10 Workout Tips That Have Nothing to Do With Exercise to Help You Achieve Your Goals

Fitness is a lifestyle and there are a lot of things you must keep in mind in order to lead a fit life. While your workouts are quintessential-they are dependent on a lot of physical and mental factors.

That’s why we spoke to Mumbai-based fitness influencer, Subhadeep Ray Choudhury and found out how you can make the most out of your workouts.

1. Follow an effective routine

It is important that you follow a regime that channelizes your energy in the best possible direction and can help you make every minute of your workout session count.

Choudhary suggests mixing and matching-alternating between 60-minute cardio sessions, 20 minutes of strength training to tone your body, and a high-intensity interval training regime that involves everything from basic to complex forms. He suggests that all these are extremely time-efficient and productive ways of working out.

2. Regulate your water and fluid consumption

No matter how intense your workout regime is drinking water during exercise is very important if you want to get the most out of your workout. “If you are dehydrated you won’t be able to perform your best; it will make you feel dizzy and lethargic and you might even get cramps,” says Choudhury.

A lot of people drink energy drinks while working out, but you only need them when you are working out for extensive hours. “If you are doing a regular regime, then just little sips of water every 15 minutes is more than enough,” he adds.

3. Set your eating habits right

It’s important that you eat on time and give your body the time it requires to digest the food and utilize the energy. Your diet will depend on what your goal is, but what remains universal are two things: you must eat on time and you must never starve. Remember, not to work out with a full tummy, as it can make you nauseated.

According to Choudhury, you should give a gap of at least two to three hours between your meal and your workout. He also suggests that if you are going for an intensive workout, you can have a little portion of nuts, boiled eggs, or a banana as your pre-workout snack. This will give you just the right amount of energy that you need to have a good session.

4. Set realistic goals

Your first day of cardio can’t be a 5K marathon just yet. Achieving fitness goals is a process of consistency and honest work. Choudhury suggests, “Focus on getting your form right and keep at it, perfection will follow and so will results.”

So, it is important that you focus on adopting healthy habits and set a realistic goals-one goal at a time.

5. Find a friend to workout with

Find a friend or someone from your family who is also serious about setting their health right-somebody you are comfortable with. This way you can encourage as well as keep a check on each other. Work out together and while you are at it, build an even better bond.

6. Make sure your workout routine is in sync with your lifestyle

Fitness is a lifestyle, but you shouldn’t have to go out of your way to make things happen. It doesn’t matter if you go to a fancy gym, use fancy gear, or sweat it out on your terrace-as long as you are doing things right and achieving your fitness goals.

Sort your daily schedule in a way that allows you to give your exercise regime the equal amount of importance and space that you give to your meals and leisure.

7. Watch the clock

We all have our own body clocks. And we need you to take a look at yours. For instance, if you are a morning person, you should schedule your workouts, early during the day. If you want the best results, work out while you have the most energy.

8. Do what makes you happy

In order to maintain consistency and stay motivated, it is important that you have fun in whatever it is that you are doing. So, pick up the workout activities that you enjoy. “If you don’t like weights, it’s going to be hard for you to pull yourself to do them every day. And don’t worry, there are always effective alternatives to all kinds of workouts,” adds Choudhury.

9. Always lookout for inspiration

Fitness is a long-term, never-ending process. There will always be higher fitness goals to look forward to. This makes it very important for you to stay inspired. And one of the best ways to stay motivated is to consume motivating content-be it reading blogs, following fitness profiles on social media, or checking up with health and wellness websites and apps. Read about success stories and engage with your fitness goals.

10. Trust the process and have patience

Hang in there! Even if the results are taking longer to manifest, or if you hit a low, stay patient and keep at it. You are going through not just a change but a transformation and transformations take time. Just keep up with the rigor and you will have solid results come your way.

6 Reasons Why Eating a Pineapple Slice a Day Can Help You Lose Weight

If you are looking for healthy yet tasty weight loss foods to include in your diet, then don’t forget about pineapples. Whether it’s your sugar cravings or hunger pangs, pineapples can satisfy your taste buds without loading you up with extra calories.

