Yogic Eye Exercises

Yoga addresses the whole person. So why not share the love with your eyes in your next practice. When we practice, attention is given to visual focus, and also to where our gaze falls in our asanas by taking our sense of sight to its natural conclusion. This adds important energy to our poses and helps bring balance to our asanas. Focus on where our gaze naturally flows also adds extensional energy to postures. But these things are not necessarily all about giving attention to the organ of the eyes and supporting the strength and relaxation of the eye muscles. Therefore, the next time you practice, think about taking specific time to make it all about your eyes.

There is something deeply relaxing about doing these simple eye exercises. The seated posture for this practice, much like sitting for pranayama, is both grounding and energizing. Awareness of your seat adds to the power of what you are engaging in. Focusing on the rejuvenating breaths taken between rounds of different eye exercises, and the stress release that comes after the repetitions of an exercise, also makes practicing these movements a welcome relaxation.

Building the muscles of the eyes can feel a little tiring when you first begin practicing. But the lovely palming between the various movements, and as the finale to the full practice, makes strengthening the eyes a welcome addition and worthwhile endeavor. Perhaps someday soon, you will believe your eyes.

Eye Exercises

These eye movements can be done at the beginning of an asana practice or just before moving into savasana. They can also be practiced just after completing final relaxation. Eye exercses can also be done as a separate practice anytime on their own. Please remember to breathe while you are focusing.

Palming
Palming is done by vigorously rubbing both palms together creating friction and heat. Once this is done, tip your head slightly forward and place both hands over your closed eyes until your eyes feel calm, absorbing the warmth and darkness. Palming can be done between different types of eye exercises and at the end of the entire practice. It can also be done anytime you need a calming and relaxing moment.

Exercise 1: Near and Far
Sit comfortably with a straight spine. Fully extend one arm out in front of you and set your focus on your index finger. Then look out beyond your finger to a distant point across the room and set your focus there. Next, bring your gaze to the tip of your nose and focus both eyes. This sets up the three distances you will slowly move between. Shift your focus from your nose to your extended index finger to the far distance. Move your gaze only once you have been able to focus your eyes on each point. Repeat for several rounds. Then do a round or two of palming until your eyes feel relaxed.

Exercise 2: Four Corners
Sit comfortably with a straight spine. Take your gaze between your eyebrows. Then bring your eyes back to a neutral position for a moment. Next, look towards the floor without moving your head. Continue to take your gaze straight up and then straight down for a number of rounds, making sure to focus in each direction before changing positions. Repeat this for several rounds. Then palm your hands and place them over your eyes or simply close your eyes for a few breaths. Next, take your eyes as far to the right as you are able to without moving your head. Return your gaze to center. Then take your gaze as far to the left as you can. Repeat this for several rounds, pausing in the center for just a very brief moment. When you are finished looking right and left, complete the practice by palming until your eyes feel refreshed and relaxed.

Exercise : Circles
Sit comfortably with a straight spine. Keep your head in a level position. Place the focus of  both eyes on the space between your brows. Move your eyes slowly in a clockwise direction making sure not to cut your gaze at the corners of the circle. Make several rotations in one direction. Then close your eyes for a few breaths, palming if you choose. Repeat an equal number of rotations in the opposite direction. Finish with a round or two of palming until your eyes feel relaxed.