We are going to describe two types of Eye Exercises. They are classified as Exercise-A and Exercise-B. We will discuss first the exercise of Group A.
Eye Exercise-group A
In this exercise you are going to make eye movements without making any movement of the head and neck. You have to keep your head, neck and spine erect and move only the eyes as directed. Do not pull your eyes excessively in any direction. Make the movement without any excessive strain on the eyes. Try to develop a rhythm in the movement of the eyes. With this understanding begin your practice as described below:
Be seated in Sukha Asana (easy pose). Keep the spine, neck and head straight in one line. Look directly in front at the level of your eyes. Breathe normally. This is the position of readiness.
Move your eyes upwards towards the sky or ceiling. Stay there for two seconds. Then look downward towards the earth and stay there for two seconds. Again look towards the sky and after staying there for two seconds, look downwards and stay there for two seconds. Do this upward and downward movement twice. This makes one unit of the exercise. After doing this, close your eyes for two seconds.
Then open your eyes and look in front. Now look towards the right side and try to see as far as you can. Then look towards the left side and stay there for two seconds and try to see as far as possible. Then look again to the right side. Then go to the left side. Now look in front again. Close your eyes. One unit of this left right exercise is over. Keep your eyes closed for six to eight seconds.
Note: Remember that one unit of up-down movement plus one unit of right-left movement are counted together as one round of this eye exercise. When one round is over rest for six to eight seconds. After resting make two more rounds of this up-down and left-right exercise. As one practise this exercise one unconsciously learns how to practise eye movements systematically.
Daily Practice
During the first week, do two rounds daily. From the second week onwards, do three to four rounds daily. After doing the desired rounds, do the palming as suggested below:
Palming
Rub your palms against one another so that heat is generated in the palms by this friction. After rubbing the palms thus for six to eight seconds, place the left palm on the lef eye and the right palm on the right eye, no pressure should be felt on the eyes. They should be lightly pressed on the outer part of the eye region. When the palms cover the eyes, keep them there for eight to ten seconds.
After eight to ten seconds, remove the palms and rest. This completes one round of palming. After resting for six to eight seconds, do two more rounds of palming, as you did during the first time. When the palming is over you are free to do anything you wish. You can do the following eye exercise of group ‘B’ from the second week onward.
Eye exercise-group B
In this exercise you move the eyes in a clockwise and anticlockwise motion. When the movement is according to the movement of the arms of the clock, it is called clockwise and when the movement is reversed it is called anticlockwise.
For doing this Group ‘B’ exercise, follow the steps as described below:
Look straight in front. Lift your eyes up and start moving them in a circular way, coming to the right side and then going down, then to the left side and then upward again. This makes one unit of clockwise exercise. Repeat this twice and rest for six to eight seconds. While resting, keep your eyes closed.
Now you are going to do the anticlockwise movement of the eyes. Look in front of you. Then look upward towards the ceiling, then to the left side, then downward, then come to the right side, then upward again in a circular way. This makes one anticlockwise movement of the eyes. Continue this to make the movement twice. This makes one unit of the anticlockwise movement. Now rest for six to eight seconds. While resting, keep the eyes closed.
One unit of clockwise and one unit of anticlockwise exercise makes one round of this’ B’ exercise. Do this clockwise and anticlockwise exercise for two rounds and then rest for ten seconds by closing your eyes. After resting is over, do the palming for three to four times. After palming, your exercise is over.
Daily Practice
From the second week onward, first practice four rounds of Group ‘A’. Then do four rounds of Group ‘B’ . After completing the exercise of Group A and B, do four rounds of palming at the end.
This eye exercise can be practised twice independently within twenty four hours. It means you can do only the eye exercises without doing yoga. Those practising twice should give a gap of eight hours between the first and the second session.
