Yoga for the eyes: 5 exercises to relieve tension

Yoga for the eyes is a set of exercises that increase the elasticity of the muscles of the eyeball, improve blood circulation and clarity of vision. In the process of performing the technique, headaches go away, facial tension is relieved, and the body heals. The list of popular exercises includes Trataka, Bhrumadhya drishti, drawing with the eyes. Asanas and techniques of solarization and palming improve vision.

Yoga for the eyes helps improve vision.

The benefits of yoga for vision

Yoga exercises for the eyes are based on a set of muscle training, asanas, supplemented with special mantras. The teaching is based on the belief in the possibilities of self-healing of the muscles of the eyeball and the return of the necessary vigilance.

The techniques have the following effects on the body:

• the muscles of the eyelids relax;
• relieves fatigue and tension;
• blood circulation in the brain is stabilized;
• clarity of vision increases.

You need to do eye exercises regularly. After 2-3 weeks of daily training, vision begins to improve, and the eyes stop straining. It is recommended to concentrate on the flame and perform a massage.

Eye training to prevent decreased vision clarity and restore vigilance is recommended in the following cases:

• weakened eye muscles;
• increased eye strain;
• insufficiently lit work or study space;
• watching TV shows, hard work on computer equipment;
• unstabilized diet;
• intoxication and slagging of the body;
• stressful situations, work overload;
• exhaustion of the nervous system.

Special eye exercises will help cure myopia.
Specialized eye exercises also help to cure or reduce the severity of symptoms:

• strabismus;
• astigmatism;
• farsightedness;
• myopia.

Contraindications

There are the following contraindications for charging:

• blepharitis;
• glaucoma;
• conjunctivitis;
• trachoma;
• retinal dissection;
• cataract.

With these symptoms, experts prohibit performing inverted yoga asanas. You must first undergo medical procedures and begin training after the doctor’s permission. When mastering the techniques, it is important to monitor your well-being; if nausea or dizziness occurs, you need to stop for a break and consult a doctor.

Exercise effectiveness

Specialized exercises allow you to maintain vigilance for a long time. With the help of training, the elasticity of blood vessels and eye muscles is restored, allowing you to relieve excess tension. The eyeballs begin to move better.

Yoga techniques are effective for farsightedness.

The techniques are effective for farsightedness and myopia, as they can increase the flexibility of the ligaments and stabilize blood circulation in the area near the eyeballs. Experts note stabilization of sleep, reduction of migraines, toning and restoration of the body, increased concentration and performance.

Basics of yoga teachings for the eyes

The foundations of the teaching are laid in the book of Yoga Ramanantata.
In the teachings of yoga, a subsection has been developed dedicated to maintaining good vigilance. The list of main works on this issue includes the book Ramanantata Yoga, dedicated to gymnastics for the eyes. The publication “Yoga Exercise for the Eyes” contains data on the developments of modern ophthalmologists, yoga exercises and the principles of science.

According to yogis, eye exercises allow you to harmonize the state of the organ, stabilize your mood, and balance the nervous system. In addition to philosophical teachings, the book contains diagrams of the structure of the organ, describes the influence of a person’s emotional mood on eye health, and provides recommendations for beginners and exercises.

According to the teachings of yogis, to get results you need to influence on 3 levels:

• physical;
• mental;
• energy

The set of eye exercises combines 3 areas. It is necessary to study the causes of decreased vigilance, determine means to solve the problem, and what restrictions in the worldview hinder eye health. Performing the exercises is accompanied by the utterance of positive thought forms that contribute to the healing of the body, the creation of calm, and the formation of a good mood.

According to the teaching, it is important to pronounce phrases without the particle “not”, which affirm a clear vision of objects near, in the distance, etc. Deterioration of vision, according to scientists, is caused by overstrain of the eye muscles, so you need to learn to relax and create moderate stress on the eyes. The complex includes special asanas and repetition of mantras. To achieve results, exercise must be regular.

Annliese Hagen and her facial yoga

Annelise Hagen worked as a yoga instructor in New York City. Gradually she created her own methodology, the principles of which she outlined in the book “Yoga Face. Anti-aging Yoga for the Face.” It talks not only about the main asanas, but also about meditation, self-massage techniques, and strengthening the body. The set of exercises itself is called: “Anti-aging yoga for the face.”

