Eye Exercises for children with online classes

Yoga is an essential form of exercise that must be practised on a regular basis. In these times, when students are glued to their gadgets to attend school, performing eye yoga frequently can be greatly beneficial to their eyes, helping them improve their eyesight. There are several exercises which can help overcome eye-related problems such as short-sightedness (myopia) and long-sightedness (hypermetropia). Many eye disorders such as myopia and hypermetropia are related to the malfunctioning of the ocular muscles that may be caused by chronic mental and emotional tension. Here are a few exercises:

POSTURE 1: HORIZONTAL

STEPS

Sit comfortably on the mat in Vajrasana.
Keep your spine erect and head straight.
Now clasp your hands keeping your thumbs up.
In this position, raise your clasped hands and keep them at a level slightly lower than your eyes. Slightly bend the elbows.
Now try to focus on your thumb nails.
Maintain this posture for all eye exercises.
Breathe normally. Ensure your eyes move along with the thumbs from your left to extreme right and from there back to extreme left of your sight.
Slightly turn your head to follow your hands but don’t turn fully.
Your hand should move in a semi-circular pattern.
Practise this exercise five times.

POSTURE 2: VERTICAL

STEPS

Sit in the same posture.
Clasp your hands on your lap near the knees with the thumbs pointing upwards.
Breathing normally, lift your clasped hands upwards as far as possible and bring them down to the lap. Move your eyes up and down along with the thumbs.
Your sight should move along with your hands.
You may move your head slightly but not turn up or down fully.
Do this exercise five times.
Note: To remember the above two exercises, keep in mind the plus (+) symbol — horizontal line and vertical line.

POSTURE 3: DIAGONAL-I

STEPS

Sit in the same posture.
Clasp your hands with the thumbs facing up. Move your hands outside of your left thigh.
Breathing normally, move the hands up and down diagonally starting from left lower corner (thigh) to right upper corner (shoulder).
Bring your hands back to the starting point outside the left thigh with eyes fixed on your thumb nails. You can turn your neck slightly.
Do this exercise five times.
All the movements should be done in a semi-circular pattern.

POSTURE 4: DIAGONAL-II

STEPS

Sitting in the same posture, keep your hands near your right thigh. The eyes should remain focused on the nails of your thumbs.
Breathing normally, move the hands up and down diagonally starting from the right lower corner (thigh) to the left upper corner (shoulder).
Bring your hands back to the outside of the right thigh with the eyes fixed on the nails of the thumbs.
Do this exercise five times.
All the movements should be done in a semi-circular pattern.

POSTURE 5: CLOCKWISE ROTATION

STEPS

In the same posture with the eyes fixed on the nails of your thumbs, keep your hands on your lap.
Breathing normally, slowly move the arms in a big circle in clockwise direction.
Stretch your arms as much as possible to form a circle.
The eyes should move freely, following the direction of the thumb.
Move your head slightly with the rotation.
Do this exercise five times.
POSTURE 6 : ANTI-CLOCKWISE ROTATION

STEPS

Repeat posture 5 in anti-clockwise direction.
Do this exercise five times.

POSTURE 7: TO AND FRO

STEPS

In the same posture, draw hands close to the eyes at a distance of three inches from the tip of the nose by bending the elbows.
Breathing normally, extend the hands away from the eyes, and keep your arms straight.
Bring your hands back close to the tip of your nose by bending the elbows.
Repeat this to and fro movement five times, all the while keeping the eyes on the nails of the thumbs.

RELAX YOUR EYES FOR AT LEAST ONE MINUTE

BENEFITS

These exercises help correct defects in eyesight by toning up the muscles around the eyes.
It also prevents eye-strain, itching and other eye disorders.
By practising these exercises continuously, one can reduce the risk of being dependent on spectacles.

PALMING (EYE RELAXATION)
After completing the eye exercises, practise ‘palming’ your eyes. Close your eyes and cover them with
respective palms — left palm on your left eye and right palm on your right eye. Fingers of the left hand should touch the centre of your forehead and fingers of the right hand should be placed over let fingers. more