Eye Exercises

In our modern world, the eyes are subjected daily to computer and TV screens, fast-moving traffic, and artificial light. Yogic eye exercises are both relaxing and strengthening for the eyes.

1 Keeping your back and neck straight and your head still, look upward as high as you can, and then look downward. Repeat at least 10 times, then close and relax your eyes for about 30 seconds.

2 Opening your eyes wide, look as far to the right as you can, and then look to the left. Repeat at least 10 times, then close and relax your eyes for 30 seconds.

3 Move your eyes diagonally by looking from the upper right-hand corner to the lower left and back again. Repeat 10 times, then repeat the exercise by looking from the top left corner to the bottom right. Close and relax the eyes.

4 Roll your eyes clockwise in wide circles. Start slowly and gradually increase speed until you are moving your eyes as fast as you can. Make at least 10 circles, then close your eyes for a moment. Now repeat counter-clockwise. Close and relax your eyes.

Relaxing the eyes

To soothe and relax your eyes after the exercises, use warm hands cupped over your eyes to provide heat and darkness.

WARMING THE HANDS

When you have finished the eye exercises, rub your hands together vigorously until the friction between them warms up your palms.

CUPPING THE EYES

Gently cup your hands over your closed eyes, without touching the eyelids. Keep them there for about 30 seconds.

Neck exercise

These exercises aim to release any tension in the neck, shoulders, and upper back. While performing these exercises, only move your head and neck, not your back and shoulders.

CAUTION Some people cannot extend their neck far. If you feel any dizziness or too much pressure on your neck, extend less until you feel comfortable. Repeat the exercise 5–10 times.

1 Start in the Easy Sitting Position, with your back straight and your chest erect. Slowly bring your head forward toward the chest to give the back of your neck a good stretch.

2 After a few moments slowly lift your head and extend your neck as far back as possible.

3 Lower your right ear close to your right shoulder, then repeat on the opposit side. Keep both shoulders level throughout. Repeat the exercise 5–10 times.

4 Turn your head to the right side. Contract the muscles on the right side of your neck, and feel the stretch on the left side. Repeat on the opposite side. Repeat the exercise 5–10 times.

5 Drop your chin to the chest and rotate your head clockwise 2–3 times. Bring your head to your center and start again, performing 2–3 times in a counter-clockwise direction.