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HomeHealth TopicEye Care and Vision

Can Eye Yoga Improve Your Vision?

Katrina EresmanNishika Reddy, MD
Written by Katrina Eresman | Reviewed by Nishika Reddy, MD
Published on September 8, 2022

Key takeaways:

  • Eye yoga is a series of simple movements, like eye rolls, that engage your eye muscles.

  • Yogic eye exercises offer some benefits, but there is no evidence that they can improve your vision. 

  • Science-backed alternatives –– such as wearing UV-blocking sunglasses –– are reliable tools to keep your eyes healthy.

Group of people covering the eyes while sitting on the floor in a yoga class.
sonreir es gratis/iStock via Getty Images Plus

You’ve learned your Sun Salutations and your Downward-Facing Dog. But have you tried yoga for your eyes? Some claim that these easy exercises support eye health. 

So, what does the research say? Keep reading to find out, and learn how to try eye yoga for yourself. 

What is eye yoga?

You can think of eye yoga as exercise for your eyes. It involves movements –– like focusing and shifting your gaze –– that target your eye muscles. 

There are six muscles attached to each eyeball that allow you to move your eyes. Some eye yoga exercises aim to strengthen those muscles, while others help them relax. The key is to "exercise" or move your eyes without moving your head or neck. 

What are the benefits of eye yoga? 

Proponents of eye yoga believe that regular practice enhances eye health. They claim it can relieve dry eye, reduce eye strain, and improve vision. But don't throw out your glasses or contacts just yet. There's very little evidence to support many of these claims. Let's take a closer look at which eye yoga benefits you can count on and which are still unproven.

Improves your vision 

Some eye yoga devotees use the exercises to improve their vision. But so far, there is no research to suggest that eye yoga can improve nearsightedness or farsightedness. One study examined the effects of Bates eye exercises (which aim to improve eyesight without corrective lenses) and ancient eye yoga techniques on myopia. Researchers found that neither practice had a significant effect on the participants’ eyesight.

Eases eye strain

You might experience eye strain or fatigue if you spend long periods focusing on a computer screen, reading a book, or driving. With so many people working and studying from home, digital eye strain has become a significant concern

Some early research suggests that eye yoga exercises may strengthen extraocular muscles and reduce eye strain symptoms, such as tired or irritated eyes. In a small study, nursing students practiced eye yoga 2 hours a week. After 8 weeks, they reported less eye fatigue.

Soothes dry eye discomfort

Dry eye is also associated with eye strain. People may find relief from standard treatments like artificial tears and medication drops such as Restasis (cyclosporine). But there is minimal evidence that alternatives like eye yoga relieve dry eye. 

Online school students in a small-scale study did yogic eye exercises and followed advice on proper posture. After 4 weeks, they had fewer eye strain symptoms, including dry eyes. But there's a need for more research to support this claim.

Reduces your risk of eye diseases

There is no solid evidence that practicing eye yoga reduces your risk of common eye diseases. One possible exception is glaucoma. According to the National Eye Institute, high eye pressure increases the risk of glaucoma. One small study suggested that eye yoga may reduce this intraocular pressure. The finding is promising for glaucoma prevention. 

Relieves stress

Traditional yoga includes controlled breathing techniques to calm your mind and help relieve stress. Some eye yoga exercises also incorporate deep breathing that might help you relax. But there is no research linking eye yoga to lower stress levels yet. 

What are the best eye yoga exercises?

Research on eye yoga is ongoing. So the best eye exercises will depend on your current eye health. You can talk to your optometrist or another healthcare provider if you have specific concerns. Then, consider these easy eye yoga exercises to reduce eye strain. 

Blinking 

  1. Sit with your back straight. 

  2. Open your eyes wide and blink quickly 10 to 15 times. 

  3. Close your eyes and take several deep breaths.

  4. Repeat 3 to 5 times. 

Eye rolling 

  1. Sit comfortably with your face forward and take a deep breath. 

  2. To roll your eyes clockwise, start by looking up at the ceiling without moving your head. 

  3. Roll your eyes to the right, down toward the floor, and finally to the left. 

  4. Look ahead and pause for a break. 

  5. Repeat the exercise, this time rolling your eyes counterclockwise. You will look up, left, down, and to the right. 

Pencil push-ups 

  1. Sit upright, and hold a pencil at arm's length. 

  2. Focus both eyes on the pencil.

  3. Slowly move the pencil toward your nose until you can no longer see the pencil as a clear, single image. 

  4. Move the pencil forward until you see one pencil again. 

  5. Focus on the pencil for a few seconds before returning to the starting position. 

  6. Repeat up to 20 times. 

Note: Optometrists and ophthalmologists may recommend pencil push-ups as part of a supervised treatment plan for convergence insufficiency. This condition is often characterized by double vision while viewing things up close. 