Pineapple is not only low in calories but also rich in nutrients. And this makes it the perfect weight-loss food. Wondering how this juicy fruit can help you shed kilos? Then keep scrolling!

1. Pineapple is low in calories and carbs

Pineapple is a great snack because of its delicious flavour and low-calorie sweetness. One slice of pineapple has only 42 calories, out of which just four percent is carbs.

2. It contains proteolytic enzymes and targets belly fat

Pineapples contain bromelain, a proteolytic enzyme that helps to break protein molecules in the body.

Lovneet Batra, a renowned nutritionist from Delhi-NCR, also says: “Bromelain helps in better protein digestion and utilization, and thus helps you gain lean body mass. It also helps in mobilizing belly fat.”

Bromelain also has lipolytic and proteolytic effects, which help burn overall body fat. But it specifically targets your belly area when combined with diet and lifestyle changes.

3. It aids digestion

As we mentioned above, the bromelain in pineapple promotes digestion by breaking down protein molecules and promoting nutrient absorption. Proper digestion also increases metabolism which can help you lose those extra kilos. Moreover, good digestion can also help reduce bloating.

4. It is loaded with fiber

Pineapple contains both soluble and insoluble fiber which helps you lose weight by keeping you full for a long time and inducing the feeling of satiety.

5. Curbs appetite and keeps you hydrated

Pineapple is filled with antioxidants, fiber, and water which keeps you full and hydrated at the same time. When your body is properly hydrated, it curbs your appetite and prevents you from bingeing.

6. It is packed with manganese

Pineapple is filled with manganese that regulates the metabolism of fat and carbohydrates in your body, thus promoting holistic weight loss. A study also found that intake of manganese is inversely proportional to belly fat.

Note: Pineapples can also cause an allergic reaction, so if you experience any signs of allergies–please consult your doctor immediately.

So, guys, it’s the time to gorge on a juicy slice of pineapple to lose weight!

Worried About Your Bone Health? Then Eliminate These 5 Foods From Your Diet Right Away

Don’t blame your clumsiness, if you fracture yourself after every fall! You might not have thought, but there could be an underlying reason for it. Maybe your bones are crying for help, so don’t let it go unheard: this is important.

We all know calcium is critical for good bone health! Once women hit their mid-30s, they start losing their bone density, and what does that mean? It is a signal to start working on your bone health today if we want to steer clear of problems like osteoporosis or porous bones disorder tomorrow, where even a minor fall or twist can break your bones!

So, here’s a list of all the foods you must limit to keep your bone health in check:

1. Limit your salt intake

If you hate eating bland food, sprinkling a pinch of salt works, but make sure you don’t add too much! Salt has a high dose of sodium content and wreaks havoc on your bone density. It leads to greater excretion of calcium in the kidneys and that’s not a good sign at all.

A study conducted by the Asia Pacific Journal of Clinical Nutrition observed that those who eat more salt have lower bone density than those who consume no to little salt. Now here’s the big question: how much salt is too much salt? Well, according to the American Heart Association (AHA), a healthy person must consume less than 3.75 g of salt in a day.

2. Stay away from caffeine

If you’re in love with your cup of joe, then it’s time to rethink your relationship, ladies! Not many know that caffeine leaches the calcium out of your bones, making them brittle and how. A study published in the BMC Musculoskeletal Disorders states that caffeine is the main cause of low bone density amongst women.

And if your mum is a caffeine addict, make sure she reads this study that suggests that postmenopausal women are at a higher risk of osteoporosis, if they don’t ditch this habit.

3. Unfriend aerated drinks

Aerated drinks are anyway not your friends if you want to lead a healthy lifestyle! They don’t just give you a soda belly, but also play a huge role in fracturing your bones. Yes, it’s true! Did you know your favourite cola is rich in phosphoric acid, which increases the blood acidity in the body? Due to this, blood starts eroding the calcium out of your bones and makes them brittle. And this study published in The American Journal of Clinical Nutrition attests it too. If drinking cola is a part of your lifestyle, then you are at a higher risk of developing bone-related disorders.

