International Yoga Day 2025: Yoga To Improve Eye Vision
Yoga for the eyes is a time-tested practice rooted in ancient Indian traditions. It involves specific eye exercises and relaxation techniques that help strengthen the eye muscles, enhance focus, and improve blood circulation to the eyes.
Benefits of Eye Yoga
Improves focus and eye coordination
Reduces eye strain and fatigue
Strengthens eye muscles
Enhances blood flow to the optic nerves
Relieves dry eyes and tension
May slow the progression of refractive errors (like myopia or hypermetropia)
Purpose: Relaxes the eyes and relieves stress
How to do:
Rub your palms together until warm.
Gently place them over your closed eyes without applying pressure.
Feel the warmth and darkness soothe your eyes.
Repeat for 2–3 minutes.
2. Trataka (Candle Gazing)
Purpose: Enhances concentration and vision clarity
How to do:
Sit in a dark room and place a lit candle at eye level, about 2–3 feet away.
Gaze at the flame without blinking for as long as comfortable.
Close your eyes and visualize the flame.
Repeat 2–3 times.
Note: Avoid if you have active eye conditions like conjunctivitis.
3. Blinking Exercise
Purpose: Moistens eyes and strengthens muscles
How to do:
Blink your eyes rapidly for 10–15 seconds.
Close them for a few seconds.
Repeat this cycle 5–6 times.
4. Eye Rolling (Clockwise & Counterclockwise)
Purpose: Improves eye muscle flexibility
How to do:
Sit straight and keep your head still.
Roll your eyes in a circular motion – clockwise 5 times, then counterclockwise.
Blink between each round.
5. Near and Far Focus
Purpose: Enhances focus and adaptability
How to do:
Hold your thumb 10 inches from your eyes and focus on it for 5 seconds.
Then shift your gaze to something at least 20 feet away.
Focus for 5 seconds and return to the thumb.
Repeat 10 times.
6. Figure Eight
Purpose: Improves eye coordination and control
How to do:
Imagine a large figure "8" about 10 feet in front of you.
Trace it slowly with your eyes without moving your head.
Do this for a minute in one direction, then reverse.
Lifestyle Tips to Support Eye Yoga
Take regular breaks using the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds.
Stay hydrated and maintain a balanced diet rich in vitamin A, omega-3 fatty acids, and leafy greens.
Practice sun gazing only during safe times (early morning) under expert guidance.
Reduce screen time and use blue light filters on devices.
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
an hour ago
- Time of India
Coconut meat doesn't raise blood sugar level: A diabetes-friendly snack and 3 groups of people who should avoid it
Coconut meat, the soft flesh of mature coconuts, is not only tasty but also packed with nutrients, making it a popular choice for smoothies, snacks, desserts, and curries. For people watching their blood sugar, the question often arises: does coconut meat spike glucose levels? Recent tests using continuous glucose monitors (CGMs) show that raw, unsweetened coconut meat has a minimal impact on blood sugar, making it a low-glycemic, diabetes-friendly food. With its mix of fibre, healthy fats, and low net carbs, coconut meat can keep you full, provide sustained energy, and support healthy metabolism when eaten in moderation. Why coconut meat is a blood-sugar-friendly food Coconut meat is a nutritious food that has little effect on blood sugar, making it a good option for those watching their glucose levels. In 100 grams of raw coconut meat, there are about 15 grams of carbohydrates, 9 grams of fibre, 33 grams of fat (mostly saturated), and 3 grams of protein. The high fibre slows down digestion, so sugar enters the bloodstream gradually instead of causing a spike. The healthy fats, especially medium-chain triglycerides (MCTs), provide quick energy without needing much insulin, which helps keep blood sugar steady. Since most of the carbs are from fibre, only about 6 grams are actually digested, keeping the net carbohydrate load low. This combination of fibre, healthy fats, and low-digestible carbs makes coconut meat a smart, blood-sugar-friendly food for meals or snacks. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like 3BHK Transformation Possible for ₹4.5 Lakh? HomeLane Get Quote Undo Karan Sarin (a certified metabolic health coach), who tests Indian foods to measure their impact on blood sugar, demonstrated in a video he shared on Instagram using a bowl of 50 grams of coconut meat. According to Sarin's CGM, or continuous glucose monitor reading, the spike was negligible after two hours compared to coconut water, which had a high spike. "There is no sugar spike. There is a flatline, which is a great outcome," Sarin stated in the video. Coconut meat as a snack for people with diabetes For individuals with diabetes or insulin resistance, coconut meat can be a 'smart snack,' thanks to its nutritional profile: Satiety without carbohydrate overload: The combination of fibre and healthy fats keeps you full for longer, helping control appetite. Minimal impact on blood sugar: When eaten in moderation, coconut meat does not cause significant glucose spikes. Support for insulin sensitivity: A 2017 study in the journal Nutrients highlighted that diets rich in MCTs, like those in coconut, may improve insulin sensitivity and aid in weight management, both beneficial for type 2 diabetes. Who should avoid eating coconut meat: 3 groups that need to be careful While coconut meat is generally safe and beneficial for most people, certain groups should be more mindful of their consumption due to its high saturated fat and carbohydrate content: Individuals with high cholesterol Coconut meat contains a significant amount of saturated fats. Excessive intake may raise LDL (bad) cholesterol levels, potentially increasing the risk of heart disease over time. People who already have elevated cholesterol or a family history of cardiovascular issues should monitor their portions and avoid combining coconut meat with other high-fat foods in the same meal. Gestational diabetes patients Pregnant women with gestational diabetes need to carefully manage both carbohydrate and fat intake. Although coconut meat is low-glycemic, its saturated fat content can impact insulin sensitivity if consumed in large quantities. Consulting a healthcare professional for portion guidance ensures that both blood sugar levels and overall nutrient balance remain optimal for mother and baby. Consumers of sweetened coconut products Many commercially available coconut products, such as sweetened shredded coconut, coconut chips, or dessert mixes, contain added sugars. These can cause rapid spikes in blood sugar, negating the natural benefits of unsweetened coconut meat. Individuals aiming to stabilise glucose levels should always opt for raw or unsweetened coconut and carefully read product labels before consumption. Raw, unsweetened coconut meat is a nutritious and low-glycemic food that can be safely included in a balanced diet when consumed in moderation. Its combination of high fibre, healthy fats, and low net carbohydrates helps prevent rapid blood sugar spikes, making it suitable for diabetics, individuals with insulin resistance, PCOS patients, or anyone mindful of glucose levels. Beyond stabilising blood sugar, coconut meat can promote satiety, provide sustained energy, and support metabolic health. By understanding its unique nutritional profile and practising portion control, individuals can enjoy the taste and benefits of coconut meat without compromising their health. Also Read: Side effects of dragon fruit: What you must know before taking a bite "Get the latest news updates on Times of India, including reviews of the movie Coolie and War 2 ."
Hindustan Times
an hour ago
- Hindustan Times
Communal emotional wellness spaces: A trend people are returning to
Emotional well-being is stepping out of the therapist's office and getting into shared spaces. 'Cry clubs' are cropping up across Indian cities as strangers sit down in groups where listening and speaking matter equally. Such wellness circles are designed with care to create a safe and supportive environment. Community and connection Such wellness circles are designed with care to create a safe and supportive environment. Sessions often start with calming exercises, move into an open-sharing phase, and conclude with reflective activities. Organisers share helpline numbers, therapy contacts, or online support group details so the benefits can continue beyond the session. The Cry Club in Mumbai, for instance, gathers participants in an intimate space where they permit themselves to let themselves cry. There is a small entry fee, and attendees can use pseudonyms if they wish. Founder Saurav Arya says this 'encourages emotional honesty'. Support Circle, based in Delhi-NCR, was founded to let people connect with others facing similar emotional challenges. 'Our circles are led by trained psychologists who guide people to adopt habits that help improve their well-being,' notes founder Vishal Bisht. The Listeners' Circle in Bengaluru and the Healthy Crying Club in Surat have a similar set-up; the latter holds monthly sessions where people are invited to release pent-up emotions through tears. From Japanese roots to indian wellness The concept of communal crying or venting has roots in Japan, where the practice of Ruikatsu, or 'tear activity,' encourages intentional crying to relieve stress and improve emotional health. Entrepreneur Hiroki Terai coined the term in 2013 after noticing how much lighter people felt after crying. Some sessions even use emotional films, heartfelt letters or moving stories to trigger genuine tears, sometimes guided by trained tear therapists. Within Japanese culture, crying is being reframed as a sign of balance rather than weakness. Indian adaptations, meanwhile, tailor the practice to local cultural needs, with clubs using guided prompts, films or storytelling to help participants open up. Why it works Mumbai-based Ananya Sharma, 29, recalls her first visit to a cry club: 'I walked in with months of bottled-up emotions. The session began with deep breathing; we then went around the circle, and people spoke and let the tears flow. By the end, I felt lighter; it was the first time in years I cried without feeling guilty or weak.' Psychologists point out that crying in a collective setting is both a physiological reset and a form of social bonding. 'When people share their fears or grief, it strengthens coping skills and turns vulnerability into a bridge for deeper relationships,' shares Pavitra Shankar of Aakash Healthcare, who believes such spaces help counter urban isolation. Minakshi Manchanda, associate director of Psychiatry at Asian Hospital, says crying together can ease headaches and disrupted sleep. She notes, 'We live in a performance age where people suppress emotions. Communal wellness reflects a growing desire for unrestricted connection.' Arpita Kohli at PSRI Hospital agrees: 'Traditional family and community structures in urban India have weakened.' Sharing emotions in such settings, she says, reduces loneliness and strengthens feelings of belonging.
Hindustan Times
an hour ago
- Hindustan Times
Top 5 plant-based snacks to savour this Independence Day for a healthy celebration!
Independence Day is a time for celebration, reflection, and enjoying delicious food with family and friends. This year, why not get creative with your snacks and make choices that are not only tasty but also healthy? Snacking plays a crucial role in maintaining energy levels, provided you do it right, especially during festive occasions. Here are five delightful plant-based snacks to enjoy while celebrating your independence, each packed with nutrients to keep your spirits high. Replacing packaged snacks with roasted chana or sprouts can be a great starting point for those looking to adopt a healthier lifestyle. (Freepik) 1. Sprout chaat Sprout chaat is a vibrant and nutritious snack made from sprouted lentils or beans, which are high in protein and fibre. The sprouting process enhances the nutrient profile, making these tiny powerhouses easy to digest. When mixed with tomatoes, onions, and chaat masala, sprout chaat becomes a delightful medley of flavours and textures. Nutritionist Dhriti Jain shares nutrition value Calories: Approximately 150 calories per serving Approximately 150 calories per serving Protein: 8-10 grams 8-10 grams Fibre: 5 grams 5 grams Highlights: Rich in vitamins A, C, and K, as well as folate and iron. In addition to being a nutritious option, sprout chaat represents the essence of diversity in Indian cuisine. The combination of ingredients mirrors the unity in diversity that our nation celebrates. 2. Oatmeal Oatmeal is not just for breakfast! It's a fantastic plant-based snack option anytime you need a quick energy boost. Oats are rich in soluble fibre, which helps lower harmful cholesterol levels and reduces the risk of heart disease. When you choose plain oats and add your favourite fruits and nuts, you enhance both the taste and nutritional value. Nutritionist shares nutrition value Calories: Approximately 170 calories per 1 cup (cooked) Approximately 170 calories per 1 cup (cooked) Protein: 6 grams 6 grams Fibre: 4 grams 4 grams Highlights: A good source of magnesium, phosphorus, and antioxidants. Oats remind us of rustic simplicity—a nod to India's agrarian roots. You can customise this snack to showcase seasonal fruits, embodying the spirit of variety and abundance that our country offers. 3. Cucumber dip Cucumbers are a classic, refreshing plant-based snack, perfect for a hot Independence Day celebration. A simple recipe is to slice cucumbers and top them with hummus or tzatziki for a flavorful dip. They are low in calories but packed with water, making them an excellent choice for hydration. Cucumbers also support heart health due to their potassium content, which helps regulate blood pressure. Nutritionist shares nutrition value Calories: Approximately 16 calories per medium cucumber Approximately 16 calories per medium cucumber Protein: 1 gram 1 gram Fibre: 2 grams 2 grams Highlights: Rich in vitamins K and C, and offers antioxidant properties. Cucumbers symbolise freshness and rejuvenation. Their green colour can represent the lush landscapes of India and serve as a reminder to nourish our bodies with wholesome, refreshing options. 4. Apple platter An apple a day keeps the doctor away! Apples are rich in fibre and phytonutrients, which help reduce levels of harmful cholesterol and contribute to heart health. The apple platter makes it easy to enjoy this healthy fruit in a variety of ways, whether sliced, paired with nut butter, or served alongside cheese for a balanced and delicious snack. Nutritionist shares nutrition value Calories: Approximately 95 calories per medium apple Approximately 95 calories per medium apple Protein: 0.5 grams 0.5 grams Fibre: 4 grams 4 grams Highlights: High in vitamin C and antioxidants. The apple, recognised worldwide, represents the importance of health and wellness in our life's journey. They also provide a quick source of natural energy, making them perfect for snacking. 5. Makhana (fox nuts) Makhana, also known as fox nuts, is a delicious and light snack that can be roasted or popped. These are low in calories and saturated fats, making them a guilt-free option. Makhana is also rich in protein and provides healthy carbohydrates, making it an ideal snack for energy. Nutritionist shares nutrition value Calories: Approximately 120 calories per 1 ounce (28 grams) Approximately 120 calories per 1 ounce (28 grams) Protein: 4 grams 4 grams Fibre: 2 grams 2 grams Highlights: Loaded with antioxidants and good for heart health. Makhana's versatility in Indian cuisine makes it a fitting addition to your Independence Day spread. You can spice them up with various flavours, creating a colourful and vibrant dish that celebrates our cultural diversity.
