Exercises to Improve Vision

Exercises to Improve Vision


Trataka
If you are wondering how to improve your vision, there are an array of Yoga eye exercises that can help. One very effective exercise is Trâtaka, which is a Yoga Kriya, or cleansing practice.

Trâtaka is Sanskrit and means concentrated gazing.

You’ll need a candle and a comfortable place to sit. Place the candle at arm’s length in front of you, slightly below your eye level when you naturally gaze straight ahead in this seated position. You don’t want to be looking upward or too far down onto your candle.

Trim the wick and do this practice away from drafts.

Close your eyes and relax your entire body taking special care to consciously relax your facial muscles and jaw. After taking a few deep breaths in and out through your nose, you’re ready to begin.

Focus your gaze on the candle’s flame and resist the urge to blink or move your eyes in any way. This will cause your eyes to water and cleanses your eyes. Meditate on the flame for 1 to 2 minutes. If your mind begins to wander, gently bring it back to the flame. After a few minutes, after you eyes begin to feel tired, close them gently.

Gaze at the after-image of the flame in the space in front of the closed eyes. If the image moves up or down or sideways, try to stabilize it and observe it.

Slowly the image of the flame will start to fade. Use the strength of your imagination to bring it back

Benefits: Trâtaka makes the eyes clear and bright. It also balances the nervous system and relieves nervous tension. Trâtaka improves memory, helps develop concentration and is an excellent preparation for Meditation. Trâtaka works as well on a spiritual level, activating the Ajna Chakra located between the eyebrows.

This practice is one of many eye exercises from the renowned Swami Satyananda Saraswati, from his book Asana Pranayama Mudra Bandha.

Trâtaka is one of the 6 Kriyas, or “cleansing procedures”. Kriyas are divided into 6 groups

  1. Dhauti: “inner washing”, examples are brushing your teeth, stomach cleansing, and root cleansing
  2. Basti: cleaning the rectum
  3. Neti: nasal cleansing, for example, Neti Sutra, cleaning the nose with a string or similar object
  4. Trâtaka: Meditating on a candle
  5. Laulika / Nauli: After you have created a negative pressure by Uddiyana in the body, the abdominal muscles are rotated in a circular motion
  6. Kapalabhati: breathing exercises characterized by breathing like a 

The next exercise is called Palming. You begin just as you did for Trâtaka.

Close your eyes and relax your entire body taking special care to consciously relax your facial muscles and jaw. After taking a few deep breaths in and out through your nose, you’re ready to begin.

Rub the palms of your hands together vigorously for about a minute or until you feel a noticeable warmth between your hands. Then quickly place your warm cupped hands over your eyes and absorb the warmth.

Benefits: Palming relaxes and revitalizes the eye muscles and stimulates the circulation of the aqueous humor, the fluid that runs between the cornea and the lens of the eye, aiding to correct defective vision.

Another source for a great workout for your eyes can be found online at Wiki How. Here’s the link:

https://www.wikihow.com/Do-Yoga-Eye-Exercises

I hope you’ve enjoyed this article and found it helpful. If you have any questions or comments, I’d love to see them. Thanks, Kim

    ByKim Beinke

    I am a certified Yoga teacher with over 500 hours of Yoga training with my certification from the Paracelsus Heilpraktiker Schule in Gießen, Germany. My additional certification from the German Red Cross with 84 Yoga hours of training specializes in Yoga for seniors.

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