4. Foods that cause bone inflammation

Little did we know that tomatoes, mushrooms, eggplants, and sweet potatoes are some vegetables that cause bone inflammation. If you do not chomp on them all the time, then there’s nothing to worry about! Also, remember to stay away from canned or packaged foods, since they are responsible for bone inflammation.

5. Have alcohol in moderation

Well, consuming excess alcohol is anyway not a good idea, but let’s focus on how it damages your bone health. Not many know that alcohol restricts the function of the bone-developing cell called osteoblasts, because of which calcium does not properly get absorbed by your bones. Further, it delays the healing process, in case you suffer from a fracture.

Although it doesn’t happen overnight, it is important to be aware today and steer clear of these foods to avoid low bone density! Don’t they all say, prevention is better than cure?

5 Ingredients You Need to Make Detox Water at Home to Burn Fat Real Fast

Bloating, weight gain, pale skin, and low energy – all these are signs that there is a build-up of toxins in your body! If you Google solutions to this problem, the first thing that pops up is ‘Detox Water’, which is considered to be the ultimate gut cleanser and your gateway to weight loss. Trust us, it’s completely worth the hype.

We all know drinking lukewarm water is one of the best ways to start your day. It doesn’t just help to hydrate your body, but it also eliminates sluggishness and flushes out toxins from your body.

Unfortunately, drinking only water will not show you fabulous results. That’s why, you need to shake up your routine, and turn this plain jane water into the ultimate tonic that’ll enhance your metabolism and help you detox!

So what are the ingredients you need for this detox water? Read on to find out.

These simple kitchen ingredients will add more nutrients to your water, and help to flush out toxins from your body in no time:

1. Black pepper: Black pepper is more than a kitchen staple: when you consume this ingredient, it produces heat in your body. This thermal effect wakes up the organs from their slumber, and at the same time, revs up your metabolism! Black pepper is also a storehouse of vitamin A, K, C, and minerals like calcium, potassium, and sodium.

So if you are suffering from skin pigmentation, then sipping on black pepper-infused water will help you big time. It will help flush out accumulated toxins from your body, and make you feel happy and healthy!

Apart from that, black pepper also helps in boosting your immunity and improves your vision.

2. Honey: If dry skin is your concern, then think no more, and add a tablespoon of honey to your glass of water. Honey not just adds the right amount of sweetness and flavour, but it also helps in tissue regeneration and energizes your body in no time! That’s exactly why drinking warm water with honey is advised before a workout.

What’s more, it is also a hydrating agent and your answer to glowing skin.

3. Cinnamon powder: Bloating is one of the most common issues we deal with, even more during our periods. Drink a warm glass of water infused with cinnamon powder to banish all your bloating woes!

According to a study published in the journal ‘Lipids in Health and Disease’, 16 weeks of oral consumption of cinnamon boosts metabolism and helps to shed those pounds fast!

4. Lemon: We all know this nuskha has been done to death, but it’s one we must hold onto forever! So, if you already follow this ritual, do not drop it for anything in the world. It is your key to weight loss: yes, the enzymes that are present in the lemon act as a ‘fat burner’ for your body!

What’s more, lemon water also helps to keep your insulin levels in check, thereby keeping your blood sugar levels in control. That also means your food is digested properly, and the energy released is distributed to every cell in the body, so that there’s no accumulation of fat!

5. Veggie and fruit cubes: This detox water is the most delicious way to lose weight! If you’re always in a hurry, just juice vegetables like cucumber, spinach, apple, berries, and freeze them in ice cube trays. Every morning, add a few ice cubes to a glass of water and drink it up!

It works like magic for weight loss, and at the same time, keeps your overall health in check! And ladies, it’ll also help you to deal with skin issues.

So people, no more wait. Make your detox water with any of these five ingredients, and kickstart your weight loss journey today!

Jump, Squat, Repeat! Lose Weight and Tone Your Legs at the Same Time With Box Squats

You can’t lose weight if you run away from squats. And we’ve proved that time and again. But today, we are here to tell you why you should also try your hands on box squats.

