In an age when digital screens dominate almost every part of a child’s day—online learning, video games, watching videos—their young eyes are under constant strain. Recent guidelines from The Times of India suggest that introducing seven simple yoga-based eye exercises can help relieve tension, support muscle health, and even sharpen eyesight in children.
The 7 Recommended Eye Exercises
1. Palming
Rub your palms together until warm, then gently cup them over the child’s closed eyes (with no pressure). This technique soothes tired eye muscles, reduces blue-light tension, and improves blood circulation.
2. Eye Rotation
With the head steady, slowly move the eyes up and down, left to right, and in circular motions (clockwise and anti‑clockwise) 5–10 times each direction. This boosts flexibility and focus.
3. Trataka (Candle Gazing)
Place a candle or small object about two feet away at eye level. The child gazes steadily at it without blinking—as long as comfortable—then relaxes and closes their eyes. This strengthens the optic nerves and improves concentration.
4. Blinking Exercise
The child blinks rapidly 10–15 times, rests for a few seconds, and repeats 3–5 cycles. This moisturizes dry eyes and keeps the tear film healthy.
5. Near-and-Far Focus
Use a finger or pencil held about 6 inches from the child’s eyes, then have them shift their focus to something distant (e.g. a tree). Repeat 10–15 times to prevent near‑ or far‑sightedness and to train the focusing muscles.
6. Eye Squeeze and Relax
The child closes their eyes tightly for five seconds, then opens them wide. Repeat 5–10 times. This strengthens eye muscles and refreshes tired sight.
7. Brahmari (Bee Breathing)
Seated in a calm posture with eyes closed, the child inhales deeply and exhales making a humming sound like a bee. This relieves stress and improves mental clarity, benefiting visual performance indirectly.
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Why Moroccan Parents Are Turning to These Exercises
In cities like Rabat, Casablanca, and Marrakech, many parents report screen-related eye fatigue in kids as device use grows.
Saïda, a mother from Rabat, shares her experience: “My 9‑year‑old daughter spent hours online during the lockdown, schooling and playing. Her eyes became red, she complained of dryness, and she was squinting a lot. I read about the Times of India yoga routine and decided to try it each morning. After two weeks, she told me her eyes didn’t feel tired anymore. Her teacher even said her handwriting looked more relaxed—she looked less tense overall! Now she even reminds younger cousins to blink more often and do the little rotations. It’s become our daily ritual.”
This kind of grassroots positive feedback aligns with larger trends of parents seeking non‑invasive, screen‑time‑compatible ways to support children’s eye health.
Additional Health Benefits of Yoga for Kids
Beyond easing eye strain, yoga offers broader benefits for children. According to Wikipedia and other child health sources, yoga improves flexibility, coordination, posture, concentration, mood, self‑esteem, and stress resilience.
Scientific and anecdotal evidence also shows that eye‑specific practices—like palming, rotations, blinking, and trataka—enhance eye muscle strength, improve tear film quality, and may sharpen visual clarity temporarily.
One long‑term Reddit user described practicing daily eye yoga for a month and noticing clearer vision and less eye‑strain, though improvements varied based on environment and individual differences. (Reddit)
How to Build a Daily Routine
1. Consistency is key
Set aside 5–10 minutes in morning or after screen time.
2. Combine with screen‑break rules
Use the 20‑20‑20 method—every 20 minutes, look at something 20 feet away for 20 seconds.
3. Include sunlight and outdoor time
Exposure to natural daylight has been shown to reduce progression of myopia in children.
4. Supportive lifestyle habits
Ensure a balanced diet rich in vitamins A, C, lutein, omega‑3 fatty acids, plus regular hydration and eye check‑ups.
Conclusion
These seven simple, equipment‑free yoga exercises are a natural, easy bedtime or morning routine you can establish with children—from Morocco to anywhere in the world. Moroccan parents like Saïda happily confirm that after just a few weeks, these rituals bring noticeable ease, refreshed eyes, and more mindful posture.
Combined with proper screen‑time habits, outdoor play, and good nutrition, eye yoga can play a supportive role in the broader strategy for visual wellness.
Encourage your child to give it a try. It’s a gentle way to invest in their eye health today—for sharp vision tomorrow.
مقال ممتاز وفي وقته تماماً!
أصبحت مشكلة إجهاد عيون الأطفال بسبب الشاشات تحدياً عالمياً، وتقديم هذه التمارين السبعة البسيطة المستوحاة من اليوغا هو حل عملي وغير مكلف.
أعجبتني فكرة “التغبيش” (Palming) كطريقة سهلة لتهدئة العضلات المتعبة. إن تحويل هذه التمارين إلى روتين صباحي أو مسائي هو استثمار بسيط وذكي في صحة أطفالنا وتركيزهم، وخطوة ضرورية لموازنة ساعات الدراسة واللعب على الأجهزة. شكراً على هذه النصيحة القيمة.
المقال من MAwebzine يتكلم عن سبع تمارين يوغا بسيطة لعيون الأطفال، والآباء المغاربة يحبونها لأنها تساعد على تخفيف إجهاد العين الناتج عن كثرة الشاشات وتدعم صحة البصر بطريقة لطيفة وسهلة 👀🧘♂️. هاته التمارين تُظهر أن الاهتمام بصحة الطفل يمكن أن يكون بسيطًا وممتعًا، ويُعلمهم أيضًا الاهتمام بأنفسهم منذ الصغر 🌱❤️
Un artículo súper interesante y útil, incluso para los adultos! Hoy en día, los niños (y nosotros también) pasamos muchísimas horas frente a las pantallas. Entre gestionar los proyectos de e-commerce y editar los vídeos de las rutas, mis ojos a menudo terminan agotados. Descubrir que existen estos sencillos ejercicios de ‘yoga visual’ es genial. Al final, tener una buena salud visual y descansar la vista es clave no solo para rendir en el trabajo digital, sino para no perderse ningún detalle de los paisajes cuando coges la moto y sales a la carretera. ¡Una rutina que definitivamente todos en casa deberían probar