Yoga Exercises for the Eyes

In this digital age where electronic devices dominate our daily life, the eyes have become just as abused as our legs and arms. Most of us stare at a computer screen for hours during work and continue to do so when we get home. In between those hours, other eye strainers are the mobile phone, television, books, and the movie screen. No wonder it has now become rare to find anyone with perfect vision.

Being a health buff, I have been practicing yoga with friends for almost a year now. Aside from strengthening our limbs and improving circulation, part of our yoga exercise is the strengthening of our eyes. Following our warm-up breathing exercises, our yoga instructor proceeds with the eye exercises while in the Siddhasana (Accomplished Pose).

Start by looking straight forward, neck and spine straight and relaxed, focusing on the point exactly in front of you. Without moving your head or neck, look at the ceiling and floor, moving your eyes in an upward and downward motion. Repeat this motion 6 times in moderate speed, ending with your eyes looking straight forward where you started. After this set, follow it by moving your eyes left and right, looking at the farthest point on your right side and your left side. Repeat this motion 6 times again. After these eye exercises, rub your hands together until they become warm, then close your eyes and cup your hands over eyes and feel the soothing warmth. Keep your hands over your eyes for 15 seconds and repeat the rubbing of your palms and cupping of the eyes 3 times.

You can do these exercises even while you are in your workstation. If you plan to do this daily, modify the exercises by changing the range of motion of your eyes every other day. Other motions include looking at the upper right corner, then at the lower left corner. Repeat this on the other side. Another good exercise is to move your eyeballs all around in a clockwise motion 6 times and another 6 sets in a counter-clockwise direction. Remember to keep your head and neck motionless and let your eyes do the stretching. And don’t forget to maintain relaxed breathing while doing the exercises.

Doing these eye exercises regularly will strengthen your eye muscles, prevent eye strain, and improve eyesight. Don’t just keep your limbs healthy and strong, your eyes need care too.

Yoga is as Good as a Rest

Think of your physical and mental health more efficiently. Some people think that it is genetic to be in a good shape and being in a good mood is only meant for happy people. No, things aren’t so unfairly dispatched!
Actually, everything depends on you: what you do for your physical health, what you apply for your mental health, and what kind of food you eat.

We all know that our mood depends on our daily lives. If our life conditions are good, our life will be smooth. If not, it’ll be harder. Anyway we can not avoid problems, but we can limit them. How?

Solutions are very simple!

Firstly, your food habits can be changed if they are bad. We all can do that. The first condition to make it is to be convinced to eat normally without excess.

Secondly, your physical and mental health can be better if you practice sport regularly and also yoga. About yoga, the advantage is that you can do it at home, in a few minutes, without pressure because you can stop and start anytime. Moreover some positions don’t need you to put sportswear on, that’s the reason why. Practising yoga makes you feel better thanks to the breath you take: breathe normally, deeply and expire by the nose, always slowly. While expiring, you’ll feel the heat of the air going out. Breathing is essential in sports, if you know how to breath, you’ll be amazed how far and how much you can go further with your efforts and will. The yoga does really help the energy move all over your body. Then the effect is immediate: you feel relieved, all the weight inside if you disappears slowly, right away.

Depression is among the diseases which can be avoided, if you practice yoga at least 15 min a day. Isn’t that so much better than taking drugs?

Here are some easy positions- always breathe slowly and deeply- (see if they are good for your body):

  • The first one is to stand up. Lift your right arm high, close to your ear. Your back must be straight. Fold your left knee back so as to make your heel touch your bottom. Do this for about 1min. Do the same position with your left arm and right knee.
  • The second one is to sit down on the ground along a wall. Lift both legs against the wall where as you lay your back down on the ground. Put your arms along your body. Stay in this position for 5 min. Stop and above all, do not stand up too fast, take your time before standing up.
  • The third one is to sit on a chair. Hold with both hands the top of the chair, it must be on your side not at your back. Turn around your waist and try to look behind you as far as possible. Stop when you can’t turn anymore. Breathe and feel the air coming through your lungs. Come back to the initial position. Do the opposite position for the other side. You’ll feel really relieved!

Improve Your Yoga Session by Strengthening Your Legs

You will be undeniably more capable in your Yoga sessions when you tone and strengthen your legs. Just a few minutes a day will bring results.
Before practicing the Asana in your Yoga session, you must perform a full warm-up. It’s helpful to focus on particular parts of your body to develop greater strength and control in these areas, as is the case with your legs.

Why direct so much attention towards your legs? The following leg exercises actually tone and strengthen muscles in three parts of the body – the legs, the abdomen, and the lower back – all areas that are of major importance in Yoga.

By strengthening and gaining more control of these muscles, you can greatly improve your performance of many Asanas. More difficult poses such as the Headstand, the Scorpion, and the Locust demand great strength and control of these muscle groups. The stronger your legs are, the longer you can hold such positions as the Bow and the Wheel.

By practicing these leg raises on a daily basis, you will receive many benefits – the most noticeable being the strengthening of the muscles of your legs, abdomen and lower back. Having more muscle strength in your abdomen and legs will give you greater control over the movement of your lower and upper body, and allow you to hold certain Asanas for a longer duration. Adding these leg exercises to your daily Yoga session will also trim fat from the waist and thighs.

By practicing the exercise of lifting your head closer to your raised leg, you slowly stretch the ligaments of the legs, especially the hamstrings, increasing flexibility in the legs.

To get the best results from these leg raises, it is important that you work your muscles. These must be toned and strengthened; try not to compensate for weak muscles by arching your back.

You will be surprised at how much more limber you become with these simple leg strengthening exercises. You can try them at home or before your Yoga session.