What’s a box squat? Well, it’s an advanced version of squats where you jump on a heighted box, squat, and slowly get down from it. And trust us, they are power-packed, induce more weight loss, and help get that booty in shape way better than your regular squats.

In fact, here are the five amazing benefits of doing box squats:

1. You don’t need a separate cardio sesh

If you have less time in hand, want to hit all your muscles in one go, and burn calories too–then there isn’t anything better than box squats. This move is one of the best functional exercises that help in increasing your heart rate so that you can sweat more. And not to forget that box squats are a full-body workout because from your core to the calves-every muscle is used in pulling off this move.

2. You’ll get toned legs

Jump, land, hold, squat, and reverse jump-these five steps make a box squat. And in all these moves, your leg muscles play a major role. While doing each step every muscle in your leg is contracted. And because your entire body weight is on your legs, you end up burning that wiggly cellulite in your butt and thighs–making your legs well-sculpted.

3. Your leg muscles will become stronger

Quads are the most tricky area of your entire leg muscle. If that’s sorted, then not just your leg routine, but your entire fitness regimen can be under check. And there is only one exercise that can help you achieve that. Yes, we mean box squats.

When you jump on the box ensure that you go in a deep squat so that your quads are targeted properly. This will help in strengthening your muscles even better.

4. You will get a better balance

Yes, you have to balance your body while doing a box squat to achieve better results. For that matter, every exercise needs a balancing act. The trick to achieving that balance in your squat is to land on your sole and be light on your feet.

How can you judge that? Well, one of the ways of doing that is if your landing is not making a ‘boom’ sound then you are fine. This will help you stabilize your core which will eventually help in achieving better balance.

5. Strengthen your knee joints

According to a study published in the Journal of Sports Science, Medicine and Rehabilitation, squats are considered to be a rehabilitating exercise. When you do a box squat your stance is wider and the pressure majorly goes on the hind side. Due to this, there is even distribution, and the impact doesn’t just come on your knees. That’s why your knees are totally safe when you perform this exercise.

Now all you need to find is a box that can take your weight and have a good grip. So get, set, and box squat!

You Can Boost Your Health in These 7 Ways by Eating a Bowl of Spinach Daily

When you are asked to add some greens to your plate, the first thing that comes to your mind is spinach. We’ve watched cartoons who’d get superpowers after eating spinach and we’ve heard our elders talking about its importance. But, there’s a reason spinach is associated with strength.

Do you know that if you eat about 100 grams of spinach every day, you’ll only be consuming 23 calories? This is far lower than the punch of nutrients it can give you.

Spinach is a wholesome vegetable that consists of all the essential vitamins and minerals like vitamin A, C, K1, folic acids, calcium, and iron. You’ll be surprised to know that 91% of it is actually water. So, your body stays hydrated too!

All these nutrients can boost your overall health and bless you with overall wellness. But, eating it once in a blue moon won’t make much of a difference. You need to consume it on a regular basis to fully reap the benefits of this superfood.

Think it’s too hard to pull off?

Well, in that case, we would like to bribe you. We’re going to share 7 incredible things that can happen if you start eating spinach on a regular basis:

1. You’ll lose weight

Spinach is a low-cal food. It contains a high content of water and the fiber content that it has helps in better digestion and absorption of food. Due to this, your metabolism will stay in check and you will lose weight.

According to studies, spinach also helps in keeping the blood sugar level stable and bad cholesterol level down. This is another reason why your body will have zero weight woes.

2. Your blood circulation will improve

The water content in spinach keeps the viscosity of blood under check and helps it flow better. We all know that iron is what you need to keep your hemoglobin levels up. If that’s under control, your blood will be well oxygenated. Plus, iron will also help in the regeneration of new red blood cells.

Spinach also has a high amount of nitrates which are known to control the pressure of the blood in your body. Due to this, your heart gets an apt amount of blood to pump and circulate.

3. Your skin will look great

Have you ever heard of the term collagen? Well, it’s a kind of protein that structures your skin. Collagen helps in maintaining its texture, radiance, and elasticity. We are telling you this because spinach is known to boost its production in the body and that’s why you’ll see a remarkable change in the quality of your skin when you start eating it on a daily basis.

