Yoga For Eyes (Trataka Yogic Eye Exercise And Tips)

Yoga For Eyes To Remove Glasses | Trataka Yogic Eye Exercise:

There are stories of poor appetite, vision, lack of focus, and hyperactivity or extreme dullness. Most of these complaints are part of the growing-up process, but they needn’t be dismissed as unimportant or dulled through medicines. They are symptoms of a growing, unguided, and perhaps bored mind. Regular Yoga for eyes helps you get over all your eye problems. Check out more eye exercises to relax your eyes and eye muscles and tips to cool your eyes.

yoga for eyes

Eye Yoga Benefits:

Simple yoga routines can help harness the natural intuition, wisdom, and intelligence that children possess, helping them on their journey to becoming well-adjusted human beings. Bhrumadhya trataka is one such yoga for the eyes.

The practice gradually restores the imbalance in the strength of the significant eye muscles. This, in turn, can restore weakening vision, relieve chronic headaches, and improve the efficiency of the eyes. As the sharpness of vision and the functioning of the mind are closely connected, the practice of trataka also stimulates the autonomic and central nervous systems.

eye yoga benefits

Trataka Yogic Eye Exercise | Trataka – Concentrated Gazing For Eyes

Tratak means steady gazing with the eyes at a particular point without blinking, to the end when tears start to flow.

Apart from the asanas (postures) and pranayama (breathing techniques), there are simple techniques that help stimulate the nervous system and endocrine systems.

Trataka or focused concentration is one such technique.

Yoga For Eyes:

1. Bhrumadya Tratak (Eyebrow Centre Focus Practice):

You will need a quiet and dimly lit room and a yoga mat. This practice is best done before dawn or after dusk.

Bhrumadya Tratak

  1. Sit with your back straight and your chin level to the ground with shoulders pushed back gently to open the chest.
  2. Cross your eyes and look upwards as if trying to gaze at the point between your eyebrows.
  3. Hold till your eyes start watering.
  4. Please close your eyes; rub your palms together, and place them on top of your eyes.

Start again after a few moments. Repeat the entire process 2-3 times.

Splash your eyes with cold water to revive blood circulation and remove any lingering dirt.


Do not practice this if you have had recent surgery or injury to the eyes.

How is Trataka performed?

Tratak or trataka involves looking into the heart of a candle flame for as long as possible without blinking and eventually holding the image of the flame in the mind’s eye when the eyes do close. When looking into the flame, practitioners’ eyes would start to water.

2. Trataka (Concentrated Gazing) | Trataka Yogic Eye Exercise

This is a cleansing yoga technique for clearing the eyes and mind.

Items Required:

  • Candle
  • Table
  • Bolster or a yoga mat


  • Place the bolster or the yoga mat on the floor and sit on it with a cross-legged posture.
  • Place the table arm distance away.
  • Light the candle and place on the table.


Yoga For Eyes - trakara

  1. Focus on your breath and gaze at the flame without blinking as much as possible.
  2. Gradually increase the gaze at the flame without blinking to 60 seconds.
  3. Close your eyes and visualize the flame at the point between the eyebrows.
  4. Steps 1 and 3 are a cycle, repeat the cycle two more times.
  5. After three cycles are completed, sit with your eyes closed and focus on breathing till it gets normal.


When Practiced regularly, this technique enhances single-point focus.


Not suitable for people with psychic problems.

Yoga Eye Exercises:

These yoga eye exercises can be done as mentioned in the image. But, it is best practiced in synchronizing with your breath.

Yoga Eye Exercises

Eye Rolling:

This eye-rolling exercise strengthens the eye muscles.

Eye Roll Steps:

  1. Sit in a comfortable cross-legged position or on a chair.
  2. Keep the spine comfortably erect. Relax facial muscles and soften the eyes.
  3. Stay in the position of breathing deeply and relaxing the entire body.
  4. Inhale; stay still, and shift your gaze up towards the ceiling.
  5. Exhale; shift the eyes towards the right, then look down, left, and back up.
  6. Repeat this 10 times clockwise, then change to move the eye anticlockwise 10 times.

Close your eyes and rest, focusing on the breath.

Palming For Eyes | Eye Exercises:

Regular practice of palming for the eyes releases stress from the optic nerves and calms irritation in the eyes.

