Category Archives: Yoga

Benefits of Yoga

6 Simple Yoga Poses to Neck Pain


The fast pace of life today creates stress and tension that takes a toll on our health – mental, physical and emotional.

The neck is the tender most part of the body. Lifestyle and professions revolving around technology require us to sit crouching before a television, laptop or desktop for long duration, causing strain in our neck muscles causing Cervicalgia, as neck pain is better known in medical terms. When the causes of neck pain are simple, why not the cure?

That’s the point! To do away with the ‘pain in the neck’, we bring to you Six Simple Steps (asanas or yoga postures) that are easy-to-do and won’t eat into your daily busy schedule. The best part of yoga is that it has been into existence for more than five thousand years and it’s still going strong.

Yoga Asanas for Neck Pain Relief

  1. Balasana or Child Pose
  2. Natrajasana or Reclining Twist
  3. Marjari Asana or Cat Pose
  4. Viparita Karani Asana or Legs-up-the-wall Pose
  5. Utthita Trikonasana or Extended Triangle Pose
  6. Savasana or Corpse Pose

Now let us see the simple step-by-step Yoga asanas that can relieve you of neck pain. Make sure you do them only after consulting your doctor, and, also, learn them only from a qualified Sri Sri Yoga teacher. Also, do only as much as your body is comfortable with.

Balasana or Child pose


  • Sit on your heels. Resting your hips on the heels, bend forward, and lower your forehead to the floor.
  • Keep your arms alongside your body with hands on the floor, palms facing up.
  • Gently press your chest on your thighs and hold the position for a few minutes.
  • Slowly come up to sit on your heels, uncurling vertebra by vertebra, and relax.


  • Deeply relaxing for the back and
  • Relieves constipation.
  • Calms down the nervous system.

Avoid doing this asana:

  • In case of serious back or knee injuries
  • Pregnant women should avoid doing this pose.
  • If you are suffering from or had recently suffered from diarrhea.


Natarajasana or Reclining Twist


  • Lie on your back with arms horizontally stretched out by your side.
  • Bend your knees and bring your feet close to your hips. The soles of the feet are fully on the ground.
  • Swing the knees to the left until the left knee touches the ground. Turn the head to the right and look at your right palm.
  • Shoulder blades must touch the ground. With each exhalation, relax deeper into the pose and observe the places where the body is feeling the stretch.
  • After a few minutes, mirror the pose on the other side.
  • This is also like the dancing pose of Shiva.


  • Releases stress and calms the mind
  • Improves posture

Avoid doing this asana:

  • Pregnant women should avoid doing this pose.


Marjariasana or Cat Stretch


  • Come onto all fours. Become a table, your back forms the table top and your hands and feet form the legs of the table.
  • Your knees are hip-width apart.
  • Inhale, raise your chin and tilt your head back, push your navel down towards the floor and raise your tailbone.
  • Take long, deep breaths.
  • Exhale, drop your chin to your chest and arch your back up as much as you can.
  • Hold this pose for a few seconds before you return to the initial table-like stage.
  • Continue five or six rounds taking long deep breaths before you come out of this yoga posture.

Benefits of the Marjariasana

  • Makes the spine flexible
  • Strengthens wrists and shoulders
  • Massages the digestive organs and improves digestion
  • Tones the abdomen
  • Relaxes the mind
  • Improves blood circulation

Avoid doing Marjariasana

  • If you have back or neck-related problems.


Viparita Karani Asana or Legs-up-the-wall pose

  • Lie on your back close to a wall. Buttocks touching the wall. Lift your legs straight up against the wall.
  • Feet are parallel to the ceiling and your legs are touching the wall.
  • Rest with your arms next to the body with the palms facing upward.
  • Take long deep breaths. Gradually come down, bringing the knees first. Then turn to your left and gently sit up.

Benefits of the Viparita Karani Asana

  • Relieves mild backache and eases fatigue.
  • Helps in avoiding cramps in the legs.

Avoid doing Viparita Karani Asana

  • If you have back or neck-related problems.