4. You’ll feel less stressed

Spinach has benefits, not just for your body, but for your mind as well. According to the study conducted by the Journal of Clinical Medicines, spinach has anti-stress and antidepressant properties that keep you calm in the toughest of situations.

The other nutrients present in spinach such as folates, lutein, and vitamin A help in slowing down cognitive decline.

5. Your bones become stronger

Women experience orthopedic issues, especially post 35. If not taken care of right away, it can result in something as severe as osteoporosis i.e. porous bones that are prone to breaking every now and then.

But, eating spinach can help you make your bones stronger and dense due to the presence of vitamin K and calcium in it. Basically, vitamin K is one of the most essential nutrients that are needed for bone regeneration and healing of bones.

6. You’ll recover better from injuries

Do you know why Mr. Popeye was so strong? That’s because his immunity was in great shape. The minerals present in spinach helps in the regeneration of muscle tissues and repair whatever wear and tear that has happened in your body.

The vitamin C that it has is known to boost your immunity as this nutrient is enriched with antioxidants and flavonoids that will help in keeping your overall health in check.

7. Your eyesight becomes better

Staring at the laptop screen and into our smartphones can weaken the eye muscles. But, if you eat spinach, this won’t be a problem for you.

Spinach is a rich source of lutein and zeaxanthin which are basically eye-friendly nutrients. Both these nutrients help in reducing the chances of macular degeneration.

Moreover, if you are always out in the sun, there are chances of you getting your retina damaged. But, if you include spinach in your daily diet, you might be able to cut down on that chance very considerably.

Isn’t it spinach-tacular? Next time you go grocery shopping, don’t forget to fill your bag with some fresh spinach.

Are You Doing Surya Namaskar Wrong? Here Are 5 Common Mistakes Everyone Tends to Make

Surya namaskar or sun salutation is a sequence of 12 powerful yoga asanas. It has a great, energizing impact on the body and the mind while also making for an amazing form of cardiovascular workout.

While there are several versions of it, the regime and poses remain the same throughout. However, for it to be effective, especially for weight loss, it is important that you do it with utmost perfection. It requires you to focus on your breathing and movements, staying aware of them throughout the course.

Here are five common mistakes that you should avoid to reap the benefits of this powerful asana if you’re trying yoga for weight loss:

1. Not following the breathing techniques properly

Focusing on the breathing is one of the key features of yoga. So, even during surya namaskar, your body movements and your breathing should be in sync. Of course, it will require you to be conscious of your breathing, something we generally aren’t but gradual practice will help you perfect that which will help yield the desired results.

2. Skipping the hasta uttanasana

Hasta uttanasana appears twice in a single round of surya namaskar. The purpose of this asana is to warm up and strengthen the spine. It gives a great stretch to the entire length of your spine, enabling you to breathe deeply and more fully.

By skipping the hasta uttanasana, you could be breaking the breathing and movement balance. Your spine doesn’t get the required strength and stretch, putting unnecessary strain on your neck and back.

3. Not doing chaturanga dandasana right

Also known as the four-limbed staff pose or low plank, this pose requires your body to be straight and parallel to the ground with the support of palms or toes.

What you could be doing wrong is placing pressure on your lower spine. When you do that, the lower body sinks toward the floor and gives you back pain. To avoid that, remember to engage your abdominal and upper body muscles.

4. Confusion between the cobra pose and the upward facing dog pose

The cobra pose and the upward facing dog pose (urdhva mukha svanasana) are pretty similar. You could be confusing them and be doing something that is totally different.

So, we say you get a good hold of doing the cobra pose before starting your surya namaskar practice.

5. Not moving forward while doing the ashwa sanchalanasana

A round of surya namaskar, right before it ends, has a transition from the downward-facing dog pose to the equestrian pose. Do you end up extending your knees further than you should? That could be inflicting too much pressure on your knees, and also won’t allow your hip flexors to stretch.

How to fix it? Drop and bend your knees a little longer and then move your foot backward.

