5 Simple Yoga Poses to Relieve Eye Strain after a Long Workday
In today’s digital world, prolonged screen time often leads to tired, dry, and strained eyes. Fortunately, yoga offers gentle yet effective techniques to relax eye muscles and improve vision health. Here are five easy yoga poses to help reduce eye strain after a long day at work:
1. Palming (Hasta Mudra)
- How to do it:Rub your palms together vigorously until warm, then gently cup them over closed eyes without pressing.
- Benefits:Soothes tired eyes, reduces stress, and enhances relaxation.
- Duration:Hold for 1-2 minutes while taking deep breaths.
2. Eye Rolling (Netra Chakrasana)
- How to do it:Sit comfortably, keep your head still, and slowly roll your eyes clockwise, then counterclockwise.
- Benefits:Strengthens eye muscles and improves flexibility.
- Repetitions:5-10 rotations in each direction.
3. Rapid Blinking (Nimisha Kriya)
- How to do it:Blink rapidly 10 times, then close your eyes and relax for 20 seconds.
- Benefits:Prevents dryness, refreshes the eyes, and reduces irritation.
- Repetitions:3-5 rounds.
4. Sideways Gazing (Konasana Variation)
- How to do it:Extend your arms sideways at shoulder level, focus on your right thumb, then shift to the left thumb without moving your head.
- Benefits:Enhances peripheral vision and reduces strain.
- Repetitions:5-10 times.
5. Near and Far Focus (Drishti Sathi Kriya)
- How to do it:Hold your thumb close to your nose, focus on it, then shift to a distant object.
- Benefits:Improves focus flexibility and reduces digital eye fatigue.
- Repetitions:5-10 cycles.
Why These Poses Work
Staring at screens for long hours can cause eye fatigue, dryness, and blurred vision. These yoga exercises stimulate blood circulation, relax eye muscles, and help maintain better vision health. Experts recommend practicing them daily, especially for office workers and students.
Final Tip
Combine these exercises with the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to further reduce strain.
Try these simple techniques today and give your eyes the relief they deserve!