Utthita Trikonasana or Extended Triangle Pose

  • Come into standing position. Spread your legs as wide as you can.
  • With your back straight, extend your hands sideward.
  • Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards.
  • Look at your left hand while you are in this posture.
  • Take a few breathes, observe the body and mind settling down. Take a few breaths and gently lift your torso and come into a standing position.
  • Now repeat the sequence on the left side of the body.

Benefits of the Utthita Trikonasana

  • Relieves mild backache even during pregnancy
  • Relieves stress.
  • Spine is stretched.

Avoid doing Utthita Trikonasana

  • If you have a heart condition.
  • If you have a headache.
  • If you have diarrhea
  • If you have low blood pressure


Savasana or Corpse Pose


  • Lie on your back and close your eyes, legs comfortably apart and let your feet and knees relax completely.
  • Place arms alongside, palms facing upwards.
  • Now take your attention to different body parts one by one. Begin with bringing your awareness to the right foot, move on to the right knee (as you complete one leg, move your attention on to the other leg), and so on, and slowly move upwards to your head, relaxing each and every part of the body.
  • Keep breathing gently, deeply and allow your breath to relax you more and more.
  • After about 10-20 minutes, keeping your eyes closed, slowly roll onto your right side.
  • Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up.
  • Take a few deep breaths. When you feel complete, gently open your eyes.

You can bid your neck pain goodbye by following these simple yoga poses and live a relaxed, stress-free life But, do remember, you need to do these with consistency and commitment to see results.

Yoga practice helps develop the body and mind bringing a lot of health benefits, but is not a substitute for medicine.

It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. All asanas have contraindications.

In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.




Yoga for Kids


Teaching yoga to kids is a uniquely wonderful way to guiding them into a healthy lifestyle. From a young age, they should be taught how to calm the mind and become more emotionally stable. Kids go through a lot of physical exertion; yoga helps them calm down and yet builds their strength. They love learning through fun and not through routine patterns, so yoga poses need to be specifically portrayed for kids to enjoy them.



Yoga helps kids concentrate better on their studies; research has even showed it helps in improving grades. It can increase creativity, build stamina and confidence, reduce stress levels etc. In today’s time, kids are under pressure to perform well academically and in athletics, all while having a high general knowledge and balancing a social life. The benefits of yoga are such that kids can maintain these roles and yet be de-stressed.

The following are some yoga poses that can be practiced:






Yoga is not something that should be practiced mundanely, especially not by children. Parents and teachers have to put forth the benefits of yoga in a manner more susceptible to children, one that includes enjoyment and learning in a packet. There are many advantages of yoga, and practicing them from a young age will especially be useful in the long run.


Yoga tips for Hair-loss

Does combing your hair sends shivers down your spine? Try these yoga poses which can help to stop hair loss. However it’s very important for us to understand that yoga can help to prevent the condition at first stage rather and results shown in prevention can be better than the results shown in cure. Read on to know how an ancient practice can help you to prevent hair loss.

Rolling over a well known monthly magazine, I came over their special edition, the hair care edition. I am sure that there won’t be any copies left of this edition with the publisher as people look out for different therapies for a very common problem these days – hair fall. Revisiting the magazine, I thought of sharing this for the web savvy people.

Hair condition is directly related with your general health. In fact your hair condition is a direct barometer of your own health. Beautiful hair is truly your crowning glory.

The main reasons for hair loss are stress, hormonal disorders, bad eating habits, diseases, drugs, hair dyes, genetic disorders, smoking, etc.

Doing yoga and meditation to restrict hair-loss will not only give you healthy hair, but also benefit your whole system. It will improve your all round health physically and mentally also. Yoga will help enhance circulation of blood in the scalp, improve digestion and reduce anxiety and stress too.

Asanas that are beneficial for hair-loss are:

All forward bending asanas enhances blood circulation in the head or the crown region. This in turn nourishes the roots of the hair and as a result one can observe the changes in the hair over a period of time. Here are the few asanas one must try!!

1. Adho Mukha Savasana

    Downward dog pose, provides good circulation to the head and is good for sinus and common cold also. It is also helpful for mental tiredness, depression and insomnia.

