Eyestrain is taking its toll on the users of online education and it is very important that we rejuvenate and nourish these eye muscles which work tirelessly. Yoga postures are known to have a profound effect on strengthening these eye muscles. ETV Bharat Sukhibhava was in conversation with Dr. Satish Pathak, General Surgeon and Yoga Consultant, Scientific Research Department, KaivalyaDhaam Yoga Institute Lonavala on this topic.
3 yoga postures are important
- Brahma Mudra
- Vyaghra Mudra (lion pose)
- Tratak
Brahma Mudra: Improves blood supply to muscles of eyes and face.
i) Keep the neck loose and slowly turn it to the left, wait for about a few seconds, now turn it to the front, wait for few seconds, now turn it to the right, wait for few seconds, now slowly turn it to the front.
ii) Move the neck slowly upwards, wait for few seconds, move it back to the front, wait for few seconds, now move it down, so chin will touch the chest, wait for few seconds, slowly move it back to the front.
iii) Tilt the neck first to the left side, wait for few seconds, make it straight, now tilt neck to right, wait for a few seconds now make it straight.
iv) Now make neck movements in clockwise and anti-clockwise directions.
In type ii and iv movements, those having neck pain should not move the neck down but move it from left to right without bending neck in a downward direction.
Repeat these movements three times with closed eyes. Vestibular apparatus which looks after the body balance may get disturbed while doing Brahma Mudra, hence after one minute of finishing it open your eyes slowly to prevent giddiness.
Vyaghra Mudra (Lion pose): Breath in fully, now breathe out with wide-open mouth, pull out the tongue completely and also keep eyes wide open. Repeat it three times.
Lion pose can be done by anybody right from the age of 3 - 4 years. In fact, children enjoy doing this pose.
Who should not do (lion pose)
- Those having exophthalmos (protruding eyes) with the hyperthyroid condition,
- Glaucoma (high pressure in the eye)
- Pregnant women.
Tratak: After the age of 15 years anybody can perform Tratak under the guidance of Expert Yoga teacher. This is concentrating on a dot or on the flame. This should not be done by those having glaucoma (increased eye pressure), and high refractive power.
In the morning try to gaze at the greenery and also look at a distant object, do this for a minute or two at least, and then perform palming which should really help. In palming you need to rub the palms of both the hands and keep it as slightly cupped over each eye, such that the fingers are interlaced on your forehead and then slowly blink your eyes in that position. After blinking for 15-20 times, remove the palms and open the eyes slowly.
Look at the rising sun. This can be done by the elderly as well, however, remember to perform this only during mild morning sunbeams and not in bright sunlight.
Keep damp cold water cloth on your eyes or by applying the pulp of cucumber/carrot/potato/raw-banana, etc. This should be followed by palming once you wake up.
All the above measures will go a long way in strengthening eye muscles and thereby our vision.
For further queries, contact Dr. Satish Pathak at sdpathak7@gmail.com
