Yoga for Eye Strain
04 Apr

Yoga for Eye Strain

What is eye strain?

The term eye strain is continuously used by people to describe symptoms that are related to handling the eyes problems. 

Eye strain is a symptom, not a disorder. Eye strain appears when your eyes get tired from continuous use, such as driving a car for continuously, reading, or working at the computer. If you have any eye discomfort caused by looking at something for a long time, you can call it eye strain.

What are the symptoms of eye strain?

Some Soreness of the eyes 

mild tearing or dryness 

blurring of vision

Little soreness in the back of the neck, 

doubling of vision

light sensitivity 

difficulty focusing on images


A headache

Statistics of Eye Strain:-

Studies indicate that 50 to 90 percent of computer users suffer from visual symptoms of computer vision syndrome. 

These symptoms include eye strain, dry eyes, eye irritation, blurred vision and double vision.


5 Yoga asanas to Ease Eye Strain

1. Intentionally Blink your eyes:-

Deliberately blink your eyes is a great mantra to help focus on the present and ground into the moment. 

However, without blinking, the eyes dry out, become irritated, and fatigue faster.

The phenomenon was named digital eyestrain by many doctors

. Usually people blink an average of 15-20 times per minute; however, while working at a computer, people blink a third as often as usual.

Blinking intentionally can help the eyes have a moment of rest and rejuvenation. 

Blinking the eyes ten times rapidly exercises the nerves of the eyes and promotes relaxation. 

Slowly blinking 5-10 times, paired with breath work and focusing on energy inward helps in calming the nervous system.

2. Let the Good Eyes Roll:-

To be balanced, the eyes also need to be moved intentionally with compassion. 

For all of the exercises, maintain an upright, stable, and centered head, neck, and shoulders.

Soften the gaze and relax the muscles in the face, especially the eyes. 

Start with up and down viewing: inhale-look up and exhale-look down.

Then move to sideways seeing: inhale-look to the right and exhale-look to the left.

Finally: look up and slowly circle the eyes in a clockwise motion smoothly and fluidly for 3-5 cycles.

Then close the eyes and relax for a moment. 

Then repeat the up and down movement as well as the sideways viewing — this time, inhale looking to the left and exhale looking to the right and end with 3-5 counterclockwise circles.

3. 20-20(-20) Vision Rule:-

Focusing at a single distance close to the face is a common occurrence for people who need to use a computer or smartphone. 

The eyes focus and process material on a digital screen closer and for more extended periods.

After reading at something relatively close in proximity which helps to reduce fatigue in the eyes and relax the muscles inside the eyes with the help of  20-20-20 technique.

4. The Dynamic Drishti Duo technique:-

20-20-20 technique helps to practice of looking up and softening the intense vision often placed on a digital screen. 

The Dynamic Drishti Duo which involves more precisely looking near and far.

With intention, this drishti (gaze) practice involves picking a point at a distance.

First gazing at a distant object, notice the details of the object with relaxed eyes.

With the next deep breath, gaze back at the distant object.

Repeat this dynamic drishti shift between the two objects for at least ten deep breaths in a day.

5. Helping Hands:-

This technique involves tapping into the inner energy and rubbing the hands together for about 10-20 seconds until they feel energized and warm.

The hands often considered how energy from within the self-shared with the world and others, and the eyes usually viewed as for how power from the world and others divided with the person.

This technique can improve eye circulation. 

Once the hands warmed, place slightly hallowed sides with the palms of the hands gently on closed eyes.

This technique can enhance by imagining the eyes absorbing all the warm healing energy from inside.

What Food To Eat in Eye Strain:-

Green leafy vegetables


Whole Grains

Citrus Fruits and Berries



Sunflower Seeds

So these are the yog techniques to do and food to eat during eye strain.

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