2. Utthanasana

    Standing forward pose, helps in reducing fatigue and tiredness. Good in menopause and also improves digestion.

3. Vajrasana

    It is also called diamond pose. Unlike other asanas it can be done immediately after eating your food. It helps in urinary disorders, weight loss and digestion and also reduces gas in stomach.

4. Apanasana

    Apana refers to the prana or energy of you digestive tract, that aids in purifying and eliminating toxins. And this pose gives clarity to the mind. It relieves constipation.

5. Pavanmukthasana

    It reduces gas, and helps digestion. The muscles of lower back are strengthened. It also reduces fat of abdomen and buttocks.

6. Sarvangasana

    It helps to nourish the thyroid gland, which means healthy function of respiratory, alimentary, genital and nervous system.

Beneficial Pranayamas for hair-loss:

1. Kapalbhati Pranayam

The brain cells receive more oxygen so it is good for the nervous system, removes toxins from the body and cures obesity, diabetes

2. Bhastrika Pranayam

    It helps remove excess wind, bile and phlegm in the body and purifies the nervous system; preventing all kinds of diseases in the body.

3. Naadi Shodhan Pranayam

    It helps to treat heart problems, asthama and arthritis, depression, migrane, stress and eye and ear problems also.

Other things to remember:

  • Along with doing yoga, looking after your diet is also important. Eating a balanced dietcomprising of fresh fruits, green leafy vegetables, pulses, sprouts, cereals and dairy products gives you nutrients important for hair growth.
  • Washing hair with neem water, keeping your hair clean by washing it 3 to 2 times a week, massaging hair with coconut oil, brushing hair regularly is very good for your hair growth.
  • Avoid using any harsh chemicals and many styling products for hair.

In addition to the above one must understand that hair loss in natural process and cannot be reversed, however the process can be restricted or slowed down with the above given tips. Don’t let your hair story be a hair raising experience for someone.


Follow Your Breath And Fly High

Breath is the link between the body and mind. If the mind is a kite the breath is the thread. The longer the thread, the higher the kite can go.” – Sri Sri Ravi Shankar

Breathe Out Stress, Breathe In Joy

Did you know that we can throw out 90 percent of the toxins from our body by breathing correctly? We can learn the art of breathing right by observing new born babies. Have you seen their stomach gently rising and falling as they breathe in and breathe out?  Breath is our vital source of energy. The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from all worries and anxieties.

Benefits Of Pranayamas (Breathing Techniques)

  • Enhances the quantity and quality of life force
  • Clears blocked energy channels
  • Harmonizes the body, mind and spirit
  • Boosts the immune system
  • Rejuvenates the body and mind
  • Slows down the ageing process

At a conference in Germany, Sri Sri Ravi Shankar explained the connect between breath and emotions, “Our breath is linked to our emotions. For every emotion, there is a particular rhythm in the breath. So, when you cannot directly harness your emotions, with the help of breath you can do that. If you are in theater, you would know that a director asks you to breathe faster when you have to show anger. If you have to show a serene scene, director would tell you to breathe softer and slower. If we understand the rhythm of our breath, we are able to have a say over our mind, we can win over any negative emotions like anger, jealousy, greed, and we are able to smile more from our heart.”

Is Your Breath Deep Or Shallow?

Most of us breathe from the chest – such shallow breathing sends a signal to the brain that all is not well – we are stressed. Alternatively, breathing from the abdomen boosts respiration, ensures a rich supply of oxygen to the brain and signals that all is well.

Observe your breath and note if it is deep or shallow.

Prana: The Breath Of Life

The ancient Indian system of yoga identified the power of breath and strove to maximize its efficiency by developing special breathing techniques. The ancient yogis discovered prana as the universal life force or energy which distinguishes the living from the dead. We get prana from food, rest, breath and by being in a calm, happy frame of mind. However, the most important source of prana is breath – when our breath stops, we die.

It was discovered that the quantity and quality of prana and the way it flows through the nadis(subtle energy channels) determines one’s state of mind.

Due to lack of attention, the energy channels in the average person may be partially blocked, making the flow of prana broken and jerky. This results in increased worry, fear, uncertainty, conflict, tension and other negative qualities. When the prana level is high and its flow is continuous, smooth and steady, then the mind is calm, positive and enthusiastic.

