Eye Care Our eyes are muscles that can be exercised just like biceps or abs. We don't have to default to prescription lenses when vision becomes challenging. For clearer vision and eye strength, yoga has kriyas and mudras specifically designed to enhance eyesight.
producing tears through Trataka Shatkriya to cleanse and lubricate the eyes
Complimentary Approaches
Supplements - Again, because diet alone is not enough to provide adequate eye nutrition, eye-specific supplements can be taken to improve contrast, degeneration and acuity - Lutein, Zeaxanthin, Astaxanthin and Bilberry extract. These supplements are mostly carotenoids - anti-oxidants rich in Vitamin A that prevents further cell damage caused by free-radicals (unstable molecules that have lost their electrons and damage the cells), enhance the immune system and promote healthy eyes. Supplements are amazing but you can get Vitamin A naturally by juicing carrots.
Carrot Juicing - It's extremely rare that anyone gets a balanced diet to provide the required nutrition our eyes need. I learned this first hand when I started juicing carrots for taste. It tasted so good I was drinking 1 quart of fresh carrot juice daily for about 3 months. When it came time to get an eye exam, my eye doctor said my astigmatism was completely gone and that my eye grade was better than 20/20 so I didn't have to use my reading glasses anymore! Even when I stopped juicing, my eyes remained in great condition and it was not only til I hit my 50s when the aging process started taking its toll on my eyes.
The 90-Minute Class This class uses traditional yoga eye exercises and conventional vision therapy to enhance eyesight and bring back that glow.
Props - have props ready: pinhole glasses, Brock string already set up, Gabor patch screen on the monitor, bread dough rising (so at end of class, carrot juicing and use pulp for 2nd rising)
Introduction - (writing things down on a white board and showing props [brock string, pinhole glasses]) eyes are just muscles, the aging process, yoga kriyas/mudras, pinhole glasses, carrot juicing, supplements, Gabor patches, Brock String method
Breathing - 30 Bhastrika with a breath-hold on the last exhale - hold for as long as possible. The body chemistry is correct - it is already alkaline. The need for air is diminished even though the reptilian brain(cerebellum + brain stem [medula oblongata, pons, mid-brain and thalamus]) is complaining. On the next inhale, fill the lungs and hold the breath. Engage Mula Bandha, Uddiyana Bandha, imagining the white Kundalini Shakti rising up through the Sushumna and pushed up inside the head. Chin to the chest, Jalandara Bandha, to seal the energy and hold the breath as long as possible. 3 rounds.
Relaxation - it is very important to get the body relaxed before the eye exercises. This relaxes the eyes and the optic nerve. Relaxation is the base and foundation of eye therapy. To relax the eyes, we have to relax the shoulders, chest, upper back and neck. Remove rings and watches so blood flows more freely.
scapular/head movement - standing up, place your outstretched arms against the wall at shoulder level. Do a cat-and-cow with the shoulder blades. Inhale, move the chest towards the wall and squeeze the shoulder blades close to each other while keeping the arms straight. Hold this position while moving the head from side to side. On the exhale, move the chest away from the wall, moving the shoulder blades apart. Hold this position while moving the head from side to side. One minute on each cat and cow.
arm movement A - interlace the fingers, straighten the arms and move the arms in a circular motion to warm-up the shoulders. Synchronize breathing with this movement. Widen the circular motion. Other side. One minute on each side.
arm movement B - interlace the fingers but turn them outwards. Move the same way as before - notice this time that the movement has a wider range of motion. One minute on each side.
Palming - rub the palms, interlaced fingers and the hands (like washing hands) until they feel warm. You can use cream if the hands are dry. Cup the eye orbits with the hands while slightly leaning forward. No pressure on the cheekbones or on the eyes. Imagine complete darkness. You are in a pitch-black environment. In blackness, the eyes and the optic nerve become more relaxed. Focus on your breathing and feel that the body is getting more and more relaxed with every breath. Hold this palming position while continuing to breath. As you inhale, feel the body expanding like a balloon. As you exhale, feel the body deflating like a balloon with release air. Continue breathing and continue feeling this expansion and deflatiton on the body as you breath.
Gabor Patches - with age, usually beginning 30, the eye lenses harden making it hard to focus on nearby objects (presbyopia). If this cannot be helped, another approach to vision therapy is using the Gabor Patches. They don't really improve eyesight, but retrain the brain in interpreting what the eyes are seeing - visual perception. The improvement lies in visual acuity and contrast sensitivity. Here is a sample game.
Pinhole Glasses - Pinhole glasses are cheap and they allow you to read the fine print without squinting. It is still debatable if this restores the eye to normal vision, but it surely does not contribute to the erosion of eye health unlike prescription lenses.
Brock String - Brock String is a popular vision therapy that uses a string with different colored beads tied along its length. Practitioners focus with both eyes on any of the beads and get instant feedback if they both see the 2 lines leading towards it and the 2 lines behind it. This determines if you have Amblyopia(lazy eye), Convergence Insufficiency(coordinated movement of both eyes as focused objects get closer) and Strabismus(eyes do not align properly when looking at an object - crossed-eyed).
Surya Pradarshini Mudra - from hereon, things are up to you until the end of the class - no one knows how long it will take for tears to flow.
In lotus (padmasana), 4 fingers of the 2 hands are interlaced and the thumbs form a cross (concentrate on this area), hands on shoulder level. Strained, tired eyes are given its glow again. Eyesight improves.
Trataka Kriya - while on Surya Pradarshini Mudra, fix the gaze on one spot without blinking (preferably a candle light). On the in-breath, fill the lungs, pause and on the exhale, chant OM softly. When the lungs are empty, hold the breath and stay relaxed while keeping your focus on that object without blinking. The eyes will feel like burning. Inhale when the need for air is felt. Do not blink. Keep staring on that object until tears flow on both eyes.