Remember, surya namaskar in particular and the practice of yoga, in general, requires your undivided attention for you need to perform it correctly. It requires your body and your mind to be aligned towards focusing on each and every breath and position. The one golden rule is to stay in the present moment, aware, and focused.

It’s Rice Versus Roti, and We’re Here to Tell You Which One Is Healthier

Both roti and rice are staples in our diet. But as soon as you go on a weight loss plan, these two are suddenly dropped from your plate. They have always been accused of leading you towards weight gain. But unfortunately, you just can’t give them up-because both rice and roti help you get your daily dose of energy.

That said, both these staples are also always in competition with each other. While some Indians swear that roti is the healthier option, others believe that rice has been getting a bad rep for no rhyme or reason. So today, we decided to get to the bottom of this endless debate and finally answer the question: rice or roti, what’s healthier?

Carbs are the common thread between roti and rice

If you’ll see the calorie chart then you’ll find that both roti and rice have carbohydrates. Although there is no harm in consuming carbs, you need to exercise portion control. Plus, you need to be physically active to burn the energy and calories these foods give you.

But according to nutritionists, eating roti is much healthier

Apart from carbs, roti is also rich in fiber and protein. Rice, especially white rice, offers these two nutrients in negligible quantities. What it has instead is starch.

Starch is very easy to digest and that’s why you quickly feel hungry even after eating a bowl full of rice. Whereas if you eat chapati, then the fiber in it will keep your gut health in check and you will feel fuller for longer.

Do you know that around 120 grams of wheat contain 90 mg of sodium? And we all know how important sodium is for our health. Sodium helps in keeping the blood fluidity in control by retaining water. Thicker blood can lead to organ failures and heart ailments and that’s why this nutrient is also needed by your body. Rice, on the other hand, isn’t very high in sodium.

“Roti is a high mineral food as compared to rice. Apart from sodium, roti also has a huge amount of calcium, magnesium, and potassium in it,” suggests Dr. Meenaz Ahmed, consultant nutritionist, Motherhood Hospital, Bengaluru.

For those who are obese and diabetic, roti is the right choice

“If you are looking to lose weight or have diabetes issues, then also choosing roti is a wiser choice,” she explains. “You see there are two types of carbs-simple and complex. Rice is a simple carb that breaks down quickly and instantly releases glucose in the blood due to which sugar level in the blood shoots up. Whereas roti is a complex carb with a low glycemic index, that’s why sugar levels stay in check if a diabetic eats roti,” Dr. Ahmed says.

Roti is the sure-shot winner of this battle

Even our expert says that if you want to choose between the two, then hands down roti wins it all. Having said that, she also mentioned that you should use multigrain flour for rotis for better nourishment.

“Eating a roti doesn’t mean that you forget the portion size. Two palm-sized rotis in a meal are good enough if you want to lose weight. And if you want to eat rice, then a small bowl of it with one roti is enough,” she concludes.

5 Damn Good Reasons Why You Must Practice the Butterfly Pose Every Day

Aren’t most of us guilty of leading sedentary lives? We spend the entire day sitting before a screen, without even realizing that it causes several health issues? If you feel your hips have gone tight and you have a perpetual backache, it’s time to act! There are several yoga poses that you can try, but if there’s one we swear by, it’s the butterfly pose. It takes the least time to perform and offers a whole lot of benefits.

Apart from loosening the muscles in your body, it also promotes blood flow to the reproductive organs. All in all, your ovaries feel healthier, and that means regular periods and enhanced fertility.

Without further ado, let’s get down to why you must do the butterfly pose every single day:

1. Relieves stress

Stress has become such an intrinsic part of our lives, but don’t we all need the right way to release it? Practice the butterfly pose regularly, and you’ll see your headaches vanish in no time! It also helps to relieve tension from your neck and head. Try and pay attention to your breathing pattern: it’ll help you calm your mind and reduce anxiety!

2. Beats shoulder tension

This yoga pose eliminates sluggishness and fatigue by releasing stress from your shoulders! Regular practice will benefit your upper body and improve posture.