Here Are Some Popular Breathing Techniques You May Like To Try

You can practice these breathing techniques at any time of the day whenever your stomach is empty.

  • Is your mind buzzing with activity? Can’t stop thinking about what someone said about you? Find a quiet corner and try the Bee breath (Bhramari pranayama) to apply brakes in the buzzing mind. This breathing technique is a boon for those with hypertension.
  • Among the breathing techniques, Kapal Bhati (Skull Shining breath) is considered the most important and effective for detoxifying the body and clearing the energy channels.
  • Low energy levels? Three rounds of Bhastrika pranayama (Bellow breath) will get your energy levels soaring!
  • Can’t concentrate on the task at hand? Try nine rounds of Nadi Shodhan pranayamafollowed by a short 10-minute meditation. Nadi Shodhan pranayama calms and centers the mind by bringing into harmony the left and right hemispheres of the brain which correlate to the logical and emotional sides of our personality.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Art of Living Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Art of Living Yoga teacher.


Published By:AOL Team Buxar


Fight Obesity with Yoga

Fight Obesity with Yoga.jpg

Of the many medical conditions that we face due to our stressful lifestyles, obesity is perhaps one of the most harmful one. Defined as a condition where excessive fat is accumulated and stored in the body, obesity is known to increase health risks like heart attacks.

What is Obesity?

According to a factsheet available on the WHO website, worldwide obesity has nearly doubled since 1980. In 2008, 300 million women and 200 million men were obese. Do these figures have you worrying about your own health? Before you start sweating, understand that you may not even be obese. Technically speaking, being obese is different from being overweight. To put it in simpler terms, a Body Mass Index (BMI) greater than or equal to 25 classifies as being overweight. However, a BMI greater than or equal to 30 falls under the obese category.

What’s the Way Out?

Regardless of the category you fall under, both situations call for some serious action on your part. If you are unsure about how to get a grip on obesity, you are at the right place. To work on reducing your obesity, it is important to cut out things that are harming you and pick up things that are good for your health. For starters, make sure that you are following a healthy diet plan and are doing some physical exercise. If hitting the gym isn’t your ideal idea of workout, then lean onto the natural alternative – yoga.

Rebuilding Health Naturally

Yoga is an ancient technique that has always aimed at promoting holistic living through better lifestyle, improved food habits and a physical regime. Being a natural technique that focuses on controlled breathing through various postures, yoga is a completely harm free and perfect alternate for allopathic weight-loss pills. Whether your BMI is abysmally high or you just believe in staying fit, yoga caters to all. Here are a few yoga techniques that you can start with on the path to shedding your weight:

Fight Obesity with Yoga - 01

This breathing technique increases the rate of metabolism and thus helps in reducing weight. It also improves digestive tract functioning, absorption and assimilation of nutrients.

Fight Obesity with Yoga - 02

This pose massages and tones the abdominal and pelvic organs. It also improves digestion and is highly effective in reducing obesity.

Fight Obesity with Yoga - 03

This pose improves balance in the body and builds up stamina. The abdominal organs are also stimulated by practicing this pose.

Fight Obesity with Yoga - 04


This pose is an excellent abdomen toner. It is good for the upper body as it strengthens the wrists and arms.

Fight Obesity with Yoga - 05

This pose stretches the intestine and abdominal organs. It also helps in toning the abdomen.

Fight Obesity with Yoga - 06

This pose strengthens the abdominal muscles, improves digestion, and stimulates the intestine.

Fight Obesity with Yoga - 07

This pose massages and tones the abdominal organs. It also improves digestion and flexibility in the body.

Fight Obesity with Yoga - 08

This pose strengthens and stimulates the abdominal muscles. It also alleviates stress and fatigue.

