Soothe your eyes naturally: 6 yoga eye exercises to reduce eye strain at home

In today’s screen-heavy lifestyle, eye strain has become a common problem. Long hours spent on phones, laptops, and televisions can lead to tired eyes, headaches, dryness, blurred vision, and difficulty focusing.

Yoga offers simple yet powerful eye exercises that help relax eye muscles, improve circulation, and restore visual comfort—without any equipment and from the comfort of your home.

Also Read: Yoga for anger management: 5 gentle poses to release tension and restore inner calm

Here are six effective yoga eye exercises you can practice daily to ease eye strain and refresh your vision.

1. Palming

Palming is one of the most soothing eye relaxation techniques. Rub your palms together until they feel warm. Gently cup your palms over your closed eyes without applying pressure. Ensure no light enters. Sit comfortably and breathe deeply for 30–60 seconds. The warmth and darkness calm the optic nerves and relieve fatigue caused by overuse of the eyes.

2. Blinking Exercise

We tend to blink less while staring at screens, which leads to dry and strained eyes. Sit comfortably and blink rapidly 10–15 times. Then close your eyes and relax for 20 seconds. Repeat this cycle 3–4 times. This exercise helps lubricate the eyes, refreshes the tear film, and reduces dryness.

3. Eye Rotation

Eye rotations strengthen eye muscles and improve flexibility. Sit with your spine straight and relax your shoulders. Slowly rotate your eyes clockwise in a circular motion 5 times, keeping your head still. Then rotate them anticlockwise 5 times. Breathe normally throughout. This exercise reduces stiffness and improves coordination of eye muscles.

4. Up and Down Gaze

This simple movement relieves tension built up from prolonged screen use. Sit comfortably, inhale, and look upward toward the ceiling. Exhale and slowly bring your gaze downward toward the floor. Repeat this movement 8–10 times. It helps improve blood flow to the eyes and reduces heaviness around the forehead.

5. Side-to-Side Viewing

Side-to-side eye movement improves focus and reduces strain. Sit in a relaxed position and look straight ahead. Slowly shift your gaze to the right as far as comfortable, then return to the center. Repeat on the left side. Do this 8–10 times. This exercise is especially helpful for people who spend long hours reading or working on computers.

6. Trataka (Candle Gazing)

Trataka is a powerful yogic practice for eye health and concentration. Sit in a dark, quiet room and place a lit candle at eye level, about an arm’s length away. Gaze steadily at the flame without blinking for as long as comfortable. When your eyes water, gently close them and visualize the flame. This practice strengthens eyesight, improves focus, and relaxes the mind.

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Tips for Best Results

Practice these exercises on an empty stomach or after work to release eye fatigue. Keep your eyes relaxed, avoid forcing any movement, and stop if discomfort occurs. Consistency is key—just 10–15 minutes a day can make a noticeable difference.

By incorporating these yoga eye exercises into your daily routine, you can naturally reduce eye strain, improve visual comfort, and give your hardworking eyes the care they deserve.