Trataka cures all diseases of the eye, provides good eyesight, and develops the power to become adept at Sambhavi Mudra.
Sambhavi Mudra - once tears start flowing from both eyes, close the eyes and fix the gaze on the area between the eyebrows (Ajna Chakra) for the next 20 minutes. Meditating on Sambhavi Mudra produces measurable benefits on breathing and brain activities through the brain stem within 24 hours. This gives rise to single-pointedness of the mind. Life obstacles are smoothened-out instead of encountering snags along the way.
Palming - rub both hands until heat is generated. Gently place the hands over the eyes and envision the eyes absorbing all that prana-rich heat from the hands.
Meditation - meditate for 5 minutes in gratitude for the gift of already having fresh eyes with keen acuity, feel (not think) the feeling of having sharply focused eyes, eyes that can see even if it's dark, eyes that can read from near and far.
Carrot Juice treat - everyone juices their own carrots
Ending Thoughts As we age, the eyes deteriorate. So eye therapy is a constant wellness program for the eyes - it's not a one-time fix. Palming and nutrition play a major role and should be part of the program even if different modalities are employed (Brock String, Gabor, etc).
Eyesight is a precious gift and should be taken as such.
Irlen Syndrome Eye Test - offensive light (flourescent, LED, computer screens) can cause 1 in 2 people adverse effects - fuzzy sight, foggy thinking, headache. Placing a color overlay can help. This test can help determine for Irlen Syndrome.
f.lux - a free software download to lower blue light spectrum from your computer. However, when you have "Night Light" feature on your Windows OS, you can just simply activate it.
Bulletproof - Dave Asprey gives 6 biohacks to improve eyesight
Vision Therapy Youtube videos:
Meir Schneider: Yoga for Your Eyes
Lazy Eye Exercise
Cover your healthy eye and do the exercise with your lazy eye, 1 or 2 feet distance from the screen, depending on screen size, full screen display on a dark room, 15-20 minutes of exercises every day, twice a day. Make your eye move around the eye socket by following the movement of the red ball.
Gabor Patch 3-Min Exercise
Reader Comments:
Suzi (Jul 28, 2020) Very cool, G, and so important. I had a student with Irlen syndrome, he needed special yellow glasses
Gigit (Jul 28, 2020) Amber glasses, Gabor Patches and eye covers were also a few of the eye tools I covered in the class.
Tom (Jul 28, 2020) Are there exercises for glaucoma?
Gigit (Jul 28, 2020) Sorry, Tom, I have not yet looked into that.
Martha (Jul 28, 2020) Thanks for this. I always forget about my eyes, but love to work them when I do remember!
(June 14, 2014) Full 2-hour yoga sequence to develop the abdominal core. Core underpins nearly every activity you do, but it is also one of the most neglected muscle group in the body...more »»
Chiang Mai, Thailand
IMPORTANT PLACES
Bus Station Train Station Chiang Mai International Airport Nong Buak Hard Park - free yoga classes daily
HOTEL
Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families
MOTORBIKE RENTAL
Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200
USEFUL INFORMATION
Chiang Mai FYI / Tips
crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
hot season begins March and lasts until June
wet season begins July and lasts until September
best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
you have to try Khao Soi, this is north Thailand's culinary staple
the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
shared red taxi (songthao) - B30 standard fare plying all over Old City
for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km2 with lots to discover
FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.
Blues/Jazz Bars in Chiang Mai
North Gate Pub - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays by the 11pm band
Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
Chiang Mai Cost Index
B60 Chiang beer
B250 1 hour drop-in yoga session
B200 one hour Thai body massage at WAYA Massage(highly recommended)
B50 noodle soup with meat
B50 coffee
B40 pad thai
B30/kilo wash-only laundry
B50/kilo wash+iron laundry
B100-150 dorm bed/night
B250 fan room/night
B30 internet cafe/hour
B170-190 Movies Sat-Sun and public holidays
B130-150 Movies weekdays
B100 Movies Wednesdays (movie discount day)
B750 1/2 day Thai cooking lessons
B900-1000 1 full day Thai cooking lessons
B400 Muay Thai boxing ticket
B2500 starting room rate at the luxury hotel, Nawa Sheeva(highly recommended)
Transportation
B450 bus, Chiang Mai to Bangkok
B160-180 bus, Chiang Mai to Pai
B1250 bus, Chiang Mai to Luang Prabang
B1650 slow boat, Chiang Mai to Luang Prabang
B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
B50 bicycle rental, 24 hours
B200 motorbike rental, 24 hours
B273 #51 sleeping train from Bangkok to Chiang Mai
10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
Loei to Chiang Mai by Bus
From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).
How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days
60-Day Thai Tourist Visa
NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.
Bring the following to the Thai embassy:
a) proof of money (bank statement will suffice)
b) flight booking to Thailand
c) onward flight back to your country from Thailand
d) filled-in tourist visa form
e) 2 passport pictures
f) hotel booking in Thailand (they didn't ask me for this but better be safe)
g) passport with at least 6 months validity
After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
NOTE: after 2 successful attempts, I was already questioned the 3rd time.
30-Day Extension
NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.
bring the following to the Immigration Office:
a) passport (make sure your Tourist Visa hasn't expired yet)
b) Baht 1900
c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
d) completed TM7 visa extension form (available at the Immigration Office)
e) one 4cmx6cm passport picture
submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
when they call you again, they'll give you your passport with your extended visa. That's it!
when there are no lines, the whole process can take only 10 minutes
arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!