Eye Yoga: 5 Best Exercises to Reduce Strain

Eye yoga consists of some simple exercises that engage eye muscles to relieve strain and support overall eye health. Rohan Shroff, a certified yoga coach at MyYogaTeacher explains, “We place a lot of strain on our eyes, especially today when there is no escape from screens. Over time, the eyes can become fatigued, leading to dullness, discomfort, and even weakened vision.”

He adds, “Just like the body, your eyes need some movement too.” By incorporating a few easy exercises into your routine, you can relax your eyes, find relief from dryness and irritation in the eyes, and enhance vision.

What is Eye Yoga?

Eye yoga is a simple and effective way to exercise and relax the eyes. It includes gentle movements and techniques that stretch and strengthen the eye muscles. These movements help reduce strain, improve circulation, and enhance muscle coordination, preventing blurry vision and allowing the eyes to function more efficiently.

Prolonged screen time or reading can overwork the eye muscles, leading to fatigue, dryness, and irritation. Eye yoga helps counteract this by increasing blood flow to the eyes, refreshing the fatigued muscles, and easing strain. Stretching and strengthening the eye muscles improve flexibility and enhance endurance, making it easier for the eyes to focus for longer periods without discomfort.

Research-Backed Benefits of Eye Yoga 

Some of the various benefits of eye yoga include:

• Reduced Eye Strain: Eye yoga reduces eye strain, especially from extended periods of screen use. Specific eye movements and exercises can stimulate the muscles around the eyes, promoting relaxation and reducing tension. These exercises encourage the eyes to move comfortably, preventing fatigue from staring at screens or focusing on one point for too long.

• Relief from Dryness and Irritation: Eye yoga boosts blood circulation to the muscles around your eyes, helping to reduce dryness and irritation. By regularly practicing these exercises, you promote better eye movement and stretch the muscles. This promotes relaxation and alleviates discomfort caused by prolonged screen time or environmental factors like dry air and pollution.

• Improved Clarity of Vision: Eye yoga strengthens the muscles around your eyes, improving their coordination and ability to focus on both near and distant objects. This reduces blurriness and strain, helping you see more clearly and maintain focus for longer. As a result, everyday activities like reading, driving, and screen time feel easier and more comfortable.

5 Effective Eye Yoga Exercises to Reduce Strain

Here are a few simple exercises that can be done anytime and need just a few minutes:

1. Rolling the Eyes

This is a great exercise to stretch and strengthen the eye muscles, leading to improved blood circulation and relaxation.

• Sit comfortably with your back straight and shoulders relaxed.

• Look up and slowly roll your eyes in a circular motion, moving clockwise.

• If rolling in a full circle feels uncomfortable, start with half-circles from side to side before progressing to full rotations.

• Complete 5–10 slow rolls, then switch to counterclockwise.

• Blink a few times after finishing to relax your eyes.

2. Side Gazing

Side gazing can strengthen the eye muscles and improve peripheral vision. It can also relieve strain caused by long hours of screen time or reading. 

• Sit upright and relax your shoulders.

• Without moving your head, shift your gaze to the far left and hold for a few seconds.

• Slowly move your eyes to the far right and hold for a few counts. 

• If your eyes feel strained, reduce the hold time and blink in between shifts.

• Repeat 5–10 times.

3. Up and Down Rolling

Rolling the eyes up and down improves the range of movement in the eye muscles, making them more flexible. This enables you to focus on objects at different distances without any strain. 

• Keep your head still and look up as far as possible without straining. 

• Hold for 2–3 seconds.

• Slowly move your gaze downward and hold again.

• Repeat this movement 10 times.

4. Candle Gazing

Candle gazing is a great way to strengthen the eye muscles and improve focus by concentrating on a fixed point.

• Light a candle and place it about 3 feet in front of you at eye level.

• Sit comfortably and focus your gaze on the flame.

• Keep your eyes fixed on the flame, avoiding blinking for as long as possible.

• When your eyes start to feel tired, gently close them and relax for a few moments.

• Repeat this process for 5–10 minutes.

• If this causes discomfort, shorten the duration and gradually build up your focus time.

5. Palming

Palming is a relaxation technique that can help with eye strain, fatigue, and headaches. It can also improve focus and concentration. 

• Rub your palms together to generate warmth.

• Gently place your warm palms over your closed eyes without applying pressure.

• Breathe deeply and relax for 30–60 seconds.

• Slowly remove your hands and blink a few times.

While eye yoga exercises are simple to practice, there are a few things one must consider before doing them. 

Expert Tips to Do Eye Yoga Effectively

Eye yoga is a gentle and effective way to keep the eyes healthy, but there are a few things to keep in mind before starting out:

Some people should avoid doing eye yoga or consult a doctor before practicing it:

• People with eye conditions like myopia, glaucoma, retinal detachment, or ongoing eye infections. These exercises can put a strain on already sensitive eyes. 

• Those recovering from eye surgery or treatment should consult their eye doctor before doing any eye exercises.

• Individuals prone to migraines, headaches, or nausea should start slowly and stop immediately if discomfort occurs.

• People with anxiety or sleep disorders should avoid candle gazing (Trataka) before bed, as it is an activating practice and may cause restlessness.

A few things to follow for a safe and effective eye yoga practice include:

• Practice once a day if you have no eye conditions. A few minutes daily is enough to see benefits over time.

• Choose the right time: These exercises can be done anytime, but avoid candle gazing before bed if you have insomnia or sleep apnea. 

• Try sun gazing at sunrise or sunset, when the sun rays are soft and gentle on the eyes.

• Listen to your body: If any exercise causes discomfort, stop immediately and rest your eyes.

• Practice with a certified coach to get the best results. A certified and experienced coach can help you with the right exercises that improve focus, reduce eye strain, and promote overall eye health. To experience the benefits of eye yoga under the guidance of a coach, sign up for this Group Class on Kriya Meditation.

Practice Eye Yoga with Guided Sessions

With MyYogaTeacher, you get personalized guidance from a dedicated coach so you can focus on improving your eye health. Whether you're dealing with headaches from too much screen time or dry, itchy eyes, your coach will customize the sessions to meet your specific needs.

Through real-time feedback, you’ll receive expert tips to ensure you’re doing the right eye yoga exercises. The live sessions also enable your coach to adjust exercises as needed, helping you avoid overexertion or strain. 

Whether you’re looking to relieve eye fatigue or simply improve coordination, having a coach by your side makes the process safer and more effective. 

Experience these benefits first-hand. Sign up for a free 1-on-1 session here!

Frequently Asked Questions

Does eye yoga really work?

Yes, eye yoga can be effective in improving eye health and relieving discomfort. It helps strengthen the muscles around your eyes, reduces strain, and can even enhance focus and vision. Consistent practice can help alleviate common issues like eye fatigue, dryness, and irritation, especially for those who spend a lot of time in front of screens.

When should I do eye yoga?

You can do eye yoga at any time, but it's especially helpful when you start feeling eye strain or discomfort. Try incorporating it into your routine during breaks from screen time or after long periods of reading or focusing on close objects. It's also a great practice to do in the morning to wake up your eyes or in the evening to unwind before bed.