The idea of ​​face yoga is to train the facial muscles. There are 57 of them in total, including those in the neck. Everyone knows what will happen to the muscles of the body if they are not trained. The muscles on the face are no exception. Constant training improves blood circulation and keeps the skin toned. This affects not only appearance, but also health.

Daily fifteen-minute yoga classes help you look young, make your skin healthy, toned, and glowing. Facial yoga is great for business people, because it allows you to:

• Smooth out facial wrinkles;
• Relax;
• Achieve results with minimal time investment.

Hollywood stars have experienced face yoga and use it with pleasure. If you want to see the effect of exercise, take a look at Jennifer Aniston, Gwyneth Paltrow, their impeccable appearance is the best advertisement for the technique.

By the way, on our website facesave.ru there is a review of an interesting yoga technique for the face by Mamada Yoshiko.

Yogic exercises for the eyes

Yoga classes for improving vision are designed for beginners and experienced practitioners. The difficulty level is increased gradually. The practice is preceded by a relaxation procedure in the Shavasana pose. The exercises are based on peering and observing objects, static or moving.

The list of techniques for restoring vision includes the following exercises:

1. Trataka.
2. Buddha's view.
3. Bhrumadhya Drishti.
4. Drawing with eyes.

Trataka

The Trataka exercise allows you to train a steady gaze, concentration, and the ability to quickly switch. The practice is easy to perform and involves focusing your gaze on an object. The technique is meditative and promotes the development of clear vision and intuition.

It is necessary to light a candle and place it at a distance of about 30-50 cm from the face. Then you need to concentrate on the fire and relax, letting go of thoughts and tension. You must watch without blinking until you feel tired and watery. Then you need to close your eyelids and imagine a lit candle in your imagination until the clarity of the picture is lost. Finally, you need to open your eyes and blink several times.

Trataka trains a steady gaze.

An alternative is to concentrate on a point on the wall. The technique involves the accumulation of mental strength and direction towards the implementation of intended tasks, improves concentration, memory, and frees consciousness from excess information. The physiological objectives of the exercise are to eliminate tension in the eyeballs, relax the facial muscles, gain calmness and improve mood.

Experts recommend performing the exercise early in the morning (3-5 hours). Beginners begin practicing the technique from 20 minutes. To improve the quality of vision, it is not recommended to overexert yourself; the technique is mastered gradually. At first, 1 cycle of the technique is allowed, then you can increase the number to 5 cycles. It is recommended to use castor oil based candles.

Buddha's gaze

The Buddha's gaze exercise involves stabilizing the quality of vision, normalizing breathing, blood circulation, and the nervous system. It is necessary to relax the body from tension, take a comfortable position (sitting or lying down). The body must be kept straight without overstraining the muscles.

Actions are performed in the following sequence:

• you need to take a deep breath;
• when exhaling, focus on the tip of the nose;
• then the breath is held until the body wants to inhale air;
• When inhaling, you need to move your gaze to the area in front of you.

The technique should be performed 6-10 times depending on the level of training. After class, you need to relax and rest for a while, closing your eyes and breathing deeply and steadily.

Bhrumadhya Drishti

To perform the Bhrumadhya Drishti technique, you need to raise your eyes and concentrate on the area between your eyebrows. The technique is designed to relieve tension in the muscles of the head and face. The exercise is performed every day to achieve results.

Bhrumadhya Drishti relieves tension in the muscles of the head and face.

A variation of the Nasikagra Drishti exercise is performed in nature. The technique is designed to correct farsightedness. You need to sit comfortably in a quiet place. The technique is performed in the following sequence of steps:

• it takes 5 seconds to fix your attention on the end of your nose;
• then the gaze is transferred to a distant object (building, tree, horizon);
• The technique needs to be repeated 10-15 times.

After exercise, it is recommended not to use a smartphone, read a book, study on a computer or watch TV for about 30 minutes. It is optimal to meditate and relax during this period.

Drawing with eyes

Eye drawing exercise develops eyelid muscles. You need to take a comfortable position, straighten your back, take a few breaths and exhales, and close your eyelids. Different shapes are drawn with eyeballs:

• in the shape of a spiral;
• geometric;
• in the form of an infinity sign;
• diagonally, etc.

You can prepare a set of different figures for training in advance; exercises help to use all the eye muscles and gradually improve blood circulation and relieve excess tension. It is required to perform exercises regularly (2-3 times a day), 5-10 minutes are allotted for exercises.

