be reduced by this. Yoga in Bali also offers a great opportunity to people who want to teach Yoga in the future. Therefore, in this article, we will give you information about 4 easy yoga poses to improve eyesight. With the practice of these yogasanas, you can also improve your vision and eyesight.
Benefits Of Yoga For The Eyes:
About 70% of adults suffer from eye strain at some point in time. In most cases, digital eye strain is caused by looking at our computer screens for long periods of time, as many people have jobs that require them to look at screens for many hours a day. A study conducted on office workers in India suggests that regular practice of yoga can reduce blurriness, pain, and dryness in the eyes. All these symptoms are experienced by computer users at one point or the other. Half of the study participants did yoga for one hour per day, five days per week, while the other half followed their normal routine. The yoga program consisted of 15 minutes of yoga asanas, 10 minutes of regular yogic breathing, 10 minutes of joint exercises, 10 minutes of eye yoga, and 15 minutes of guided relaxation.
The yoga group experienced significantly less eye strain after a week of yoga. The control group actually reported more eye strain than they experienced at the beginning of the study.
Yoga For Eyes:
1. Chakrasana Yoga/ Wheel pose
Chakrasana is a backbend yoga, it is also called Wheel Pose in English, in this posture, there is an upward inclination like a wheel, the practice of this asana puts emphasis on the eyes and improves eyesight. Regular practice of Chakrasana helps in maintaining eyesight till old age.
Chakrasana Yoga method:
- Stand in Ustrasana or Kapotasana on the yoga mat.
- Stand straight with the hands upwards.
- While turning the neck backward, bend both hands backward as well.
- Keep bending the waist backward.
- Keep both hands behind the ground.
- Bring both hands and feet closer, and stay in this position for at least 15 to 20 seconds.
- Bend the arms and legs to come back to the starting position.
- Straighten the legs and come back to normal.
2. Halasana / Plow Pose
Halasana heals and calms the entire nervous system of the body, it helps in controlling the secretion of hormones from the glands. Especially the emission of hormones like thyroxine and adrenalin can be controlled by Halasana. The practice of Halasana puts emphasis on the eyes. It increases blood circulation in the muscles around the eyes and face. This helps in improving eyesight to a great extent.
Method of doing Halasana:
- To do Halasana, lie on your back on a yoga mat.
- Keep your hands close to the body, palms will remain toward the ground.
- While inhaling, lift the legs upwards and the legs will make an angle of 90 degrees from the waist, the pressure will be on the abdominal muscles.
- While raising the legs, support the waist with your hands.
- Bend the straight legs towards the head and take the feet behind the head, will touch the ground with the toes of the feet.
- Remove the hands from the waist and keep them straight on the ground, the palm will remain downwards, then the waist will remain parallel to the ground and stay in this position for one minute.
- Focus on the breath and bring the legs back to the ground while exhaling.
- Don’t be in a hurry while leaving the posture.
- Bring the legs back to normal position in a uniform motion.
3. Bakasana / Crane pose
Bakasana is a Hatha Yoga asana of intermediate/basic level of difficulty. It should be done only for a maximum of 30 to 60 seconds at a time, regular practice of this asana helps in maintaining good eyesight for a long time.
- Begin Bakasana with Parvatasana (Mountain Pose) and bring both your feet close, then place your hands on the ground.
- Keep in mind that both your hands should be on the ground equal to the width of the shoulders, and now lift your hips upwards.
- The tension will be in the core muscles as the knee approaches the upper triceps.
- For Kakasana, bend the elbows slightly so that the knees rest on the upper arms.
- Look straight ahead and slowly lift your feet off the floor.
- Slowly bring the weight of the body on the hands, and stay in this posture for a few seconds.
- If you want to do Bakasan, then you have to make your hands stronger.
- Then slowly bring the legs down and sit in Uttanasana.
Sarvangasana is the asana of hatha yoga. It is considered an asana of medium difficulty or intermediate level, the duration of doing it is said to be 30 to 60 seconds. Due to the high amount of blood returning to the brain from Sarvangasana, eyesight also starts to recover.
Method of doing Sarvangasana:
- To do Sarvangasana, lie on your back on the yoga mat.
- Keep the blanket folded under the shoulders and bring the shoulders in line with the edge of the blanket.
- Keep both hands along the body, palms facing down.
- Raise the legs straight up in the air, and slowly bend the legs towards the head.
- Support by taking both the hands on the waist and the fingers of the hands will remain upwards.
- Raise the legs by pulling them upwards.
- Shoulders, spine, and hips will come in a straight line, stay in this position for 30 seconds to 3 minutes.
- Now slowly bring the spine onto the yoga mat.
- Slowly bring the legs on the yoga mat.