If your eyes often feel strained, dry, or tired the moment you switch on your laptop, you’re not alone. Long hours on screens, poor sleep, and endless notifications leave our eyes and mind exhausted before the day even begins. But here’s the good news—simple yoga can help! Certain yoga asanas and gentle techniques can relax the tiny muscles around the eyes, soothe the mind, and wake up your entire body for a day full of sharper focus and balanced energy.
Practicing these 6 morning yoga asanas doesn’t mean you need to be super flexible or spend an hour on a mat. All you need is 15–20 minutes every morning, a quiet spot, and a few deep breaths. Over time, you’ll notice less eye strain, better focus, and a calmer mind.
1. Palming Technique (Eye Yoga)
Let’s start with one of the simplest yet most effective techniques for tired eyes—palming. Sit comfortably in a cross-legged pose or on a chair with your spine straight. Rub your palms together briskly until they feel warm. Gently cup your palms over your closed eyes without pressing on your eyeballs.
Feel the warmth and darkness relaxing the eye muscles. Breathe slowly and stay like this for 1–2 minutes. Palming relieves eye fatigue, soothes nerves, and gives your overworked eyes a mini vacation.
2. Trataka (Candle Gazing)
Trataka is an ancient yogic practice that trains your eyes and calms a restless mind. Sit in a comfortable posture with a straight back. Place a candle at eye level about two feet away. Light the candle and gaze steadily at the flame without blinking for as long as comfortable. If your eyes water, gently close them and visualize the flame between your eyebrows.
Repeat for 2–3 rounds. This simple practice strengthens eye muscles, improves concentration, and is excellent for mental clarity—perfect for starting a busy day.
3. Child’s Pose (Balasana)
Child’s Pose is a comforting, grounding posture that relaxes your neck, shoulders, and face—all areas that tense up when you’re glued to screens. Kneel on your mat, bring your big toes to touch, and sit back on your heels. Stretch your arms forward and rest your forehead on the floor.
Stay here for 1–2 minutes, breathing deeply. Let your forehead gently press into the mat—it stimulates the “third eye” point between your eyebrows, easing eye strain and quieting a buzzing mind.
4. Downward Facing Dog (Adho Mukha Svanasana)
This classic yoga pose is more than a stretch for tight hamstrings—it increases blood flow to the head, re-energizing tired eyes and an exhausted mind. Start on all fours, tuck your toes under, and lift your hips up and back to form an inverted V shape.
Spread your fingers wide and keep your gaze gently toward your navel or between your knees. Stay for 5–7 deep breaths. The mild inversion sends fresh oxygen to your head and eyes, boosting energy and mental focus.
5. Shoulder Stand (Sarvangasana)
Known as the “Queen of Asanas,” Shoulder Stand is excellent for improving circulation to the brain and relaxing the eyes. Lie on your back, lift your legs up, and support your lower back with your hands as you lift your hips and legs straight toward the ceiling. Keep your elbows close together.
Hold for 15–30 seconds, breathing slowly. Always come down gently by rolling down vertebra by vertebra. This inversion helps drain stagnant blood from the legs and directs fresh blood to the upper body, recharging tired eyes and sharpening concentration.
6. Seated Forward Bend (Paschimottanasana)
End your morning sequence with this soothing forward fold. Sit on your mat with your legs extended straight in front. Inhale and reach your arms up, exhale and hinge forward from your hips, reaching for your feet or shins.
Relax your neck and allow your forehead to move closer toward your knees. Stay here for 30–60 seconds. This gentle stretch calms the nervous system, soothes headaches caused by eye strain, and resets your mind before you start your day.
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