  1. Begin by lying down on your back. Make sure that your lower back is flat against the floor, preventing any tendency to arch the back when you lift the legs. Knees and feet should be together.
  2. Place the hands in one of three ways, depending on which you find to be the most comfortable. Place them by your sides, palms down; or, for additional back support, place them under your buttocks, palms down; or, for a real challenge, try placing them under your head, palms up, while bending the elbows.
  3. Raise the first leg on an inhalation to form a 90 degree angle with your body. If this isn’t possible, lift your leg as high as you can. Keep your knees straight and the other leg flat on the ground and press down on your lower back to keep it in contact with the floor. Exhale and slowly lower the leg to the floor.
  4. Repeat the exercise with your left leg. Repeat raising the right and left leg two more times, pausing briefly between the leg lifts, and then come to a resting position.
  5. Repeat strep 3 by slowly raising one leg up as high as possible, and clasping it with both hands. If possible, interlace your fingers behind the leg, and with every exhalation, try to being the leg closer to the upper body, leaving your head flat on the floor.
  6. On an inhalation, grabbing a hold of the leg with both hands, slowly raise your head towards the leg. Hold this position of one or two breaths and on an exhalation, lower your head to the ground, and release and lower the leg. Repeat this exercise 2-3 times, always interchanging legs.
  7. The raise both legs, beginning on an inhalation, slowly together to as high as possible. Keep the knees as straight as you can and the lower back and buttocks touching the floor to avoid injury to the spine. Exhale and slowly lower the legs to the floor. Relax and repeat 10 times.

Common mistakes to avoid while performing these leg strengthening exercises are arching the back, stiffening the neck and shoulders, and bending the knees while lifting the legs off the ground.

Reference: https://www.yogajournal.com/poses/anatomy/legs

The Magical Powers of Yoga

Nowadays, Yoga is referred to in connection with exercising to control weight. This is incorrect. Yoga is a complete life style, practiced in India for thousands of years. This includes eating healthy vegetarian food, practicing meditation, holding yoga postures for exercising your body, relaxation and breathing techniques. It has the power to bring peace of mind, happiness, make you relax, help you to concentrate on your work and maintaining a healthy body. It helps in the wholesome well-being of body and soul.

Yoga as an exercise

Yoga is practiced by many as another exercise like, aerobics and dancing. Doing yogasanas or yoga postures for short duration, without practicing its other aspects, doesn’t give a person the full benefits. But this is definitely better than doing nothing.

To become a true yogi, following a yogic vegetarian diet is important. It is based on the effects of various foods on the mind and body of the person, who partakes it. The relaxation techniques of yoga facilitate your body to function at its best. The yogic breathing techniques oxygenate the body cells so that the organs and hence the body as a whole perform at an optimal level. The chanting practiced in yoga helps to clear away the tension from your mind and assists you to relax and concentrate better. Meditation is useful to reign in the mind and aids in concentration and clarity of thought. The yogic postures help to tone up and relax the body. All these can be achieved if it is done altogether and not as a piecemeal.

It is true that yogic exercises can cause pain in the beginning. This is because our body is not used these forms of exercises. While doing other exercises, the muscles become tight. They offer high resistance to relax while holding some yoga postures. Believe in what you are doing and continue with the exercises and the end result will be a sound body and mind, without tension and pain.

Yoga as a stress buster

It is unbelievable for a beginner to think that an exercise regime will unwind you. Initially, it may be difficult, with the pain caused by incorrect yoga postures. As you proceed further with conviction, you will find that you are calmer with a clear mind. Meditation is also very difficult to practice in the beginning. It is quite a task to keep your mind still. Sitting with your eyes closed without moving, may torment you. But once you get the key to meditation, it is smooth sailing afterwards.

After studying all the aspects of yoga, once you have decided to take it up, find a qualified and experienced instructor to guide you. Unlike other exercise forms, yoga shapes your mind as well.

Welcome!

Sahaja Meditation in Bay Area, Northern California is presenting a series of free Meditation meetings on How to Know Yourself. Join thousands of practitioners from over ninety countries around the world and experience the pure joy of self-realization, a wonderful journey of inner transformation.


Sahaja Yoga Meditation was founded by Shri Mataji Nirmala Devi in 1970.  Today, our meeting locations which are spread all over Bay Area give you the opportunity to experience your self realization first-hand. 

Meditation classes are helping to improve creativity, teaching to relax and come into balance, helping to improve concentration and memory for study, work and career.

Bringing peace and harmony into personal and family relationships. Improving self-esteem and confidence.

Choose from several daily introductory classes, meditation workshops, walk-in meditations, meditations in a park, meditations at a beach and check out all our special events.  

And remember… it’s always free! Your self realization is your birthright. You should never have to pay for the experience of your ascent,  your overall development,  just like a seed doesn’t have to pay anyone to become a tree.

“Freedom is when you really get your own powers which are within you. In your Central Nervous System and in your conscious mind, you must feel the existence of the spirit.”“When you get your self realization you become entitled to an awareness by which you can find out the roots of everything. You can find out the roots why people get sick, you can find out why there are incurable diseases, you can find out why there are psychological problems, you can find out why there are moral crisises, you can find out why there are political problems, why there are economic problems.”– Shri Mataji Nirmala Devi – Founder of Sahaja Yoga Meditation.
“Shri Mataji is a person who is not only talking about love, peace inside, necessary change of consciousness, but she can trigger these experiences within somebody.”– Gregoire De Kalbermatten Author of the Third Adventhttp://www.youtube.com/watch?v=8lCjv6Dzwc0&w=200&h=180&rel=0