Common Causes of Eye Problems: Poor lighting, prolonged screen time, inadequate diet, muscular inefficiency, mental tension, body toxicity, and aging.
Recommendations:
Dietary Suggestions: Simplify your diet and avoid heavy, oily, or processed foods. Consider a vegetarian diet or reduce non-vegetarian consumption.
Relaxation Practices: Reduce dependency on glasses. Walk barefoot on natural surfaces like grass or sand for relaxation.
Look at the rising sun (first 15 degrees above the horizon) for a few minutes. Avoid direct staring for too long. Close your eyes and focus on the afterimage you see. Sit straight with eyes closed, turn your head side-to-side, looking over each shoulder. Mentally follow the afterimage as it moves within your vision. Rub your palms together to warm them, then gently place them over your closed eyes for relaxation.
Therapeutic yoga exercises
These yoga exercised help alleviate functional eye problems and improve vision. These eye exercises should be practised regularly with patience and perseverance. Do not expect an instant cure or improvement. It takes years for the eyes to become defective; it will also take a few months or more before noticeable progress will be made.
Preparation: Splash cold water onto the eyes before starting exercises to stimulate blood flow. Below mentioned eye exercises should be practiced in sequence. After each exercise eyes should be closed and practice palming for half a minute. Breathing should be synchronized with the movements.
- Palming: Rubbing palms and placing them over the eyes for warmth and relaxation.
- Blinking: Quick blinking 10 times, close eyes for 20 secs. Repeat 5 times.
- Sideways Viewing: Sit in a base position. Raise arms to the sides at the shoulder level with thumbs up. Move and Focus eyes on left thumb, between eyebrows, right thumb, between eyebrows and left thumb. Repeat 10 to 20 times. Rest with palming for 20 secs.
- Front and Sideways Viewing: 1) Sit in a base position. Raise arms to the sides at the shoulder level with thumbs up, move left hand to the front. Move and Focus eyes on left thumb, right thumb, and left thumb.
2) Sit in a base position. Raise arms to the sides at the shoulder level with thumbs up, move right hand to the front. Move and Focus eyes on right thumb, left thumb and right thumb. Repeat 10 to 20 times. Rest with palming for 20 secs.
This exercise improves the co-ordination of medial and lateral muscles.
- Rotational Viewing: Make large circular right thumb movements clock wise 5 times and anti-clockwise 5 times and focus eyes on the thumb to exercise eye muscles. Repeat with left thumb.
- Up and Down Viewing: Moving the right thumb up and down to balance upper and lower eye muscles. Repeat with left thumb. Do 5 times. Do palming for 20 secs.
- Preliminary Nasikagra Drishti (Preliminary nosetip gazing): Move the right hand straight and to the nose tip with thumb up. Keep moving the eyes to focus on thumb movements. Do 5 to 10 times. Then do palming for 20 secs.
- Near and Distant Viewing: Focus eyes on the nose tip for 5 secs, then on the distant object for 5 seconds. Repeat for 10 to 20 times. Do palming for 20 secs.
Lie in Shavasana and observe the sensations.
Reference:
Asana, Pranayama, Mudra, Bandha book by Swamy Satyananda Saraswati
