The human eye is nature's most sophisticated camera. And sight is the
result of an intricate mechanism within this camera. To understand
problems of sight, it is necessary to peek within the eye and see
this mechanism at work.


Our eyeball comprises three layers—sclerotic or the outer layer,
choroid or the middle layer and retina or the inner layer. The
sclerotic layer is white and opalescent, with a transparent center
called the cornea. Light is transmitted to the eye through the
cornea. The choroid layer is called the iris, with the pupil in its
center. Directly behind the iris lies the crystalline lens, which
focuses light passing through it upon the retina. Around this lens
lie the ciliary muscles that control its contraction and expansion.
The retina or the inner layer is like a screen that receives the
projected images of external objects.


You see something when the pupil lets light pass through the cornea
onto the crystalline lens. Brightness is controlled by the pupil
through contraction or dilation. These rays converge upon the retina
via the convex crystalline lens, forming an inverse image. The optic
nerve then transmits this image to the brain, producing the final
sense of vision.

Sight can be adversely affected by various things, ranging from
malnutrition to a recurring cough and cold. Perhaps the three most
common defects of eyesight are myopia (short-sightedness),
hypermetropia (long-sightedness) and presbyopia (failing eyesight due
to age). While in myopia, the image is formed short of the retina, in
hypermetropia or presbyopia the image is formed beyond the retina.
These conditions are the result of faulty eye muscle action or
imperfect accommodation.

Generally, such disorders are corrected by introducing artificial
lenses such as spectacles. These lenses bring the image onto the
retina. But this amounts to treating the symptom, not the disorder of
imperfect accommodation.

Yoga offers a host of corrective measures for defective eyesight. In
fact, the best way of improving your eyesight is to stop using
spectacles and follow the methods described here. Although for many
it will not be possible to get rid of spectacles abruptly, they can
be phased out gradually. Do not wear spectacles while doing the
exercises.


JAL NETI
Jal neti (nasal irrigation with water) keeps the sinuses, nasal tract
and the throat free from infection. This, in turn, keeps the eyes
free from congestion and strain, and improves vision. A special pot
for jal neti, with a pointed spout rising from its base, is easily
available and its use can be learned from any yoga instructor.

Neti should be practiced in the morning before pranayama. Use
lukewarm water, slightly above body temperature, adding a little
table salt. Salted water is more soothing than plain water, which
hurts the nasal tract. If the habit of jal neti is inculcated in
childhood, the person would never need spectacles. Even if it is
practiced regularly at a later stage with other exercises and
precautions, it will definitely help in getting rid of spectacles.


PRANAYAMA
To correct your eyesight, practice nadi shodhan (alternate breathing)
pranayama. Always start and end with the left nostril. Start
practicing with five cycles of nadi shodhan. Although it is not
possible to explain the full pranayama here, you can learn it from a
qualified yoga trainer. This pranayama should be practiced in the
mornings and evenings on an empty stomach.



MEDITATION AND VISUALIZATION
Sit comfortably in vajrasana, padmasana or siddhasana. Normalize the
pace of your breathing, close your eyes and relax. Be aware of your
eyes and the tissues surrounding them. Mentally, let all the organs,
glands, cells and tissues in this area relax. Talk to them in your
mind, as if they are your friends. Tell them sincerely to relax and
function in a rhythmic and harmonious manner.

Slowly, concentrate your awareness on your eyeball and create its
mental picture. If you are myopic, tell your eyes to contract enough
to allow the image to coincide on the retina. If you are long-
sighted, tell your eyes to elongate enough to allow the image to
coincide on the retina. Supplement your visualization with some
catchy affirmation such as: "My eyes perform better than the best
automatic cameras I have ever known." Practice this visualization
meditation at least for 15-20 minutes twice a day.

EYE RELAXATION
Practice these methods to relax your eyes effectively:

Sit comfortably, close your eyes and cover them with your palms. Be
sure that both palms are cupped and do not press on the eyes. Imagine
the blackness getting darker and darker. Rest in this manner for five
minutes at a time, at least thrice a day.

Stand upright in front of an open window, preferably overlooking
greenery. Keep your feet a foot apart, let your arms hang loosely at
the sides and be as relaxed as possible. Gently oscillate your body
from side to side like a pendulum.
10 CAUSES OF BAD VISION
Malnutrition
Faulty reading posture
Insufficient light
Reading against the light
Mental strain
Tension
Recurring cough and cold
Blocked sinuses
Stiff neck and shoulder muscles
Reading under strain



Raise your heels alternately, keeping toes firmly on the ground.
Gently swing the whole body to and fro without bending at the waist
or hips. Start the exercise with eyes open. Swing like this for a
minute and then close your eyes gently, while still swinging. Imagine
the apparent movement of the window as clearly as possible.

Open the eyes after a minute and continue this exercise for 10
minutes, alternately closing and opening the eyes. Repeat this
exercise at least thrice a day.

Close your eyes and, facing the sun, move your head slowly from side
to side. Sun rays cause a rushing of blood to the eyes, relaxing
optical muscles and nerves. Do this exercise for 10 minutes thrice a
day.

Take a handful of cold water and, bending forward, splash your eyes
rapidly, several times. Do not forget to hold water in your mouth
while splashing eyes as this cools them down to their nerve ends and
freshens them a great deal.



EXERCISES FOR EYE MUSCLES
Sit erect in a comfortable position. Keep your head and neck as
relaxed as possible. Gently move your eyes up and down 10 times. The
motion should be very slow, uniform and effortless, without moving
the head or neck. Let your eyes see as far up and as far down as
possible without causing strain. As the eye muscles relax, you will
be able to look lower and higher. Repeat this exercise five to six
times in a sitting. You can add to the relaxation by resting your
eyes in your palms in-between.

Sitting in the same posture as before, move your eyes from side to
side. Repeat 10 times. The motion should be very slow, uniform and
effortless without moving the head or neck. As in the earlier
exercise, you will able to move them farther and more easily with
practice. Repeat this exercise five to six times.

Move your eyes gently and slowly around in a circle five times,
alternating between clockwise and anti-clockwise motions. Rest for a
second and repeat the process five times. Remember that it should be
done slowly and effortlessly.

Sit on a terrace where you can see far off objects on the horizon.
Look at a distant object and then look at the tip of your nose. Look
from one to the other object 10 times. Close your eyes for a second
and resume the exercise. Repeat five times and rest your eyes.