The list of popular eye drawing techniques includes:

• from side to side;
• circular rotations;
• full circle;
• nose like a pen.

The side-to-side technique helps quickly develop the facial muscles next to the eyes, increases concentration, and develops memory. The first lessons last no more than 5-7 minutes; as skill increases, the training time increases.

The technique of drawing with the eyes is recommended for myopia.

To practice, you need to sit comfortably on the mat, keep your body straight, and place your legs straight. If it is difficult to take a straight position, you can lean against the wall. The hands are positioned perpendicular to the location of the spinal column.

The technique is performed in the following sequence:

• It is necessary to straighten your shoulders, palms clenched into fists, thumbs pointing upward;
• the fists are placed in a position in which the thumbs can only be seen with peripheral vision;
• you need to concentrate your gaze on the center between the 2 hands;
• without changing the position of the head, you need to look at the finger on the left;
• the gaze is transferred to the area between the eyebrows;
• then you need to look at your right hand and move to the area between the eyebrows;
• the cycle is repeated at least 10 times;
• if your arms are excessively tired and tense, you can place them on a support, but it is important to keep your body straight.

The circular rotation technique is recommended for myopia. It is important to repeat the technique daily (1-2 times). To perform the exercise, perform a sitting position on the carpet, legs should be straightened, arms held straight in front of you. In this case, you need to move 1 m away from the wall and furniture. There is no need to lower your hands. The exercise is performed in the following sequence:

• you need to look at your left hand, concentrating on the thumb;
• the hand slowly moves back, then moves up and down, slowly describing a full circle;
• you need to perform 10 full rotations with your hand;
• then the gaze moves to the right hand and concentrates on the thumb;
• rotational movements are repeated in a circle counterclockwise;
• The exercise ends with the Shavasana relaxation technique.

At the end, the final exercise is Savasana.

After a break, you can perform the technique in a full circle. Exercise helps relieve tension in the eye muscles and improve clarity of vision.

You will need to perform the following sequence of actions:

• you need to sit comfortably, keep your body straight;
• the head is kept level, the gaze is directed forward and unfocused;
• then you need to start slowly rotating in a clockwise direction;
• the circle ends with a look ahead;
• It is required to repeat at least 5 rotational movements clockwise and 5 counterclockwise movements.

The next stage of drawing with the eyes is the “Opposites” technique. To perform the exercise, you must follow the sequence of actions:

• it is necessary to note objects in the room that are distant from each other, which can be viewed without turning your head;
• the gaze must be slowly moved from the top of one object to the bottom of another, then the reverse movement is performed;
• the exercise is repeated with objects located in different parts of the room, installed from below, to the side, from above;
• 2 cycles are allocated for a couple of items;
• The technique is performed 2 times a day (morning and evening), the result if performed regularly is noted after 2-3 weeks, the eyes will get less tired.

The “Nose like a Handle” exercise helps prevent decreased vision, the appearance of glaucoma, and prevents pinched vertebrae. To perform the exercise, you must follow the following sequence of actions:

• you need to sit at a table free of objects;
• the body tilts at an angle of 30°;
• eyes are closed;
• you need to try to make a drawing or inscription with the tip of your nose;
• It is recommended to imitate writing using large letters and extended lines to stretch the neck in different directions; it is necessary to clearly imagine what is written;
• The technique is performed in 10 minutes.

Annlise Hagen: 14 asanas

Well, now let’s look directly at the legendary exercises - asanas for the face by Enlise Hagen.

Buddha Face

Close your eyelids and direct your thoughts to the point between your eyebrows. Create an image of a rainbow disk and concentrate your attention on it. Start with 60 seconds, then you can do the exercise for 3 minutes.

This asana helps to bring all the facial muscles into a relaxed state, relieve general tension, take a break from the everyday hustle and bustle, and concentrate on the lesson.

Free Language / Free Your Tongue

Stick your tongue out of your open mouth as far as possible. Try to hold this up for up to one minute. Your eyes will begin to water as toxins are released.

The asana improves blood circulation and tones the muscles.

Well, the new Mewing technique - a technique for natural harmonization of the face - will tell you how to properly hold your tongue in your mouth.

Surprise Me!

Act surprised by opening your eyes wide. The forehead muscles should remain relaxed and the skin smooth. After holding for 10 seconds, close your eyes. Repeat the exercise 4 times.