Distance gazing

  1. Sit or stand in a relaxed position. 

  2. Gaze at a distant object about 20 feet away from you. If you're near a window, you can find an object outside. 

  3. Take a deep breath and then focus on another faraway object. 

  4. Keep shifting your gaze to distant objects, pausing for a few deep breaths at each one. 

Palming 

  1. Sit in a comfortable position. 

  2. Rub your hands together for 10 seconds to warm your palms.

  3. Close your eyes and place your palms over your eyes. Your fingers will rest on your forehead, and the heels of your hands on your cheeks.

  4. Take several deep breaths and try to clear your mind.

  5. Continue deep breathing as long as it feels calming. 

What else can you do to keep your eyes healthy?

There are plenty of other research-backed methods to maintain good eye health. If you decide to try out eye yoga, be sure to incorporate these science-approved habits, too.

  • Wear sunglasses. Exposure to the sun's ultraviolet (UV) rays can harm your eyes. But you can still soak up the sunshine. Just remember to wear UV-blocking sunglasses when you go outside. Look for shades that protect against 99% to 100% of UVA and UVB rays. 

  • Use protective eyewear when necessary. Sunglasses aren't the only type of eyewear that can protect your peepers. Certain jobs and activities like playing sports may require safety goggles or shields to keep your eyes safe. 

  • Give your eyes a rest. Take breaks from focusing your eyes during activities such as typing, texting, or reading. You can practice resting your eyes to avoid eye strain with the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for 20 seconds.

  • Get regular eye exams. It's important to get regular eye exams, even if you feel like your eyes are fine. Dilated eye exams can detect eye diseases early on and help you stay on top of your eye health. 

  • Eat a healthy diet. A well-balanced diet contains key nutrients –– like zinc and vitamins A, C, and E –– that can boost your eye health.

The bottom line

The benefits of eye yoga aren't as plentiful as some sources claim. You can practice eye exercises to help give your eyes a break and help relieve eye strain. But the exercises won't improve your vision or prevent disease. So be sure to get regular eye exams. Your eye doctor will give you the resources you need to keep your eyes healthy. 

References

Aletaha, M., et al. (2018). Comparison of three vision therapy approaches for convergence insufficiency. Journal of Ophthalmic & Vision Research.

American Association for Pediatric Ophthalmology & Strabismus. (2021). Anatomy of the eye.

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American Optometric Association. Diet and nutrition.  

Bhattacharya, S., et al. (2020). Digital eye strain in the era of COVID-19 pandemic. Indian Journal of Ophthalmology.

Centers for Disease Control and Prevention. (2020). Common eye disorders and diseases.

Centers for Disease Control and Prevention. (2021). Tips to prevent vision loss

Dimitrova, G., et al. (2015). The short-term effect of yoga ocular exercise on intra-ocular pressure. Acta Ophthalmologica.  

Gupta, S., et al. (2020). Effect of yoga ocular exercises on eye fatigue. International Journal of Yoga. 

Kim, S. (2016). Effects of yogic eye exercises on eye fatigue in undergraduate nursing students. Journal of Physical Therapy Science.

National Eye Institute. (2019). Convergence insufficiency.

National Eye Institute. (2021). Get a dilated eye exam.

National Eye Institute. (2021). Keep your eyes healthy

National Eye Institute. (2022). Glaucoma and eye pressure

National Eye Institute. (2022). Protecting your eyes from the sun’s UV light

O’Connor, A. (2009). The claim: Eye exercises can enhance your vision. The New York Times. 

Rawstron, J. A., et al. (2005). A systematic review of the applicability and efficacy of eye exercises. Journal of Pediatric Ophthalmology and Strabismus.

Reddy, S.C., et al. (2013). Computer vision syndrome: A study of knowledge and practices in university students. Nepalese Journal of Ophthalmology

Saraswati, S. S. (2009). Asana pranayama mudra bandha.

Sheikh, M., et al. (2020). Yogic eye exercises followed by the ergonomic advice on eye fatigue in children attending online classes in COVID-19. International Journal of Current Research and Review. 

Sherwin, J., et al. (2015). Hydration, fluid regulation and the eye: In health and disease. Clinical and Experimental Ophthalmology.   

Tiwari, K., et al. (2018). A comparative study on the effects of vintage nonpharmacological techniques in reducing myopia (Bates eye exercise therapy vs. Trataka Yoga Kriya). International Journal of Yoga

U.S. Environmental Protection Agency. (2022). Ultraviolet (UV) radiation and sun exposure.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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