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Our eyes work hard every day, especially with increased screen time. These gentle yoga exercises, known as "netra vyayama" in traditional yoga, can help relieve eye strain and may support overall eye health. Remember to do these exercises without wearing glasses or contact lenses, and stop if you feel any discomfort.

Important Notes Before Starting

• Practice these exercises in a seated position with a straight back
• Do them in the morning or evening when your eyes feel fresh
• Take slow, steady breaths throughout
• If you have serious eye conditions, check with your doctor first

Palming for Eye Relaxation

Palming is one of the most soothing exercises for tired eyes. It helps reduce eye strain and brings a sense of calm to your mind.

How to Do It: Rub your palms together vigorously for about 10 seconds until they feel warm. Close your eyes and place your warm palms gently over them, creating a cup shape. Make sure no light enters your eyes. Keep your elbows rested on a table for support. Hold this position for 1-2 minutes while taking deep breaths. Feel the warmth seeping into your eyes and imagine darkness and calmness. Repeat this 3-4 times.

Benefits:

• Relieves eye strain and fatigue
• Helps calm the mind
• Reduces stress around the eye area
• Provides much-needed rest to overworked eyes

Up and Down Eye Movement

This exercise strengthens the eye muscles that control vertical movement and helps improve focus.

How to Do It: Sit comfortably with your spine straight. Keep your head still and move only your eyes. Look up towards the ceiling as far as comfortable, then look down towards the floor. Move slowly and consciously. Repeat this movement 10 times. Close your eyes and rest for 20 seconds. Do three sets of this exercise.

Benefits:

• Strengthens vertical eye muscles
• Improves eye coordination
• Helps reduce strain from looking at screens
• May help with focus and concentration

Side-to-Side Eye Rolling

This exercise works on your horizontal eye muscles and helps maintain eye flexibility.

How to Do It: Keep your head straight and move your eyes from left to right, as far as comfortable without straining. Move slowly and deliberately. Look to the extreme left, hold for a second, then move to the extreme right and hold. Do this 10 times, then close your eyes and rest for 20 seconds. Repeat the set three times.

Benefits:

• Strengthens horizontal eye muscles
• Improves eye movement control
• Helps maintain eye flexibility
• May reduce eye strain headaches

Diagonal Eye Movement

This exercise combines multiple eye movements and helps improve overall eye muscle strength.

How to Do It: Look diagonally up towards the right corner, then move your eyes diagonally down to the left corner. Next, look diagonally up towards the left corner, then down to the right corner. Make sure your head remains still throughout. Do this movement 10 times, then rest with closed eyes for 20 seconds. Complete three sets.

Benefits:

• Works multiple eye muscles simultaneously
• Improves eye coordination
• Enhances eye flexibility
• Helps maintain overall eye health

Clock Eye Rotation

This exercise works all eye muscles in a circular pattern and is excellent for overall eye strength.

How to Do It: Imagine a large clock face in front of you. Starting from 12 o'clock, move your eyes slowly clockwise, pausing briefly at each hour position (12, 3, 6, and 9). Complete five clockwise rotations, then five counterclockwise rotations. Rest your eyes for 20 seconds. Do three complete sets.

Benefits:

• Exercises all eye muscles
• Improves eye mobility
• Enhances eye muscle control
• Helps maintain eye flexibility

Near and Far Focus

This exercise helps improve eye focus and may help reduce eye strain from constant close-up work.

How to Do It: Hold your thumb about 10 inches from your face. Focus on your thumb for 5 seconds, then look at something at least 20 feet away for another 5 seconds. Keep alternating between your thumb and the distant object 10 times. Rest for 20 seconds with closed eyes. Complete three sets of this exercise.

Benefits:

• Helps improve focus adjustment
• Reduces eye strain from close work
• Strengthens eye focusing muscles
• May help maintain natural focusing ability

Tips for Maximum Benefits

• Practice these exercises daily, preferably at the same time
• Start slowly and gradually increase duration
• Keep breathing steady throughout
• Never strain your eyes; movements should be comfortable
• Take breaks between exercises
• Stay well-hydrated during practice

When to Practice

The best times to practice these exercises are:

• Early morning when eyes are fresh
• During work breaks to prevent eye strain
• Evening time to relieve daily eye stress
• Before bedtime to relax eyes after a long day

Additional Eye Care Tips

Along with these exercises, maintain good eye health by:

• Taking regular breaks from screen time
• Maintaining proper lighting while working
• Eating a diet rich in vitamins A, C, and E
• Getting regular eye check-ups
• Protecting eyes from harsh sunlight
• Keeping proper distance from screens

Remember that while these exercises can help maintain eye health and reduce strain, they are not a replacement for proper medical care. If you experience persistent eye problems, consult an eye care professional. Practice these exercises gently and regularly for the best results, and always listen to your body's signals.