The asana will help smooth out wrinkles between the eyebrows and on the forehead.

Don't miss: 12 face yoga video lessons with Elena Rodicheva.

Temple Dancer Eyes

You need to “shoot” your eyes to the right and left, without moving your head.

Exercise not only tightens the skin around the eyes, but also helps improve vision.

Chicken feet / Crow fly away

Smile at your reflection. Using your index fingers, lightly press the skin on the outer corners of your eyes and gently pull it in opposite directions. Now you need to alternate tension and relaxation of the eyelids and muscles around the eyes. Perform 14 - 20 times.

The name of the asana indicates the defect it combats.

Smiling fish face

Fold your lips into a bow, suck in your cheeks and purse your lips tightly. Now try to smile and then freeze. The corners of your mouth need to be tightened as much as possible. Hold this facial expression for 5 - 10 seconds, relax, you can laugh. Repeat the exercise 5 times.

In addition to lifting your mood, the asana tones your lips and cheeks.

Interesting: Khadu rejuvenating gymnastics for the face: Zviad Arabuli’s technique.

Lion Face

Suck in the air through your nose, close your eyes, tense your face, clench your fists. Now exhale sharply, opening your mouth, stick out your tongue strongly, relax all your muscles. Unclench your palms. Roll your eyes upward. Do 3 reps.

The asana allows you to relieve tension and stretch the facial muscles.

Marilyn

Blow a kiss while slightly stretching your neck forward. Now you need to tense your facial muscles and blow out air intensively. The only relaxed area is the forehead. Repeat 4 times. Now put your finger to your lips as if asking you to quiet down. Press them on your lips. Blow your reflection a few kisses.

Thanks to this asana, your lips will always be toned, and wrinkles around your mouth will not appear.

Monkey/Monkey

Imagine yourself as a little monkey sitting under a tree waiting for a berry to fall into its mouth. Look up with your head tilted back slightly. Stretch your lips forward, folding them into a tube. Wait 15 seconds. Take a break and do 4 more attempts.

Of course, you won't get a berry, but you will have beautiful cheekbones and well-defined lips.

The Sphinx smile

You need to smile, but only with your lips. The expression of the eyes should remain indifferent. Do you think it's easy? Give it a try. Repeat 4 times. Remember, everything except the lips is relaxed.

Thanks to this asana, facial wrinkles in the lip area will disappear.

Puppet face

Nasolabial folds age the face and strongly indicate age. This asana will help overcome this problem.

Smile. Using your fingertips, fix the corners of your lips and press them. Now try to smile even wider. You need to overcome the resistance of your fingers. Number of repetitions up to 30 times.

"Satchmo" (nickname of Louis Armstrong)

Take a mouthful of air, move it from one cheek to the other for as long as possible, then send the air to your lips, rolling it from bottom to top. Take a breath and perform the asana 3 more times.

This will strengthen your cheek muscles. What does Armstrong have to do with this? It’s just that the outwardly puffed up cheeks resemble the face of a playing saxophonist.

Chick/Baby Bird

Tilt your head back. Imagine that you are a chick and some grains are put in your mouth. Take a few sips. Now tilt your head to the left and swallow the imaginary grains again. Repeat the same, tilting your head to the right.

This is how you work out your neck and remove wrinkles.

Bumble bees

Inhale through your nose, while trying to reproduce the sound of chewing. You need to exhale slowly, with the sound “m”. The execution time depends on the training of the lungs. Take a breath and do the asana 4 times.

This exercise allows you to maintain a toned face and work out your lips and neck.

Completing the exercises

Finally, to relax, do the Buddha Face exercise.

If you do face yoga daily, you will see results in just 2 weeks. The main thing is to motivate yourself correctly, to understand that exercise will help you look beautiful and young.

Asanas to improve vision

Yoga has developed special asanas that are performed in an inverted position. The techniques improve blood circulation in the brain and provide oxygen flow to the eye area. The following asanas are recommended for beginners:

• Uttanasana;
• Halasana.

Uttanasana to improve vision.
The positive effect of performing exercises is achieved subject to the following conditions:

• regular repetitions of techniques are necessary, classes should be daily;
• to achieve stable results, repeat the exercises 2-3 times a day;
• it is important to balance the diet, include dishes with vegetables and fruits, avoid processed foods and foods with preservatives;
• The skill of deep relaxation helps stabilize vision.