Palming for eyes

Palming For Eyes Steps:

  1. Sit in a comfortable cross-legged position or on a chair.
  2. Keep the spine comfortably erect. Relax facial muscles and soften the eyes.
  3. Stay in the position of breathing deeply and relaxing the entire body.
  4. Join the palms together and rub them vigorously to warm them up.
  5. When the palms are warm, close your eyes, cup your palms, and lightly place them on your eyes, without putting pressure on your cheekbones.
  6. Hold the pose for a few breaths and then repeat. Then open your eyes and breathe deeply.

Tips For Eye Care:

Cold Spoon – Keep two spoons in the freezer overnight. Dab the backsides of your eyes the next day. It improves blood circulation.

Green tea bags – Soak the tea bags in cold water and keep them on your eyes for 15-20 minutes. The tannins in the tea will reduce inflammation and keep your eyes bright and healthy. home hacks to cool your eyes.

The above practices, yoga for eyes to remove glasses, and tips for eye care will help you get over any inconveniences you have with your eyes.

Can yoga improve eyesight?

People who practice eye yoga are often hoping to improve their vision, treat dry eye symptoms, and decrease eye strain. There’s no evidence to support the claim that eye yoga can correct conditions like astigmatism, nearsightedness, or farsightedness.

Which yoga is good for eyes?

PALMING: Sit quietly with eyes closed and take some deep breaths to relax yourself. Rub the palms of your hands vigorously until they become warm and place the palms over your eye lids. Feel the warmth of the palms being transferred from onto the eyes and eye muscles relaxing.

Is tratak good for eyes?

The tratak kriya strengthens eye muscles and improves vision and memory. It also helps in keeping insomnia at bay. Those who have sleeping difficulties should do tratak daily without fail. It also strengthens the ability to concentrate.

What is tratak ocular exercise?

Palming or cupping the eyes is practised after completing the practice of Trataka. It is a way to relax the eyes after the eye movements. It is also practised after meditation before opening the eyes.

Can tratak be harmful?

Yes, if done overly forcefully, you can damage your eyes in a tense manner. No matter if you do tratak on a dot, idol, image, candle, fire, sun, moon, star or body of water. No matter what. If done inconsiderately, you’ll damage your eyes.

How long should tratak be done?

Timing. Going through all the steps of tratak should last 10 to 30 minutes.

How does tratak improve eyesight?

Trataka, or candle gazing, can be beneficial in a number of ways. Physical benefits. This practice will help to relax and strengthen the muscles around the eyes by relieving nervous tension.

Can we do Tratak before sleeping?

Tratak is one of the most highly recommended practices for insomniacs. It should be practiced before going to bed. Results could be experienced within a month of practice. People with weak eyesight or weak eye muscles can greatly benefit with regular practice of Tratak.

Can you blink during Tratak?

Trataka’ otherwise known as ‘yogic gazing’, is an ancient meditation practice, that also serves as a ‘kriya’, or cleansing process, of the eyes. … In bahiranga trataka you gaze steadily at a single object without blinking, until the eyes sting or begin to water.

Can Tratak improve myopia?

While people with high myopia should avoid Tratak, others should do the technique without spectacles. Also it is fine to do the gazing techniques with contact lenses. Palming – This relaxing technique must be done by sitting quietly with eyes closed.

Who should not practice Trataka?

Develops intuition, the ability to visualise and willpower. Caution: This exercise is not suitable for people with psychic problems. Those who have a tendency towards Schizophrenia or hallucinations should not practice Trataka.

Can I do Tratak twice a day?

Well, there is no specified time limit for doing Tratak. However, if you are a beginner doing it 3–5 minutes daily can help you improve focus.

Which Yoga is good for eyesight?

Yogic eye exercises, also called eye yoga, are movements that claim to strengthen and condition the muscles in your eye structure. People who practice eye yoga are often hoping to improve their vision, treat symptoms of dry eye, and decrease eye strain.

Is Tratak good for glaucoma?

Tratak kriya can be used as a non-pharmacological agent for treating glaucoma by reducing IOP and stress-related disorders, proving the quality of life (QoL) in glaucoma patients.

Can we do Tratak with specs?

Trataka improves eyesight. So practice it without wearing glasses. The eyes will try to adjust to seeing the image.

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