3. Benefits reproductive organs

This is a big, big benefit! With the butterfly pose, you can stay rest assured that your reproductive system will stay happy and healthy. This pose stimulates blood flow to all the reproductive organs, which means you don’t have to worry about infertility.

4. Releases lower back pain

If you frequently suffer from lower back issues, this pose will be your go-to solution! It stretches the lower back without much effort – yes, it’s super simple yet effective. Just make sure your feet are close enough to the groin to receive maximum benefits.

5. Benefits for pregnant women

The butterfly pose is particularly helpful for pregnant women! It drives away abdominal discomfort, every time you stretch the groin area. What’s more, your hips, thighs, and pelvic region are exercised, which makes normal delivery much easier. This pose also helps to improve digestion, so those who are troubled by indigestion during their pregnancy know what to do!

However, make sure to consult your gynecologist before making the butterfly pose a part of your exercise routine.

So, when are you trying this ‘wonder pose’? Tell us how it benefited you – we can’t wait to hear your stories!

Yoga for Eyes: 5 Asanas You Need to Master to Improve Your Vision

Do you find yourself rubbing your eyes and squinting hard after sitting for long hours on a computer or smartphone? If yes, you are not alone. Over the years, the time we spend on our gadgets has drastically increased, and this puts extra strain on our eye muscles. No wonder, we find ourselves suffering from blurred vision, itchy and watery eyes, headaches, and even double vision.

Fortunately, yoga can serve as a great tool to improve the overall strength and functioning of all organs in the body, including our eyes. So, splash some cold water, sit erect, and get set to try these five yoga exercises that will help you relax eye strain, restore nerve strength, and improve your vision in no time!

1. Palming: Try this exercise to relax your eyes and help them recover from fatigue.


  • Sit with your spine erect, and close your eyes.
  • Take a few deep breaths, and relax.
  • Rub the palms of your hands vigorously, until they become warm. Now place the warm palms gently over your eyelids.
  • Stay in this position, until the heat from the hands has been completely absorbed by your eyes.
  • Keep your eyes closed, and then lower your hands.
  • Rub your palms again and repeat the process 3-5 times.

2. Blinking: This yoga exercise will help to strengthen your optic nerves and prevent dry eyes.


  • Start with your eyes open.
  • Blink around 10 times, as quickly as you can.
  • Close your eyes and take deep breaths for about 20 seconds.
  • Repeat blinking and closing your eyes, at least 3-5 times.

3. Sideways View: This exercise helps to stretch your eye muscles and relaxes your eyes, especially after a long day at work.


  • Sit with legs straight in front of the body.
  • Close the left fist and place it on the left knee, ensuring that your thumb points upwards.
  • Look at a point straight in front of your eye line.
  • Keep the head fixed in this position.
  • Breathing out, focus your eyes on the left thumb.
  • Breathing in, focus your eyes at a point in front of your eye line.
  • Repeat the movement with the right thumb.
  • Repeat the routine for both thumbs, at least 3-5 times.
  • Close your eyes and rest.

4. Near and distant view: This movement helps to train an organ called the ciliary body, which adjusts the lens of the eye and improves the range and quality of our overall vision.


  • Sit in a relaxed position, pick a point at a distance, and focus on it.
  • Extend your arm, and put your thumb right underneath the point of concentration.
  • Begin shifting your focus between the tip of your thumb and the faraway point, alternating rhythmically between near and distance vision.
  • Repeat the exercise 10 times.
  • After 10 repetitions, relax your eyes with palming asana.

5. Clockwork: This is a ‘miracle’ exercise for people who spend too much time on their screens. After all, it restores nerve strength and improves focus.


  • Picture a clock in front of your eyes, and raise your eyeballs, up to 12 o’clock.
  • Hold the eyes still for a second, then lower the eyeballs to six o’clock.
  • Continue moving the eyeballs up and down 10 times, without blinking (if possible).
  • Your gaze should be steady and relaxed.
  • Repeat with horizontal eye movements – from nine o’clock to three o’clock.
  • Continue moving the eyeballs 10 times, without blinking.
  • Complete this exercise by palming your eyes to relax them.

Practice these simple and effective yoga exercises every day for happy and healthy eyes!