Irritation in the eyes, dryness, blurred vision, red eyes, back pain and headaches are all symptoms of a raging condition of our times-Computer Vision Syndrome? On an average, an American spends half a day at the screen.
Our eye muscles, like muscles in any other part of the body are at work each day. When you are focusing on various elements on the screen, when you are reading or grossing over reading material other than the screen and when you come back to looking at the screen- all these activities, also called, repetitive motion, work up your eye muscles. These are strained from the glare on the screen too. The muscles have to work harder due to improper positioning of the monitor. Glare can be direct or indirect- where the light bounces off into your eyes from the screen. All these are reasons for eye fatigue.
So how about some simple Yogic exercises to relax the strained muscles? These exercises reduce eye fatigue, give deep rest to the muscles and reduce your chances of contracting CVS. Also, look out for bonus tips to take care of your precious vision tool along with aging, puffiness and eye bags.
Set of Eye ball rotations
A) Eye movement-Up and down
1) Keep your body, neck and head still
2) Keep your head straight and in the front, not sunk into your shoulders or pressed backwards.
3) Taking a deep and slow breath in, take your eye balls up. Look towards your eye brows.
4) Breathing out, bring them down and look towards the tip of your nose.
5) Repeat this 5-7 times.
B) Eye movement-sideways
1.Breathing in, look at your right side.
2.Breathing out bring your sight back to the center.
3.Breathing in, look at your left side.
4.Breathing out, bring your sight back to the front.
5.Repeat the cycles on each side about 5-7 times
C) Eye rotations
1.Take a deep breath in and look up
2.As you breathe out, rotate your eye balls from right to left (5-7 times)
3.Breathing in, look up.
4.Breathing out, rotate your eye balls from left to right (5-7 times)
IMPORTANT: Sync your breath with each and every rotation to maximize the benefit of these exercises. This will enhance your awareness, making you centered and relaxed.
D) Follow the trail of your index finger
1) Take your hand to your eye level and point out your index finger in front of your eyes in the line of your eye brows. Gap between eye brows and index finger should be 2-3 inches.
2) Fix your gaze on the tip of the index finger
3) Breathe in and take your index finger away from your eye brows and then move your index finger to the right. Let the gaze follow the tip of the index finger.
4) Breathe out and come to the center bringing your hands to the original position in front of your eyes.
5) Repeat the cycle with left finger (3-5 times each side)
1. Breathing in, open the eyes wider apart
2. As you breathe out, squeeze it tightly shut
3. Repeat this cycle 3-5 times
F) Light press the eye brows
1.Place your thumbs under the eye brows and index fingers over the eye brows, holding your eye brows lightly.
2.While breathing in and out, gently press and move the two fingers along the eye brows to the edges of the eye brows. (Repeat it 3-5 times)
G) Pressing out the eyebags
Make a fist with your hand with your index finger out and place it between the eyebrows on the harder part of the nasal bone. While breathing out press and move lightly along the area below the lower eye lids.
H) Hold the skin over the eyes and pinch it lightly for about 30 seconds
Exercises coupled with easy to do home practices for eye care can go a long way in ensuring you stay away from the symptoms of CVS. Here come the bonus tips!
2. Pick your eye cream wisely
When it comes to using eye creams, make sure you pick one that is natural, has regenerative qualities and helps fight the tiredness and rapid aging of the skin cells around the eye region. Very often when the eyes are constantly exposed to screen or the sun outside without sufficient rest and care, they end up looking haggard and the skin around the eyes and over them appears aged and rough. A brand that comes highly regarded for its line of natural products that combine the best of oriental and occidental systems of healing and wellness in eye care is Shankara. Shankara’s Anti-age Eye Cream, helps you look younger with a significant reduction in the appearance of fine lines and dark circles. The calming cream gently nourishes the delicate skin around the eyes, restoring your youthful appearance. Rich with the goodness of antioxidants and ingredients like Rose distillate, raw shea butter, grapeseed oil, andiroba oil, rosehip seed oil, hazelnut oil, Jojoba oil, microalgae extract, castor oil, aspen bark extract, cucumber extract, squalane (Olive-derived), foraha oil, Carrot seed extract oil, pomegranate seed oil; borage oil, Kukui nut oil and raspberry seed oil, protein and soy extract among others; nutrients and antioxidants, the cream has been found to be deeply hydrating and moisturizing.
Keep your eyes closed for 2-3 minutes. You can also extend this into a short 15 minute meditation break if you like, may be sometime in the afternoon! You will be astonished by the amount of peace, clarity and rest you get from just a 15 minute booster shot of meditation!
4. Eye bathing or Netra Tarpana
Many problems of the eyes result from mental stress because the eye is closely related to the mind. This rejuvenating Ayurvedic treatment of Netra Tarpana offered at very few Panchakarma centers, relieves tired, achy, sore eyes and improves vision. The treatment must be administered by highly skilled therapists for the best results. When administered by a truely gifted expert and Warmed clarified butter is gently poured on the eyes while being led through relaxing, simple eye exercises, you experience a stillness hard to put in words. It is an enjoyable, relaxing, and effective treatment. Eyes may be sensitive to brightness and computer screens after this treatment. Plan to rest and relax. The treatment balances pitta dosha.
If you are someone who is always looking out for a kick-your-boots-up relaxing spa vacation, replete with good food, great detoxes and treatments like Netra Tarpana or Abhyanga, full body oil baths, herbal wraps administered by highly skilled therapists and doctors for an internal and external overhaul of your system in the midst of nature, head over to The Art of Living International Retreat Center, state-of-the-art wellness center nestled on the lap of Blue Ridge Mountains, Boone, North Carolina that promises an immersive spiritual and physically invigorating journey.
Every 15-30 minutes, for about 5 seconds, look far and away from where you are sitting if you have been sitting on the laptop for too long.
Wash your face every one hour ( only with water)
The good old practice of placing cucumber slices on eye lids is just as useful. This way your eyes will find coolness and the exercise also reduces the fatigue that comes from overworked eye muscles.
for improved blood circulation in your eyes area and clearer vision.
Vitamin C rich food
Like our ancestors very wisely said, have food with more vitamin c- fresh veggies like spinach, fruits- oranges, pineapple, grapes, citrus fruits, carrot and spinach juice.
Where’s your screen?
Screen should be placed 20-28 inches away from your face and slightly below the eye level
Your eyes are naturally positioned to look straight ahead and slightly down. If you have to look in a different direction, the muscles have to continuously work to hold this position which puts tremendous strain on your eyes..