More people are developing myopia, or nearsightedness, than ever before, according to a recent media report. Staring at screens for long hours, spending less time outdoors, and focusing on nearby objects for extended periods all contribute to the increasing rates of myopia.

While glasses and contact lenses can correct vision, many are looking for natural ways to manage this condition—and that’s where yoga comes in.

Believe it or not, yoga can play a significant role in supporting eye health and managing myopia. Certain yoga poses and eye exercises can help reduce eye strain, improve focus, and may even slow down the progression of myopia over time.

Let’s explore how yoga can help and which poses are especially beneficial for those with myopia

How Does Yoga Help with Myopia?

Yoga helps by addressing both physical and mental aspects that contribute to eye health. Here’s how

• Relieves Eye Strain: Constantly focusing on close objects like screens or books can lead to eye strain, which worsens myopia. Yoga includes exercises that help relax the eye muscles, reducing strain.

• Improves Blood Circulation: Certain yoga poses improve blood flow to the head and eyes, ensuring that the eyes get more oxygen and nutrients, which can be beneficial in maintaining healthy vision.

• Enhances Mental Focus: Yoga encourages mindfulness and relaxation, which can help reduce the stress that often comes with eye strain and vision issues.

• Strengthens Eye Muscles: Yoga eye exercises focus on strengthening the muscles around the eyes, which can improve flexibility and focus, crucial for managing nearsightedness.

• Reduces Screen Time Impact: By incorporating yoga into your routine, you're creating healthy habits that involve stepping away from screens, giving your eyes a much-needed break.

Best Yoga Poses for Myopia Management

Here are some yoga poses and exercises that are particularly helpful for managing myopia:

1. Palming

Palming is a simple yet effective exercise to relax the eyes.

• Rub your hands together until they feel warm.

• Gently place your palms over your closed eyes, ensuring no light passes through.

• Focus on the darkness and relax. Hold this position for 1-2 minutes.

This exercise helps soothe your eyes, reducing strain and promoting relaxation.

2. Trataka (Gazing)

Trataka, or yogic gazing, is a powerful eye exercise that helps improve focus.

• Sit comfortably in a dark room with a candle at eye level.

• Gaze steadily at the flame without blinking for as long as possible.

• Close your eyes and visualize the flame in your mind. Focus on it as long as you can.

This exercise strengthens the eye muscles and improves concentration.

3. Shavasana (Corpse Pose)

Shavasana is a full-body relaxation pose that can help release tension and stress, benefiting the entire body, including the eyes.

• Lie flat on your back with your arms at your sides and legs slightly apart.

• Close your eyes, focus on your breathing, and let go of any tension in your body.

• Stay in this pose for 5-10 minutes, allowing your eyes and mind to fully relax.

4. Bhujangasana (Cobra Pose)

Bhujangasana increases blood circulation to the head and eyes, promoting better eye health.

• Lie face down on your stomach with your hands placed under your shoulders.

• Slowly lift your head and upper body, keeping your lower body grounded.

• Hold for a few breaths, then lower yourself back down.

This pose also helps reduce tension in the neck and shoulders, which can indirectly impact eye health.

5. Bhramari Pranayama (Bee Breathing)

This breathing exercise helps calm the mind, relieve stress, and can improve eye health.

• Sit comfortably, close your eyes, and place your fingers lightly on your ears.

• Take a deep breath in and, as you exhale, make a humming sound like a bee.

• Focus on the vibrations and keep your eyes closed for a few minutes after finishing.

This pranayama technique relaxes the eyes and reduces tension in the mind, which is beneficial for managing myopia.

Simple Eye Exercises You Can Add to Your Routine

Along with yoga poses, here are some easy eye exercises you can incorporate:

• Focus Shifting: Hold your thumb a few inches away from your face and focus on it. Then, shift your focus to an object farther away. Repeat this to improve focus flexibility.

• Blinking: Blinking frequently keeps your eyes moist and reduces eye strain, especially when you’ve been staring at a screen.

By integrating yoga into your daily routine, you're not just caring for your body—you're actively taking steps to support and maintain your vision. So, the next time your eyes feel strained from staring at a screen, give these yoga poses a try.