Eye Yoga Exercises for Eyestrain and Benefits – Tips & Results

You’ve probably heard that it’s important to take care of your peepers by getting regular eye exams and eating vision-boosting nutrients. But it is pretty It’s unlikely that you’ve done eye yoga to keep your eyes in shape.

Similar to full-body yoga, eye yoga uses a series of movements—but its goal is to exercise your eyeballs. Is this Yes, really a thing? Here are all the details on this pro peeper exercise.

TBH, there isn’t much research on eye yoga, and what exists isn’t exactly solid evidence.

Eye yoga fans claim that it can improve eyesight and strengthen eye muscles. But despite anecdotal reports, there is little scientific evidence to support the potential benefits of this practice.

Here’s what the science says about the suggested benefits.

To see

The outlook is blurry at best when it comes to eye yoga that improves your eyesight.

A 2012 study found that yoga eye exercises did little to nothing for people with astigmatism or refractive errors. Researchers haven’t completely ruled out eye yoga, but there hasn’t been enough research to know if it can help improve vision problems like nearsightedness (aka nearsightedness).

Another 2012 study was unable to objectively measure an improvement in vision, but some participants reported clearer vision.

For glaucoma

Some researchers *believe* eye yoga may reduce the risk of glaucoma, a condition that wears down your optic nerve and can lead to blindness if not treated properly.

However, there is no evidence that eye yoga can actually help with glaucoma.

Some researchers have suggested that yoga eye exercises can help reduce pressure in the eyes, but this doesn’t necessarily reduce the risk of glaucoma. This is also just a theory and no actual studies have been done to test it yet.

For dry eyes

Sorry chronic dry eye folks. Eye yoga is unlikely to relieve your symptoms as there is scientific evidence of Zippo’s ability to relieve dry eyes.

For dark circles

While practicing eye yoga might help your eyes themselves, the movements probably won’t increase blood flow to the areas around your eyes. This means the practice is unlikely to have any effect on dark circles under the eyes.

If dark circles have you down, there are other treatments that might help.

It could help with eyestrain

Since eyestrain is usually related to stress, eye yoga can help in a number of ways. First, it can help relieve stress so you can switch off zen. Second, it can help strengthen your eyes by stimulating the muscles that move them.

A small 2020 study of 32 optometry students found that performing eye yoga exercises for 6 weeks helped significantly reduce eye fatigue by strengthening extraocular muscles.

In a small 2016 study, 40 nursing students practiced eye yoga regularly for eight weeks. At the end of the study, participants reported less eye fatigue. However, it is important to note that the fatigue levels themselves were reported, which may limit the results.

It could improve concentration

Eye yoga can help improve concentration. Better focus helps improve your brain’s response to what’s around you, allowing you to pay more attention to what you’re seeing.

A 2013 study linked eye yoga to better reaction time. Participants were able to identify what they saw more quickly after performing simple eye exercises.

While they probably won’t cure all your eye ailments, these eye yoga poses can help relieve strain, reduce stress, and strengthen your eye muscles. This can be especially useful after too much screen time.

Ready to start? Try the following exercises to get your eye yoga flow started.

to roll one’s eyes

Eye roll is more than just a reaction to a lame #DadJoke. It can also help relieve eyestrain.

  1. sit up straight
  2. Take a deep breath.
  3. Without moving your head, slowly look up at the sky and focus on what is above you.
  4. Roll your eyes to the right so you’re focusing on what’s directly to your right.
  5. Roll your eyes down and focus on the floor.
  6. Roll your eyes to the left and focus on what’s next to you on that side.
  7. Roll your eyes back up and then straight ahead.
  8. Repeat this several times, then switch directions (up, left, right, and down).

focus

Focus exercises can help your – you guessed it! — ability to concentrate.

  1. Sit up straight and stretch one arm out in front of you.
  2. Put your hand in a thumbs-up position.
  3. Look straight ahead and focus your eyes on your thumb.
  4. Slowly move your arm towards you.
  5. Keep your head still and let your eyes follow your thumb until you lose focus.
  6. Repeat 5-10 times.

focus shift

This exercise will help relieve eyestrain and sharpen your focus.

  1. Sit up straight and stretch your left arm out in front of you.
  2. Put your hand in a thumbs-up position.
  3. Look straight ahead and focus your eyes on your thumb.
  4. Slowly move your arm to the right as far as you can. Keep your head still and let your eyes follow your thumb as your arm moves.
  5. Slowly move your arm to the left and let your eyes follow your thumb again.
  6. Repeat several times.

flash

With so much screen time, we often don’t blink as much as we should. Practicing blinking can help lubricate your eyes.

  1. sit up straight
  2. Blink 10-15 times very quickly.
  3. Close your eyes and breathe slowly and deeply.
  4. Keep breathing for 20-30 seconds with your eyes closed.
  5. Open your eyes. Repeat 5 times.

figure eight

Doing a figure eight with your eyes can help strengthen your eye muscles and improve flexibility.

  1. Imagine a big 8 on the floor.
  2. Move clockwise and slowly follow the 8 with your eyes.
  3. Repeat several times.
  4. Switch directions and follow the 8 as you move counter-clockwise.
  5. Repeat several times.

Palm trees

Palming is a calming exercise that can also help you focus. It’s a great way to relax after other yogic eye movements.

  1. Rub your hands together to get them nice and warm.
  2. Put your hands over your eyes, peek-a-boo style. Make sure your palms cup your eyes instead of touching them. Your fingertips should rest on your forehead and the bottoms of your palms can rest on your cheekbone area.
  3. Breathe in and out slowly and deeply with your eyes open.
  4. Keep breathing as you clear your mind and focus on the darkness of your palms.
  5. Breathe in deeply and with focus for several minutes.

If eye yoga isn’t your thing, there are many other ways you can keep your peepers healthy and stress-free. Here are some tips:

  • Visit your eye doctor regularly. Regular eye exams not only keep your eyes in tip-top shape, but also help in the early detection of glaucoma, cataracts, and other conditions.
  • Hydrate! Drinking water keeps your entire body, including your eyes, lubricated and ready to take on the day.
  • Try blue light glasses. If you stare at a screen all day, your eyes may feel the effects of blue light. Blue light glasses can help relieve tension (and prevent headaches or migraines!).
  • Take screen breaks. If you log long hours in front of a screen (*guilty*), make sure you take 5-10 minute breaks every hour or two.
  • Wear shades. Protect your eyes from harmful UV rays by wearing your sunglasses.
  • Get your greens on. Make sure your diet is full of carrots, oranges, and plenty of leafy greens like kale and spinach.
  • If you smoke, try to quit. For the sake of your eyes, it’s best to avoid smoking (and cigarette smoke in general) and vaping.

Eye yoga is a movement practice that claims to help with eye health, including improving vision. However, there is little scientific evidence that it has any benefits beyond relieving symptoms of eyestrain and improving focus.

More research is needed on what eye yoga can (and can’t) do, but it’s quite safe to try if you’re interested. Establishing an eye yoga practice is easy, and there are many simple exercises to help you get started.

Just remember that eye yoga is not a substitute for comprehensive eye care and that it is important to see an ophthalmologist regularly. If you have trouble seeing or have persistent pain or strain in your eyes, consult an eye doctor to discuss treatment options.

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