Yoga and Eye Health

Can eye yoga work for dry eyes?

Eye exercises from yoga, also referred to as eye yoga, have seen a surge in popularity lately as a safe and natural approach to enhance eye well-being. Yet, there’s a lack of scientific proof to back up these assertions.

These exercises include motions and methods aimed at toning and conditioning the eye muscles, decreasing eye fatigue, and easing the signs of dry eyes. This piece explores the scientific validity of these assertions, the reasons behind dry eyes, and the best practices for eye care.

Adherents of eye yoga think that these routines might enhance individuals’ eyesight and lessen the need for glasses or contact lenses. Nonetheless, there’s no empirical proof to back up the assertion that eye yoga can fix eye problems.

Although a few individuals might see short-term enhancements in their eyesight following eye yoga sessions, studies haven’t identified a specific exercise that can conclusively enhance or fix eyesight.

What causes dry eyes?

Individuals suffer from dry eyes when their eyes fail to generate sufficient tears or when tears dissipate rapidly. This can lead to redness, unease, and possibly issues with seeing clearly.

Some common causes include:

• Age: As people age, the tear glands may produce fewer tears.
  
• Hormonal changes: Hormonal changes, such as during pregnancy and menopause, can affect tear production.
  
• Environmental factors: Exposure to dry or windy environments, air conditioning or heating systems, and smoke can cause dry eyes.
  
• Medications: Certain medications, such as decongestants, antihistamines, and antidepressants, can cause dry eyes as a side effect.
  
• Medical conditions: Conditions such as Sjogren’s syndrome, rheumatoid arthritis, and diabetes can cause dry eyes.
  
• Contact lens wear: Wearing contact lenses for extended periods or not cleaning them properly can cause dry eyes.
  
• Eye surgery: Some eye surgeries, such as LASIK, can cause dry eyes temporarily.
  
• Screen time: Staring at a computer or digital screen for extended periods can cause dry eyes due to decreased blinking.
  
• Nutritional deficiencies: A diet lacking omega-3 fatty acids or vitamin A can contribute to dry eyes.

Eye yoga exercise

Even though there’s no concrete proof it works, numerous individuals still believe in the benefits of eye yoga for relaxation. Here are a few eye yoga poses to experiment with:

Palming

Palming is a yoga technique designed to enhance concentration. It can soothe the muscles surrounding the eye and alleviate eye tiredness.

1. Rub both hands together to warm them.
2. Place a hand over each eye, with the palms resting on the cheekbones and fingers cupped over the eyes.
3. Take slow deep breaths with open eyes.
4. Try to clear the mind and focus on the darkness of the palms.
5. Continue taking deep, focused breaths for 5 minutes.

Blinking

The eyes might turn out to be dry, resembling sand, rough, and tired, particularly when using digital devices for a long time. Blinking frequently can assist in keeping the eyes moisturised.

1. Sit up straight.
2. Blink rapidly 10–15 times.
3. With closed eyes, take slow and deep breaths.
4. Continue this for 20–30 seconds.
5. Repeat the steps five times.

Figure eight

People may increase flexibility and eye strength by performing figure eight eye movements.

1. Pick a point on the floor roughly 10 feet away.
2. Try to picture a large eight on the floor.
3. Starting clockwise, slowly trace the eight with the eyes.
4. Continue for 30 seconds.
5. Switch directions and trace the eight anticlockwise.
6. Continue with that movement for 30 seconds.
7. Repeat the steps a few times.

Near and far focus

Alternating between near and far focus may help train the eyes to focus correctly.

1. Hold a thumb or another object around 10 inches from the face and focus on it for 15 seconds.
2. After 15 seconds, shift the gaze to an object around 20 feet away, and hold this focus for 15 seconds.
3. Switch the focus back to the object close to the face.
4. Try to inhale during close viewing and exhale during distant viewing.
5. Repeat this 10–20 times.
6. Close and relax the eyes.

Eye rolling

Regular eye-rolling may help relieve eyestrain.

1. Sit up straight and take a deep breath.
2. Keeping the head still, slowly look up toward the sky.
3. Roll the eyes to the right, focusing on an object directly to the right.
4. Roll the eyes down and focus on the floor.
5. Roll the eyes to the left, focusing on an object directly to the left.
6. Roll the eyes back upward and focus straight ahead.
7. Repeat these steps several times, switching between the directions.

Focusing

To help improve focus, try the following.

1. Sit up straight and extend one arm out in front.
2. Position one hand in a thumbs-up position.
3. Look straight ahead to focus the eyes on the thumb.
4. Slowly move the hand toward the face.
5. Keep the head still and follow the thumb with the eyes until the eyes lose focus.
6. Repeat 5–10 times.

Focus shifting

This exercise may help reduce eyestrain and sharpen focus.

1. Sit up straight and extend the left arm out in front.
2. Position one hand in a thumbs-up position.
3. Look straight ahead to focus the eyes on the thumb.
4. Slowly move the arm as far right as possible.
5. Keep the head still and follow the thumb with the eyes until the focus is lost.
6. Slowly move the arm back to the left, letting the eyes follow the thumb.
7. Repeat multiple times.

Eye yoga routines are designed to enhance the health of the eyes by strengthening and conditioning the eye muscles. There are individuals who engage in eye yoga who believe it can enhance eyesight, alleviate symptoms of dry eyes, and lessen eye fatigue.

Although these exercises may aid in fostering relaxation and diminishing stress, there is no scientific proof to back up the assertion that eye yoga can correct vision or treat eye ailments, like dry eyes. A significant number of individuals find eye yoga beneficial and soothing.

Adding eye yoga to an eye care regimen that includes frequent eye check-ups, a nutritious diet, and proper eye care practices might assist in preserving eye health and lowering the likelihood of eye issues.