Changing Lifestyle

The effect of every effort that you put in for reducing obesity can be significantly improved if an overall good lifestyle is adopted. Apart from practicing yoga, your weight loss efforts can be accelerated by following an ayurvedic lifestyle. Often referred to as the sister of yoga, ayurveda has been around for as long as yoga itself. Ayurveda is an ancient system of natural and holistic medicine that also provides guidance on adjusting the lifestyle for greater health benefits. Further, turning to ayurvedic cooking ensures that shedding weight does not turn into a sour experience for your taste buds.

Respect Your Limits

Yoga may seem intimidating at first, but is really an easy-to-approach alternate for overpowering obesity. While it may seem difficult to bend into some poses initially, being consistent in practice will help you stretch further with every passing day. It is also important to remember that your body has its own limits and it would be unwise to stretch beyond those limits just to lose weight quickly. Stretch until where your body permits and then rest in that pose, while breathing consciously.

Lose Your Weight, Not Your Mind

Yoga does not offer quick weight loss. However, it does offer long lasting effects. Initially, you may feel that you aren’t making any progress with weight loss but you’ll start feeling more active and alive inside. Eventually, the body will start responding and come back in good shape. Always remember that patience is of the essence. Don’t lose hope and be regular with your practice. Talk to your yoga instructor and chalk out a custom-made regime to help you lose weight.

A healthy body can be a home to calm and receptive mind. It not only makes you look good but also adds confidence. It also takes you away from health risks so that you can enjoy life more freely. Yoga helps you gain all this by losing what harms your body. It’s a perfect win-win situation where you lose weight and gain back control of your body. So, roll out your yoga mat and take the natural route to fighting obesity today.


Yoga for Working Women


How the downward dog pose can help you juggle boardroom meetings and household chores

You may never have seen this job advertisement before but there are millions of women like you who lovingly and devotedly play this role everyday.

A tough job!

  • Job Title: Superwoman
  • Job Conditions: 24 hours a day, 7 days a week
  • Job responsibilities: Manage a demanding career, nurture the home, take care of the family (including in-laws and outlaws), balance budgets, handle household operations, be the perfect hostess, and be an intelligent and interesting person
  • Key skills expected: Perfect execution in all spheres, management skills, conflict-resolution abilities, counseling skills, culinary skills, financial acumen, relationship management, multi-role-player abilities

What it takes for you to do this well

  • Emotional strength: The need to achieve perfection on multiple fronts may cause pressure and turmoil. While the work environment demands equal capabilities and performance from you, there is no let-up on the expectations at home. Women need to make sure that they have the emotional energy to efficiently manage the demands of all the roles they juggle: daughter, sister, wife, daughter–in–law, mother, and the list goes on.
  • Mental keenness: Each responsibility requires different kinds of capabilities; you need to be able to give the best of your intellectual abilities and adapt them to the varied situations at hand.
  • Physical fitness: You need to have the stamina to fulfill commitments at so many levels with the same kind of zeal.

And yet, persistent negligence!
The one person who does not benefit from your care and attention is… right, YOU!

Do these sentiments surface sometimes for you?

  •  “I’m unable to manage home and work.”
  •  “I feel low on energy by the time I’m home.”
  •  “I can hardly find time for myself.”
  •  “I’m so stressed!”
  •  “My health problems are causing a hindrance.”

Nagging aches, low energy levels, and inconsistent enthusiasm are indicators of stress. You manage to persevere through them with your unflagging commitment. You feel guilty about taking time for yourself when you have so many people and responsibilities to take care of, isn’t it? So you keep postponing that vacation, that day of rest for yourself, that dance class that you wanted to sign up for…

Invest in yourself!
In the long term however, there is no other choice. You have to find ways to rejuvenate and energize yourself. Here is our recommendation for you – it is called MY REST.

  • Meditation: it is healing and heart opening. See our meditation section for tips as well as our videos to practice guided meditation.
  • Yoga: the best way to honor your body. See the Yoga section for more information.
  • Respect: yourself, what you do, your body and feminity. Value what you have been able to do, instead of regretting about what you have not been able to do.
  • Express: Choose a creative hobby, learn an instrument, write an article, paint a picture, get a tattoo and make your teenage children jealous, play a game, have fun!
  • Smile (a lot): it is the best makeup you can wear.
  • Take a break: you deserve it!

