Healthy Eyes

It is bitter fact that we do not take care of our eyes unless and until we develop eye problems viz. infection or diseases. It is another fact that our eyes should be healthy for healthy life as well as to have better working efficiency in the era of neck breaking tough competition in this global village.

How to make eyes healthy?
One month regular eye care program is answer to the eye problems especially widely common eye specs used by school students.

1. Cleaning procedure for eyes:

a. Sprinkling water: This process is best for everyone to keep eyes healthy.


  • Put some water in a pot.
  •  Fill some water in your mouth.
  •  Sprinkle water on eyes for 20-25 times.
  •  Repeat it thrice a day.

b. Jal neti


  • Add 1 tsp salt to half-liter lukewarm water to fill neti pot.
  • Stand relaxed with legs apart,
  • Slightly bend forward and tilt your head to one side
  • Keep breathing deeply by blocking lower side nostril to activate upper nostril.
  • Start exhaling through the mouth.
  • Place neti pot nozzle in upper nostril and slowly pour water into it.
  • The water will flow out through the other nostril.
  • Straighten up, blow nose gently to remove any mucous.
  • Repeat with other nostril.
  • Now close one nostril, and rapidly exhale 10-15 times through the other and repeat the other side.
  • Be sure that no water is coming out on exhalation of breath.

c. Sutra neti

Procedure: In this process a special type of cotton thread or rubber catheter is used instead of water to clean the nostril which is perhaps more effective than simple jal neti.

2. Pranayama:

  1. OM Chanting: Chanting is yet another way of changing the vibration level of the body so that stress and disease cannot come anywhere. OM chanting has been widely used traditionally as a meditation tool and technique. Practicing these simple chants increase your vibration level, which naturally prevents all the disease.
  2. Kapalbhati Pranayama:
    Procedure: Exhalation of breath by force at the same time contracting abdominal area
  3. Bhastrika Pranayama:
    Procedure: Fast breathing exercise to remove water from nostril.
  4. Bhramari Pranayama


  • Sit in padmasan or on any other comfortable posture.
  • Close your eyes and relax.
  • Gently close your ears with thumbs and close your eyes with middle and ring fingers by placing index finger on forehead.
  • Inhale deeply as you count 1-5.
  • Chant ‘hum’ as you slowly exhale slowly through the mouth listening the sound vibrations in your body and feel the head, eyes and face relax.
  • Repeat three times.

3. Eye exercise with neck movement/ with thumb aid and without aids:

The eyes are like any other muscle in the human body and the lens of the eye is a muscle, which needs to be exercised and kept flexible in order to perform its function properly throughout the duration of your life.

Neck Exercises to relax nerves:

All nerves connecting different parts of the body have to go through the neck to reach the brain. So start with some neck exercises to relax and exercise the entire neck and head region. Neck exercise are good to tone the vital nerves, loosen the cervical vertebrae, neck and shoulders, improve blood flow to the brain and so help reduce tension and calm the mind. These exercises will improve the focusing power of the eye muscles as well as develop concentration.

Neck exercise 1
• Sit in padmasan (or any comfortable position) with your
back straight, body relaxed
• Slowly move the head as far back as comfortable. Do
not strain.
• Slowly bring head up and move it forward so chin
touches chest.

Neck exercise 2
• Gently turn the head left so chin is in line with the
• Now gently turn the head to the right as far as
• Do it with normal breathing.

Neck exercise 3
• Inhale deeply
• Tilt your head right side to touch the right shoulder with
• Come to normal position with inhalation.
• Tilt your head left side to touch the left shoulder with
• Repeat it thrice.

Neck exercise 4
• Gently rotate your head clockwise and anticlockwise
with open eyes.
• Do it with normal breathing
Note: People with very high or very low blood pressure or with extreme cervical spondilitis should do only under close supervision and with great caution. Those with cervical spondilitis should avoid bending the neck forward.

Eye exercises with thumb help:
• Raise your arm-keeping fist clenched and thumb at eye level.
• Focus on tip of thumb without blinking and without moving head.
• Now, keeping the eyes focused on the top of the thumb.
• Move the arm from one side to another.
• Repeat 3 – 5 times.
• End with palming.
Eye exercises without any aids:
• Move your eyes up and down
• Move your eyes right and left
• Rotate your eyes clockwise and anti clockwise.
• Move your eyes randomly.
• Practice fast blinking for sometimes
• Gently close your eyes
• Tight your eyes muscle and relax, repeat it for some
• End with Palming.

4. Trataka:

• Sit comfortably with upright position keeping back and
head straight, hands resting on your thighs.
• Close your eyes, relax the face and body.
• Open the eyes and look at a fixed point in front of you.
• Now, focus on the eyebrow center
• Hold for a few seconds.
• Close and relax the your eyes.
• Repeat 3 times.
• End with Palming

• Sit comfortably with upright position keeping back and
head straight, hands resting on your thighs.
• Close your eyes, relax the face and body.
• Open the eyes and focus them on the tip of the nose
• Hold for a few seconds.
• Focus on a point or object in the distance
• Focus again on the tip of the nose.
• Hold for a few seconds.
• Close and relax your eyes.
• Repeat 3 times.
• End with palming.

• Place a lighted candle at arm’s length on a table in front
of you at eye level.
• Make sure there is no draft and the flame is steady.
• Sit in any meditative asana with back straight.
• Close your eyes and relax the body.
• Open your eyes and gaze steadily at the tip of the wick.
• Try not to blink or move your eyeballs.
• When the eyes get tired, close them and try to visualize
the after-image of the candle flame in your mind.
• After a minute, open your eyes and continue to gaze at
the flame.
• Repeat this cycle 3 times.
• Start from two minutes to slowly reach up to 10
• As you are finishing, close your eyes and watch the dark
space in front of your eyes. Be aware of and just watch
any thoughts that come up.
• End with Palming and blow out the candle.

For those with moderate to severe eyestrain, myopia, astigmatism and early symptoms of cataract:
• Draw a big black dot on a white sheet of paper.
• Place at arm’s length and at eye level and repeat the
steps described in Exercise 1.
• End with Palming.

• Strengthens the eye muscles by releases eye tension to
calm the nerves and mind.
• Develops concentration and will power
• Slow down degeneration of brain cells and Glands
• Keeps the eyes clear and bright
• Helps to improve memory

5. Asanas:

There are number of Asanas for better vision. Asanas that increase the flow of blood towards the head region are supposed to highly beneficial for eyes viz. Sharvangasana, Halasana, Tadasana, Shashankasana, Viparitkarani, Paschimotanasana, Padhastanasana