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News India Live, Digital Desk: Nowadays spending hours on mobile, TV and laptop has become a part of our habit. Work or entertainment, continuously eyeing these screens has a very bad effect on the eyes. Due to increasing screen time, the eyes get tired, blurring and it continues for a long time, then the risk of weakening is increased. On World Retina Day, it is important to understand how much we should take care of our eyes’ health. But do not get upset, there are some easy yoga and ways of pranayama that you can relax your eyes and also save their light.
1. Palming: Eyes immediately relax
This is the easiest and effective way to relax the eyes.
- How to do: Rub your palms and heat it slightly. Then, gently place the warm palms on your closed eyes, without putting pressure on the eyes. Feel dark and let the heat of the palms absorb the eyes. Stay like this for 5-10 minutes.
- Benefit: It relaxes the eyes, reduces stress and relaxes the eye muscles.
2. Eye rotation:
It helps strengthen the eye muscles.
- How to do: Sit upright. Without shaking the head, rotate your eyes slowly up, then to the right, down, to the left and back, round up (clockwise). Repeat the same process in the opposite direction (anti-clockwise). Do this 5-10 times.
- Benefit: Improves the pupils of the eyes and reduces fatigue.
3. Blinking (blinking):
While working on the screen, we forget to blink the eyelid, due to which the eyes start drying up.
- How to do: For 20-30 seconds, blink your eyes rapidly and comfortably. Then close your eyes for a few seconds. Repeat it several times.
- Benefit: It helps in maintaining moisture in the eyes and prevents the eyes from drying.
4. Near-Far Viewing):
This improves the ability to focus the eyes.
- How to do: Place a thumb or pencil in front of you at a distance of a few inches. Focus on this for 10-15 seconds. Then, focus on something (about 10-20 feet away) for 10-15 seconds. Repeat this process 5-10 times.
- Benefit: The muscles that adjust the eyes get exercise.
5. Trataka (Trataka): For attention and light
It is an ancient yogic technique that increases eye light as well as increases concentration.
- How to do: Dark darkness in a cool room at night and keep a candle or lamp at a distance of about 2-3 feet from your eyes. Without blinking your eyelids, keep watching the light continuously until your eyes leave water. Then close your eyes and try to see Jyoti in your inner vision.
- Benefit: It helps to increase eye light, improve concentration and calm the mind.
6. Bhramari Pranayama: Cold to eyes
This pranayama not only calms the mind, but also reduces the stress around the eyes.
- How to do: Close your ears with your index finger. Close your eyes and take a long deep breath. While exhaling, do ‘Om’ Gunjan (a bee -like voice). Repeat it 5-7 times.
- Benefit: Stress on the eyes decreases and the mind is calm, which gives indirect relief to the eyes.
To keep your eyes healthy, take a 20 second break every 20 minutes and look at something 20 feet away (20-20-20 rules). With the regular practice of these yoga and pranayama, you can avoid the side effects of screen time and keep your eyes healthy for a long time.
