Yoga techniques to relieve eye fatigue

Eye fatigue or eye strain is a common condition. The medical term for eye fatigue is asthenopia. The symptoms of ocular fatigue, tired eyes, blurring, headaches and occasionally doubling of the vision are brought on by concentrated use.

Some people, while reading very fine print, using the computer at length, driving for long hours or trying to see in the dark, unconsciously clench the muscles of their eyelids, face, temples and jaws. This develops discomfort or pain and may lead to a vicious cycle of tensing those muscles further, and causing more distress. If eye fatigue persists despite taking simple precautions, see a doctor.

Yoga for relief

Eye exercises should be practised regularly in order to reduce or eliminate strain. Before starting these, splash cold water onto the eyes about 10 times. This procedure will help stimulate the blood supply and generally tone the eyes.

Begin with the techniques described in tabloid! on December 5, which include palming and blinking. Follow the up with the techniques given below.

Nasikagra Drishti (preliminary nose tip gazing)

Sit with the legs straight or in a cross-legged pose. Hold the right arm out straight directly in front of the nose. Make a fist with the hand, keeping the thumb pointing upward. Focus both eyes on the tip of the thumb. Bend the arm and slowly bring the thumb to the nose tip, keeping the eyes focused on the tip of the thumb. Remain for a few seconds with the thumb held at the nose tip and the eyes focused there. Slowly straighten the arm, continuing to gaze at the thumb tip. This is one round.

Breathe in as the thumb is drawn towards the nose. Retain the breath while holding the thumb at the nose tip. Breathe out as the arm is straightened.

Practice five times.

Near and distant viewing

Stand or sit with the arms by the sides at an open window, preferably with a clear view of the horizon. Focus the eyes on the nose tip, nasikagra drishti, for five seconds. Then, focus on a distant object for five seconds. Close the eyes and relax. Palming can be performed at this time. Inhale during near viewing. Exhale during distant viewing. Repeat this process 10 to 20 times.

These exercises improve the accommodating and focusing power of the eye muscles. In near and distant viewing the range of movements is further increased.

Do not force your gaze in a way that strains eyes, brain or body.

Practice of the week

Practice the postures listed below which will also help relieve fatigue from the shoulders, neck and eyes. Lie in shavasana (corpse pose) for a few minutes after completing the postures and eye exercises before you carry on with your day. The eye exercises can also be practised at work, followed by palming to relax the eyes.

Bhujangasana

Parvatasana

Matsyasana

Janusirasana

Ardha Matsyendrasana

Next week: Rest well using relaxation postures