October 5, 2021

Can Eye Yoga Improve Your Headaches and Eyesight?

Do you ever feel tired after staring at your phone or computer all day? Eyetrain is a common condition that can occur after prolonged staring at a computer screen or driving, which can be easily resolved through consistent practice of Eye Yoga.

Eyetrain is not usually a serious problem and can be treated by resting your eyes or doing something to ease the discomfort.

Eye yoga is a way to reduce strain and improve eye health. Want to know more? This article will cover everything you need about eye yoga. You won’t need any props or a yoga mat for this.


  • Diane Hilal-Campo MD is an Oakland, New Jersey-certified ophthalmologist.
  • Jeff Dello Russo MD is an ophthalmologist board-certified in New York City.

What Is Eye Yoga?

Eye yoga, which combines eye movements with exercises, is said to have many benefits. It can strengthen the eyes, reduce eye strain, decrease stress and even improve vision.

The eye yoga exercises are very simple. You can focus on your eyes, gaze, focus, roll your eyes, or shift your focus. Each of these exercises is much quicker than a class of yoga that can take an hour out of your day. You can do one or more of these exercises.

It is important to take a moment to relax your eyes after spending so much time staring at screens.

The Benefits of Eye Yoga

Although there isn’t much evidence supporting many of the benefits of eye yoga exercises, experts believe that some can help reduce eyestrain and strengthen the muscles that aid in focus. Some eye yoga exercises can temporarily relieve dry eyes.

Hilal-Campo states that “Palming exercises will soothe eyes, spread the tears and help dry them,” Hilal-Campo said. “Blinking yoga will allow the oil of the meibomian glands to be released into the tears, which will aid in dry eyes.

Eye yoga can also be used to reduce screen time, stress, and other factors.

Does Eye Yoga Work?

Eye yoga can reduce eye strain, but not in a way that will cure or correct conditions such as presbyopia, myopia hyperopia, astigmatism or presbyopia.

Dello Russo states that eye yoga cannot cure myopia, farsightedness or astigmatism. Eye yoga will not cure any eye diseases.

The Best Eye Yoga Exercises

Are you ready to try eye yoga? Read on for some simple, eye-doctor-recommended exercises.

Eye Focusing

  1. Standing straight up, extend your right arm straight in front.
  2. With your hand open, make a loose fist and point your thumb upwards.
  3. Keep your eyes fixed on your thumb with both your eyes. Slowly move your thumb closer to the nose until it is no longer possible to focus.
  4. Take a deep breath and then slowly extend your arm back to its original position. Keep your thumb in focus.
  5. Repeat the process 5-10 times.

Hilal-Campo states that eyestrain can be caused by poor convergence or insufficiency. These patients are often referred to ophthalmologists who perform similar exercises to increase convergence and decrease strain. This works for most patients.


  1. For 10-15 seconds, rub your hands together until you feel the warmth.
  2. Place your hands over your eyes with your fingertips, placing your fingers on your forehead. Your palms should be over your cheeks.
  3. Keep your eyes closed and breathe deeply. Enjoy the sensation of calm and peace as long as you feel it.
  4. Take your palms off of your face.

Hilal-Campo states that closing the eyes allows for the tear film to spread on the ocular surface. The warmth is also very soothing. This is a wonderful way to soothe tired eyes from staring at screens for hours.

Distance Gazing

  1. You can rest your gaze on something distant at least 20 feet away. If necessary, you might look out of a window.
  2. Take a deep breath and then focus your attention on another object.
  3. As you focus your attention on another distant object, breathe again.

Hilal-Campo says that this can relax the focusing reflexes and convergence reflexes and help with eyestrain. She recommends doing it every 20 minutes if you are using screens.

Near and Distant Viewing

  1. Focus for five to ten seconds on your tip of the nose while standing or sitting straight.
  2. Take a moment to relax.
  3. Repeat 10–20 times.


  1. You can choose to sit or stand.
  2. Look around for something to gaze at.
  3. Blink 10 times as hard as you can.
  4. After blinking 100 times for about 20-30 seconds, close your eyes.
  5. Repeat the process several times.

Hilal-Campo states that eye doctors recommend performing blinking exercises for patients with dry eyes and those who are susceptible to oil-secreting blockages. This will instantly soothe your eyes.

Brahmari Pranayama (Humming Bee Breath)

  1. Start by laying on your back, cross-legged.
  2. Inhale slowly and place your fingers horizontally over your eyes.
  3. When you exhale, make an audible buzzing sound like a bee while applying light pressure to your eyes.
  4. Repeat the process 5-6 times.

Dello Russo explains that this exercise is excellent for creating calm and relaxation through simple breathing in and out.

The Takeaway

Although it won’t fix your vision or treat any eye conditions, eye yoga may temporarily relieve some of the strain. These eye yoga techniques might be worth a look if you are prone to eyestrain and dry eyes due to prolonged screen time.