Improve your eye sight with these 5 yoga exercises

We check our smartphone on average 221 times a day. The average active screen time is between 90 and 160 minutes per day. That is excluding navigating and listening to music via the smartphone. Converted 90 minutes of screen time on a telephone are calculated on a total of 23 days of 24 hours per year. At 160 minutes that is 40 days a year. A study by CBS shows that we spend an average of 10 hours per week behind a computer screen. That is on top of the screen time of the smartphone. Frequenty looking at a screen has an effect on the eyes; dry, watery, irritated eyes and even an decrease of eye sight can occur. To prevent this I share with you 5 quick yoga exercises to prevent eye complaints and tips how to reduce screen time.

1.Eye Roll Exercise – 2 minutes | 2 sets of 10 reps

  • Sit or stand straight. Keep your shoulders relaxed, neck straight, and look ahead.
  • Look to your right and then slowly roll your eyes up towards the ceiling.
  • Roll your eyes down to your left and from there, down towards the floor.
  • Do this in the clockwise and anti-clockwise directions with eyes open or closed.

 2.Rub Down Eye Exercise – 3 minutes | 1 set of 7 reps

  • Sit or stand comfortably and briskly rub your palms together until they feel warm.
  • Close your eyes and place a palm over each eyelid. Feel the warmth seeping into your eyes.
  • Don’t press down with the palms on your eyeballs, but let them gentile cover them.

 3.The Moving Finger Eye Exercise – 2 minutes | 1 sets of 7 reps

  • Sit on a chair. Relax your shoulders, keep your neck straight, and look ahead.
  • Take a pencil in your right hand and hold it in front of your nose. Focus on the tip.
  • Extend your arm fully and bring it back to the nose.
  • Switch to the left hand and go again.

4.Eye Press Exercise – 1 minute | 1 set of 5 reps

  • Sit comfortably, close your eyes, and take a deep breath and slowly exhale.
  • Place the middle finger on each eyelid and press very lightly for about 10 seconds.
  • Release the pressure for about 2 seconds and press slightly again.

 5.Eye Massage – 2 minutes | 1 set of 10 reps

  • Sit straight with your shoulders relaxed.
  • Tilt your head back a little and close your eyes.
  • Place your index and middle fingers gently on each eyelid.
  • Move the right fingers in the anti-clockwise direction and left fingers in the clockwise direction.
  • Repeat 10 times before changing the direction of the circular motion.


Alternative Eye Relievers

1.Hot And Cold

This can be a great reliever at the end of a (hard and long) day at work. Take a bowl of hot water and another of cold water. Dip and lightly squeeze one washcloth or cotton pad in each bowl. First, place the hot compress on your eyes and eyebrows. Feel the warmth and savour it for about 5 seconds and then switch to the cold compress for 5 seconds. Repeat at least 5 times.

2.Take A Nap

Sleeping or taking a short nap is the best way to relax and rejuvenate your eyes. In fact, taking power naps can improve your productivity and enhance brain function. So, give your eyes some true rest with a power nap.

3.Reducing screen time

For RTL News psychologist Anna van Oenen shared practical tips how to reduce screen time on smartphones. Watch her tips in this (Dutch) video.

4.Yoga To Increase Your Health

Of course having a healthy lifestyle contributes positively to your eye sight. These yoga exercises will increase your overall health:


Years ago, yoga helped me to recover after a heavy medical procedure. I was so impressed by this sport that I followed a yoga teacher training and started a yoga company. Nowadays many (inter) national participants following my classes (which I find extremely cool!). Are you looking for advice or do you have a question about this blog? Let me know! You can find my contact details here.

Deel dit bericht: