Our eyes frequently suffer from extended exposure to screens in the digital age, which causes strain and pain.

Including easy-to-do yoga positions in your practice will help you get much-needed relief while sitting at your work.

These postures are intended to alleviate eye strain, encourage relaxation, and enhance general ocular health.

They provide your eyes with a restorative respite from the demands of today’s screen-heavy workplaces.


Sit comfortably and rub your palms together vigorously to generate heat. Cup your hands over your closed eyes without applying pressure. Take a few deep breaths, allowing the warmth to soothe your eyes.


Blink your eyes rapidly for about 30 seconds. Close your eyes and let them rest for a moment. Repeat this a few times to lubricate your eyes and reduce dryness.

Focus Shifting​

Hold your thumb about 10 inches in front of your face. Focus on your thumb for a few breaths, then shift your gaze to an object farther away. Continue to shift your focus between your thumb and the distant object.”

​Eye Rolling​

Gently roll your eyes in a clockwise direction for a few rounds. Then switch to an anti-clockwise direction. This helps in improving flexibility and reducing tension around the eyes.

Figure Eight​

Imagine a figure-eight shape in front of you. Trace this shape with your eyes, moving smoothly and steadily. It helps in enhancing eye coordination and relaxing the eye muscles.

​​Near and Far Viewing​

Look at a close object for a few seconds, then shift your gaze to something distant. Repeat this process, allowing your eyes to adjust to different focal lengths.

Up and Down Viewing​

Slowly move your gaze from the floor to the ceiling and back. This helps in preventing stiffness and promoting flexibility in the eye muscles.

Gentle Massage​

Use your fingertips to gently massage the area around your eyes in circular motions. This can help in relieving tension and increasing blood circulation. Remember to take short breaks during your workday to perform these eye yoga poses. It’s essential to give your eyes a break from staring at screens for prolonged periods.

20-20-20 rule​

In addition to these yoga poses, consider following the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds. This simple practice can significantly reduce eye strain caused by prolonged screen time.