Uttanasana

The Uttanasana technique involves bending the body towards the feet. The exercise is performed in the following sequence of steps:

• you need to stand up straight;
• the feet should stand level next to each other, without touching each other;
• then a deep breath is taken, the breath is held;
• a slow bend is performed, legs are kept straight;
• if you have a strong desire to take a breath, you need to take it and raise your body;
• The technique must be repeated 3-5 times.

Halasana

Helps restore vision by performing plow pose (Halasana). The technique is carried out in compliance with the following sequence of actions:

• a lying position is assumed, legs are straightened, aligned, hands are placed behind the head and aligned;
• the legs are raised up and held at a right angle;
• then it is necessary to slowly round the spinal column, the legs are directed towards the arms;
• the toes are connected to the hands;
• come out of the position slowly straightening the spinal column.

Halasana restores vision.

There are contraindications for performing the asana. Halasana is not recommended for glaucoma.

↑ 2. Contemplation of water

After several months of mastering central fixation, you can move on to contemplating pure water.

Pour water into a beautiful vase and contemplate the center of its reflection from ordinary light for about 10 minutes. The vase must be positioned so that the focus of the reflection is in the center of the plate; you should contemplate this shiny surface.

Central fixation on water reflection

, the fiery tongue of a candle was considered by ancient yogis to be soothing for the eyes.

A powerful subject of central fixation is the contemplation of various objects of nature

, such as water or sky. If there is a calm backwater with a shiny mirror surface of reflected natural light, do not miss the opportunity to sit quietly and look at the surface of the water.

Additional procedures

To restore the quality of vision, additional techniques and gymnastic exercises are used. Solarization and palming are recommended for farsightedness and myopia, as they allow you to relax the muscles around the eyes and relieve tension from the eyeballs.

Solarization

The solarization technique is performed in nature and involves watching the sunrise or sunset until lacrimation occurs. After the eyelids close, the rays of the sun are mentally imagined.

Palming

Palming is an effective technique for restoring visual acuity. The exercise was developed by the American W. Bates. The purpose of the complex is to relax the eye muscles. The technique is recommended for the following diseases:

• astigmatism;
• strabismus;
• myopia.

To perform the technique, you need to remove your contact lenses or glasses. It is necessary to take a comfortable position in a sitting position, with your elbows resting on a pillow on your knees. As you master the technique, you can take other poses while maintaining relaxation.

The exercise is performed in the following order:

• you need to rub your palms until heat appears;
• the eyelids are closed, the palms are placed on them, the edges of the hands should grab the nose, the fingers are closed tightly and crossed;
• the shape of the palms should resemble a boat;
• you must remain in the position for at least 4 minutes;
• before completing the technique, remove the palms from the eyes;
• eyelids remain closed for 2-3 seconds;
• the head turns in different directions several times;
• then blinking is performed at a fast pace;
• The exercise is repeated 4-5 times a day.

When performing the technique, you do not need to press on the eyelids and let light through. It is advisable to turn off the lights in the room when performing the technique. It is important to maintain inner calm, think about the positive, and visualize goals.

The muscles of the body, shoulders, and neck should be relaxed. You can turn on meditation music. It is useful to extend the execution time of a technique if possible. Exercise relieves fatigue from working at the computer and reading.

↑ Useful tips

* To cleanse the eyes and sharpen vision, it is useful to open your eyes in water.

* When a vessel in the eye ruptures, the body should receive as much vitamin C as possible, which helps soften the hardened artery walls during sclerosis. At the same time, you should also not tilt your head low to avoid blood flow to the eyes,

* If a small speck gets into the eye under the upper eyelid, pull the upper eyelid downwards by the eyelashes so that the inside of the upper eyelid is rubbed by the eyelashes of the lower one. You should look down while doing this. To remove debris from under your lower eyelid, pull it down and carefully remove the debris from the inner surface in front of a mirror with a damp corner of a clean handkerchief. At the same time, you need to look up.

* If lime gets into the eye, prepare a concentrated sugar solution and, trying to open the eye, moisten it with the solution. This Procedure must be carried out very quickly so that the lime does not have time to corrode the eye.

* If coal gets into the eye, it is recommended to circle the eye several times, then rinse the eye with water. Coal can be removed using a rolled-up cotton wool or rag.

* Metal shavings that get into the eye can be removed with a magnet, or if the metal is non-magnetic, using a cotton wool or rag rolled into a tube.