They say the eyes are the window to the soul, but what if yours are fogged up from too much screen time? Dryness, strain, and that tired blur at the end of the day are real.
Practising yoga eye exercises is a natural way to reduce strain, boost circulation, and naturally support clearer vision. No pills. No screens. Just 10 minutes of mindful movement.
Eye Yoga Isn’t a Trend, It’s a Time-Tested Vision Booster
Did you know your eye muscles are just like any other muscle? That means they can be trained.
Research shows that yoga for eyesight can reduce eye fatigue, improve blood circulation around the eyes, and support better focus and vision. One clinical study published in the International Journal of Yoga found that simple daily eye yoga exercises reduced eye strain in office workers within just four weeks.
While it’s not a miracle cure, many have explored yoga for eyes to remove glasses as a supportive practice alongside regular eye care. It works by strengthening the eye muscles and improving focus over time.
It’s natural. It’s free. And all it takes is 10 minutes a day.
What Happens to Your Eyes When You Stare at Screens All Day?
Here’s what happens when we stay glued to screens for hours:
We blink 60% less, drying out our eyes.
Eye muscles stay tense without breaks.
Focus gets sluggish, and vision may blur.
Over time, this can lead to:
Dry eyes
Blurry vision
Frequent headaches
Eye fatigue
Earlier need for vision correction
Luckily, these symptoms aren’t permanent, and with just a few simple exercises, you can start to feel real relief. Eye yoga gives your eyes a chance to relax, refresh, and regain strength naturally.
These Simple Yoga Eye Exercises Actually Work
Let’s get real, no one has time for a 90-minute routine. The best part? These yoga for eyesight exercises are quick, and some of them can be done at your desk.
1. Trataka (Focused Gazing)
How to Do It
Sit comfortably and place a candle or small object at eye level, about 2–3 feet away. Gaze at it without blinking until tears form, then close your eyes.
What it Does
Strengthens visual concentration, trains focus, and supports eye muscle control.
2. Palming
How to Do It
Rub your palms together to generate warmth. Gently cup them over closed eyes without applying pressure. Breathe deeply and relax for 1–2 minutes.
What it Does
Promotes deep relaxation, soothes eye fatigue, and increases blood circulation.
3. Eye Rolling (Netra Vyayama)
How to Do It
Sit upright. Slowly roll your eyes clockwise in a full circle 5 times, then counterclockwise 5 times. Blink in between sets.
What it Does
Loosens tension, improves eye flexibility, and supports overall mobility.
4. Shambhavi Mudra
How to Do It
Sit comfortably, keeping your spine straight and aligned. Gently direct your gaze to the space between your eyebrows. Hold for a few seconds, then relax.
What it Does
Calms the nervous system, enhances inner focus, and promotes mental clarity.
5. Headstand (Sirsasana)
How to Do It
Use a wall or a yoga instructor for support. Invert the body with feet upward and head down. Hold for a few seconds if comfortable.
What it Does
Increases blood flow to the head and eyes. Should be done only under guidance.
6. Focus Shifting
How to Do It
Hold your thumb 6 inches from your nose. Shift focus between your thumb and a distant object. Repeat 10–15 times.
What it Does
Strengthens ciliary muscles for better near-far focus and reduces visual fatigue.
7. Palming + Blinking
How to Do It
Do traditional palming, then follow with rapid blinking for 10 seconds. Alternate both for 2–3 rounds.
What it Does
Relieves tired eyes, stimulates tear production, and hydrates naturally.
8. Pendulum/Swinging Focus
How to Do It
Swing a pencil or object side to side at arm’s length. Follow the motion with your eyes while keeping the head still.
What it Does
Improves coordination, focus tracking, and peripheral vision awareness.
Tip: Start with 1–2 exercises per day and gradually build your routine. Always maintain slow, steady breathing for best results.
How to Practice Eye Yoga Safely and Effectively
Eye yoga is gentle, but your eyes are sensitive. Here’s how to protect and get the most from your practice:
1. Take Off Your Glasses
Especially important for exercises like focus shifting, glasses can restrict your natural eye movement.
2. Start Small
Begin with 1–2 minutes per move. Add more time only when your eyes feel comfortable.
3. Breathe Steadily
Use slow, deep breaths to help your body and eyes relax. Syncing breath with movement adds calm and focus.
4. Don’t Push Through Discomfort
Eye yoga should feel gentle. If you get a headache or feel strained, stop and rest.
5. Consult a Professional If Needed
Have vision issues or a history of eye surgery? Check with an optometrist or ophthalmologist.
Looking to take your practice further?
You can also explore face yoga for eyes as a natural add-on to your routine. Techniques like gentle tapping and under-eye massages not only reduce puffiness but also stimulate circulation, adding another layer of nourishment for your eyes.
A Few Minutes a Day for Healthier, Happier Eyes
Eye yoga won’t replace your glasses, but it will help you feel more relaxed, focused, and refreshed. Whether you’re staring at spreadsheets or scrolling for hours, these simple techniques offer a natural way to relieve digital fatigue and reconnect with your vision.
Commit to just 10 minutes a day. Your eyes do so much for you; give them a little something back.
Disclaimer: The information provided is intended for general informational purposes only. It is not a substitute for professional advice or guidance. For personalised recommendations or specific concerns, please consult a certified professional.
