A Gentle Yoga Routine to Soothe Tired Eyes and Refresh Your Mind
After spending hours in front of a screen, it’s common to feel tired, irritated, or even blurry-eyed. Constant screen exposure can lead to digital eye strain, headaches, and fatigue. But here’s some good news: simple yoga techniques can help ease that tension and bring your eyes (and your mind) some much-needed relaxation.
Let’s explore five beginner-friendly yoga poses and exercises that you can practice right at home no fancy equipment needed!
Palming (Rub and Relax)
How to Do It:
- Sit comfortably with your back straight and eyes closed.
- Rub your palms together quickly until they feel warm.
- Gently place your warm palms over your closed eyes without pressing.
- Breathe deeply and stay in this position for 1-2 minutes.
Benefits:
- Soothes tired eye muscles
- Promotes relaxation and reduces mental stress
Tip:
Avoid putting pressure on your eyeballs just let your palms rest lightly over your eye sockets.
Chakshu Chalana (Eye Rolls)
How to Do It:
- Sit in a relaxed posture and look straight ahead.
- Slowly move your eyes clockwise in a full circle (repeat 5 times).
- Then roll them counterclockwise (repeat 5 times).
- Keep your head still; only your eyes should move.
Benefits:
- Improves flexibility in eye muscles
- Reduces tension built from long screen hours
Precaution:
If you feel dizzy or strained, take a short break and blink several times.
Trataka (Focus Shifting Exercise)
How to Do It:
- Sit comfortably and place an object (like a pen or candle) about an arm’s length away.
- Focus your gaze on the object for 15-30 seconds.
- Then shift your gaze to something far away (like a wall or window view).
- Repeat this near-far focus cycle 5-6 times.
Benefits:
- Sharpens focus and attention
- Reduces digital eye fatigue
Tip:
Blink naturally during the exercise; don’t strain your eyes to keep them open.
Balasana (Child’s Pose)
How to Do It:
- Kneel down and sit back on your heels.
- Slowly fold forward, resting your forehead on the mat or a pillow.
- Extend your arms forward or keep them alongside your body.
- Breathe slowly and hold for 1-2 minutes.
Benefits:
- Relieves tension in the face, neck, and shoulders
- Promotes a calm, restful state of mind
Modification:
Use a cushion under the forehead for added comfort.
Savasana with Eye Pillow (Corpse Pose with Eye Relaxation)
How to Do It:
- Lie flat on your back with arms relaxed by your sides.
- Place a soft eye pillow or clean cloth over your eyes.
- Breathe naturally and relax your entire body.
- Stay in this pose for 5-10 minutes.
Benefits:
- Deeply relaxes body and eyes
- Helps release stress and fatigue from the entire nervous system
Tip:
Practice in a quiet, dimly lit room to enhance relaxation.
Read More: 5 Yoga Asanas for a Healthy Heart (Beginner-Friendly Guide)
Conclusion: Give Your Eyes Some Love Daily
Taking care of your eyes doesn’t require complex equipment or fancy treatments. Just a few minutes of mindful yoga each day can refresh your vision and calm your nerves. Try adding these easy poses to your post-work routine and notice the difference it makes not just for your eyes, but for your overall well-being.
Frequently Asked Questions (FAQs)
Q1: Can I do these yoga eye exercises at my desk?
Yes! Palming, eye rolls, and focus shifting can easily be done at your workstation during short breaks.
Q2: How often should I practice these poses?
Ideally, practice 1-2 times a day, especially after prolonged screen exposure.
Q3: Do these exercises improve vision permanently?
While they won’t fix vision problems like nearsightedness, they can reduce strain, improve focus, and support overall eye health.
Q4: Are these suitable for people who wear glasses?
Absolutely! Just remove your glasses during the exercises and keep your eyes relaxed.
