- Eye Rotations – Up and Down:
Constant movement of the eyes helps in thwarting off eye disorders. Take a break from whatever you are doing right at this moment and do this simple exercise. Regular practice of rotations improves vision.
- Sit on the floor with legs stretched out.
- Now keep your body straight, head and spine erect.
- Close your right fist and allow it to rest on your right knee with the thumb facing the ceiling.
- Keep your gaze fixed on an object placed in front of you, head kept still in that position.
- Exhaling deeply, gaze upwards towards the ceiling. Ensure that only the eyeballs are moving while the head remains unmoved. Inhaling deeply, bring your gaze back to the object.
- Now, take a deep inhalation and gaze down towards the floor. Ensure that only the eyeballs are moving while the head remains unmoved. With a deep exhalation, bring your gaze back to the object.
- Now, repeat the same procedure with your left thumb.
This exercise needs one repetition. Close your eyes and relax for 15 seconds before repeating the exercise. Repeat for 10 times.
- Eye Rotation – Sideways:
This allows sideways movement of your eyeballs and is a good exercise for myopic as well as hypermetropic people.
- Sit on the yoga mat in Padmasana or Sukhasana.
- Keep your spine and head erect.
- Stretch out your arms, fists clasped and closed, thumb facing the ceiling, as in Lingam mudra. Keep your gaze fixed on the thumb.
- Bring your hands close to your face so that it is spaced between the eyebrows.
- Slowly move your hand to your right side with eyes following the path of movement. Remember your head should remain straight, only eyes should move.
- Bring your hand back to the space between the eyebrows.
- Repeat the same with your left side as well.
- If you are finding it difficult to do with your hands, you could use a pencil and do the same.
- Inhale deeply while your hands are placed in between your brows.
- Exhale deeply while moving your eyes sideways and inhale as the eyes come back to the initial position.
- Repeat 10 times to begin with, increasing your count to 25 with practice.
- Close your eyes and allow resting for 10 seconds after each repetition.
- Eye Rotations – Clockwise – Anti-Clockwise:
These rotations are ideal for those who spend long hours in front of the computer. Along with being a good relaxation for the eyes, it safeguards the eyes from various diseases and disorders in store.
- Sit on the yoga mat in Padmasana or Sukhasana.
- Keep your spine and head erect, hands resting on your knees in yoga mudra.
- While allowing your left palm to rest on your left knee, lift your right fist above your right knee, with the thumb facing the ceiling. Keep your elbow straight.
- Keeping your head still, try to focus on the thumb.
- Make a circle, clockwise, slowly, elbows straight with your eyes moving in accordance with your thumb. Breathe in as you take your thumb upwards and exhale while completing the circle.
- Repeat the process 5 times, very slowly.
- Repeat the procedure in the anticlockwise way as well for 5 times.
- Keep your right palm on your right knee, close your eyes, and relax.
- Palming – Warming Up Your Eyes for Better Circulation:
This is a quick and easy way to relax your eyes. And, the good thing is that you can do it, irrespective of the time and place. You do not need any special equipment also.
- Sit wherever you are, but make sure you are in a comfortable position.
- Rub both your palms as vigorously as you can until you feel the heat radiating from them.
- Place your palms over your eyes and feel the warmth spreading.
This simple exercise improves the blood circulation and can be done quite frequently to get rid of tiredness and puffiness of the eyes.
- Trataka – Meditation:
This is a form of meditation that helps with vision as well. Trataka, in sanskrit refers to gazing an object continuously for a fixed period of time. One has to sit in a comfortable position while practicing this eye exercise. Keep the room dimly lit so that you will be able to concentrate better.
- Sit in a comfortable position, Padmasana, Vajrasana, or Sukhasana, on your yoga mat. Those who are suffering from back pain can support themselves by leaning against a wall as this exercise is slightly time consuming.
- Place an object, preferably a candle, at about two feet away from where you are seated.
- Breathing normally, gaze at the object without blinking as long as you can. You can initially count upto 50. Increase the gazing duration slowly to reap more benefits.
Along with a better vision, this exercise of Ramdev Baba yoga for eyes also helps to lower the power with those who have high myopic powers.
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- Bhastrika Pranayam:
This is known also as the bellows breath. Along with offering a refreshing physical and mental experience, this breathing technique enhances blood circulation to the head, thus improving the vision and hearing.
- Sit in Padmasana or Sukhasana on the yoga mat, spine erect.
- Concentrating on the Manipura Chakra, fold your right hand in Pranayama Mudra.
- Using the thumb, close your right nostril.
- Inhale and exhale forcefully and quickly, about 20 times, through your left nostril. The objective is to move the abdominal walls like bellows.