MY REST will help me give My Best.
Hear what other women have to say –

A few minutes of yoga can leave you energized all day long and add an extra hour to your day. “When you meditate, the same work that you normally perform in four hours, you can do in two hours. So two hours more are given to you to balance between work and family,” shares Bhanumathi Narasimhan, a homemaker, mother, and a working woman with a hectic travel schedule.

“After the Art of Living Yoga Course, I have had tremendous amount of energy. With regular practice, I have been focused at work and I’m quite relaxed. Being married, managing housework and office would make me irritable. But now I have a pleasant frame of mind, I’m more efficient, happy, relaxed!” shares Pritika Nair, online content writer.

Takeaway tips for you

You can do some of the simple yoga stretches and sukshma vyayam at your office desk. This can relax your tired muscles.

  • Rotate your wrists, neck and ankles clockwise and anti-clockwise in turns.
  • Stretch your back.
  • Take the stairs instead of the elevator, wherever possible.
  • Walk while having long phone conversations.
  • Do a few simple breathing exercises.
  • Take a few minutes off and do an online meditation.

As Sri Sri Ravi Shankar puts it, “You know how to ride a bicycle? In the same way, drive the vehicle of life! Maintain a balance in life.” Yoga postures, breathing techniques, and meditation will serve as handy tools while balancing your work and home life.

If you are completely new to yoga, it is advisable to learn it under a trained teacher. You can register for the Art of Living Yoga Course at your nearest Art of Living center. This course is fun combined with the various facets of yoga. At the course, you will learn that yoga is not just postures! Pranayamas, meditation and yoga poses put together make a wholesome yoga practice.

Via:- Official

Published By:- AOL Team Buxar


Yoga for Eyes: Improve Eyesight Naturally

Many of the yogic poses/asana and exercises are aimed at improving the functioning of specific organs of the body.

Yoga provides a series of eye exercises that improves the functioning of the eyes and helps to overcome various eye-related problems, such as

  • Myopia or short sightedness
  • Hypermetropia or long sightedness
  • Various other eye-related disorders

In the present day world, about 35% of the population suffers from myopia and hypermetropia in varying degrees.

These disorders are usually overcome using powerful glasses and lenses which correct the refractive errors of the eye. However one needs to understand that glasses never cure bad eyesight. In fact, using powerful glasses can worsen eye problems. Therefore, one should use glasses only when absolutely necessary.

Other than a few diseases such as cataract and glaucoma which occur due to bacterial infections, many eye disorders are related to the malfunctioning of the ocular muscles caused by chronic mental and emotional tensions. Yoga techniques help to alleviate various disorders related to defects in the eye muscles such as myopia and hypermetropia.

Practicing these yoga eye exercises regularly for a few months can go a long way in facilitating the normal functioning of our eyes.

Note: Before starting these exercises, it is always recommended to splash your eyes with cold water a few times. Remember to keep the head and spine straight throughout the exercises.

Therapeutic yoga techniques include exercises such as

  • Palming
  • Blinking
  • Changing focus of eyes from side to side simultaneously
  • Changing focus of eyes forward and sideways simultaneously
  • Rotational viewing
  • Viewing upwards and down simultaneously
  • Preliminary nose tip gazing
  • Near and distant viewing

 1. Palming

Sit quietly with eyes closed and take some deep breaths to relax yourself completely.

Rub the palms of your hands vigorously, until they become warm and place the palms gently over your eye lids.

Feel the warmth of the palms being transferred onto the eyes and the eye muscles relaxing. Your eyes are being bathed in soothing darkness.

Stay in this position until the heat from the hands has been completely absorbed by the eyes.

Keeping the eyes closed, lower the hands

Once again rub the palms and repeat the process at least three times

2. Blinking


Sit comfortably with your eyes open.

Blink around 10 times very quickly.

Close your eyes and relax for 20 seconds. Slowly take your attention to your breath.

Repeat this exercise about 5 times.

3. Sideways viewing


Sit with legs straight in front of the body.

Now lift the arms keeping your fist closed and your thumbs pointing upward.

Look at a point straight in front of you in level with your eyes.