- Inhale and exhale deeply the last time with left nostril (20thbreath).
- Now, close the left nostril and repeat the same process with the right nostril.
- This makes one round of Bhastrika.
- Relax yourself for about 30 seconds before repeating the process. Repeat the exercise for about 10 minutes.
- Kapalbhati Pranayama:
Cleanse your lungs and improve your circulation for a better vision with this skull shining breathing exercise. This is a very powerful exercise that ensures you a flatter tummy, better vision, lustrous hair, and much more. The inhalation is almost nil while exhalations are powerful and in rapid succession.
- Sit in a comfortable position. It could be Padamasana, Sukhasana, or Vajrasana. You can allow yourself to be supported by a wall, if you have back pain, as this breathing exercise is a powerful one and beginners could find themselves subjected to back ache.
- Close your eyes and keep your hands in yoga mudra.
- Focusing on your lower abdomen, make a quick inhalation followed by powerful and quick exhalations, [about 8 to 10 per inhale-exhale cycle for one to two seconds], to start with. A beginner can keep her hand on the belly as she might find it difficult to concentrate during the initial repetitions.
- Increase the number of cycles slowly. With regular practice, you can reach upto 100 count.
- Bahya Pranayam:
Along with being an excellent way to improve the circulation and cleanse the lungs, this also helps in easing disorders associated with reproductive organs. Make sure that this pranayama is performed in an empty stomach.
- Sit comfortably in Sukhasana or Padmasana.
- Inhale deeply and empty your lungs with a forceful exhalation.
- Now, holding your breathing lock your chin with the chest. This is known as the Jalandhars Bandha.
- Pull your belly inwards as much as possible so that it comes closer to your spine. This is known as the Udhiyana Bandha.
- Now, hold the groin muscles upwards or hold yourself in Mooladhara bandha.
- Hold the Bandhas together for about 10 to 15 seconds to start with. Taking a deep breath, release the Bandhas.
- Repeat for about 2 minutes, to begin with, increasing the time from 5 to 7 minutes.
- Anuloma – Viloma Pranayama:
This is the easiest of the pranayamas and is also known as the alternate nostril breathing exercise.
- Sitting in Padmasana or Sukhasana, stretch out your hands, resting the palms on your knees in yoga mudra.
- Lift your right hand in Pranayama mudra.
- Using the thumb, close the right nostril.
- Take a deep inhalation with the left nostril.
- Closing the left nostril, allow exhalation through the right nostril.
- Now, inhale through the right nostril and allow exhalation via left nostril.
- This completes one round of Anuloma – Viloma Pranayama.
- Repeat for 10 to 15 times to start with, increasing to 50 to 75 times, gradually.
- Udgeeth Pranayama:
This is basically a meditation exercise, wherein you are expected to chant “OM”. This is ideal for those who want to relax themselves. Kids can practice this to boost their memory power. This breathing exercise involves inhalation and exhalation of longer duration.
- Sit comfortably in Sukhasana or Padmasana.
- Take a deep inhalation.
- As you exhale, chant Om as long as you can. The longer you can hold your breath, the better the results are.
- One chanting completes one round. Relax with your eyes closed, breathing normally, for about 15 seconds before moving ahead with the next repetition.
- Repeat this for 2 to 3 minutes to begin with, increasing the duration to 10 minutes gradually.
- Agnisara Kriya:
Agnisara is a combination of two Sanskrit words – Agni (fire) and sara (cleansing or washing). To be more precise, this exercise focuses on cleansing the fire or Manipura chakra situated near the belly button.
- Stand with your legs apart from each other and take a deep nasal inhalation.
- Bend your knees slightly.
- Bend your head slightly downwards and exhale through your mouth.
- Make sure that the back is erect always, with your abdominal muscles in relaxed position. Pull your navel up and inwards so that it comes closer to your spine.
- Hold your breath for about 15 counts and then flap the abdominal muscles, forward and backward for 10 times with the breath under hold.
This completes one round of the Kriya. You have to perform at least 3 such rounds for reaping maximum benefits. Those who have a poor digestive system will find it tiring. Hence, it is advisable to relax for about a minute, during the initial stages, before proceeding to repetitions. Increase the count gradually for better results. You can practice the Kriya by sitting in Padmasana or Sukhasana as shown in the image above.
You should allow your body to relax after any workout session and the Corpse Pose is the ideal asana.
- Lie down in supine position.
- Keep your feet together or stretched out, as per your comfort level.
- Allow your hands to rest on either side of the body, palms facing the ground.
- Close your eyes.
- Inhale and exhale deeply, allowing your body to relax completely.