Keep the head in this fixed position, focus on the following one after the other, by shifting your vision to the

Space between the eyebrows

Left thumb

Space between the eyebrows

Right thumb

Space between the eyebrows

Left thumb

Repeat this exercise 10 to 20 times.

After completing this exercise close your eyes and rest.

Observe the following breathing pattern as you perform the above exercise

Inhale in the neutral position

Exhale while looking to the side.

Inhale and come back to the center.

4. Front and sideways viewing


Sit with legs straight in front of the body

Then place the left [closed] fist on the left knee ensuring that the thumb points upwards.

Look at a point straight in front and in level with your eyes.

Keeping the head in this fixed position.

Breathing out, focus your eyes on the left thumb.

Breathing in, focus your eyes at a point in front and in level with your eyes.

Repeat the same process with the right thumb.

Then close your eyes and rest.

5.Rotational viewing


Sit with legs straight in front of your body.

Place the left hand on the left knee.

Hold the right fist above the right knee, with the thumb pointing upwards. Keep the elbow straight.

Now keeping the head still, focus your eyes on the thumb.

Make a circle with the thumb, keeping the elbow straight.

Repeat this exercise five times each in clockwise and anti-clockwise direction.

Repeat the process with the left thumb.

Close and rest the eyes and relax completely.

Observe the following breathing pattern during this exercise

Inhale while completing the upper arc of the circle.

Exhale while completing the lower arc.

6. Up and down viewing


Sit with legs straight in front of your body.

With both the thumbs pointing upwards, place both the fists on the knees.

Slowly raise the right thumb keeping the arms straight. Follow the motion of the thumb upwards with the eyes.

When the thumb is raised to the maximum, gradually bring it down to the starting position and continue to keep the eyes focused on the thumb all the while keeping the head still.

Repeat the same process with the left thumb.

Practice this 5 times with each thumb.

The head and the spine should be kept straight throughout.

Close the eyes and relax.

Observe the following breathing pattern as you perform the above exercise

Inhale while raising the eyes.

Exhale while lowering the eyes.

7. Preliminary nose tip gazing


Sit in a cross-legged pose.

Lift the right arm straight directly in front of the nose.

Making a fist with the right hand, keep your thumb pointing upward.

Focus both eyes on the tip of the thumb.

Now bend the arm and gradually bring the thumb to the tip of the nose, all the while having the eyes focused on the tip of the thumb.

Remain in this position for a while with the thumb held at the tip of the nose with the eyes focused there.

Continuing to gaze at the tip of the thumb, gradually straighten the arm.

This constitutes a single round.

Perform at least five such rounds.

Observe the following breathing pattern as you perform the above exercise

Breathe in while the thumb is pulled to the tip of the nose.

Retain inside while holding the thumb at the tip of the nose.

Breathe out as the arm is straightened.

8. Near and distant viewing


Stand or sit by an open window with a clear view of the horizon. Keep the arms by your side.

Focus on the tip of the nose for 5-10 seconds.

Repeat this for about 10 to 20 times.

Close and relax the eyes.

Observe the following breathing pattern

Inhale during close viewing.

Exhale during distant viewing.


After completing all the above exercises, lie in shavasan (corpse pose) for a few minutes and relax yourself completely. Breathe gently and normally, and do not resist any thoughts or sensations during the exercise.

In the present day world about 35 % of the population suffers from myopia and hypermetropia in varying degrees. These disorders are usually overcome using powerful glasses and lenses which correct the refractive errors of the eye. However one needs to understand that glasses never cure bad eyesight. In fact, using powerful glasses can worsen eye problems. Therefore, one should use glasses only when absolutely necessary.

Other than a few diseases such as cataract and glaucoma which occur due to bacterial infections, many eye disorders are related to the malfunctioning of the ocular muscles caused by chronic mental and emotional tensions. Yoga techniques help to alleviate various disorders related to defects in the eye muscles such as myopia and hypermetropia. Practicing these exercises regularly for a few months can go a long way in facilitating the normal functioning of our eyes.

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Art Of Living Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Art Of Living Yoga teacher. Find a Art Of Living Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at

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Published By: AOL Team Buxar