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Eyes on the Mat: Balancing Healing and Harm

by | Aug 1, 2025 | Manuscripts | 0 comments

Priyal Maheshwari, B.Optom.,

Fellow Optometrist, Dr. Shroff’s Charity Eye Hospital, New Delhi, India

 

Yoga, originating in India, is an ancient holistic discipline combining physical postures (asanas), controlled breathing (pranayama), and meditation. It works for both body and mind from enhancing flexibility and strength to reducing stress and improving mental well-being.

Intra-ocular Pressure (IOP) refers to fluid pressure inside the eye that maintains its shape and function. Increase in IOP damages the optic nerve, which may lead to Glaucoma and progressive loss of vision. (1)

The Double-Edged Sword

Yoga offers numerous holistic health benefits, but its impact on IOP can be both helpful and harmful, depending on the type of practice.

Poses that Raise IOP

Inverted poses like headstands (Shirshasana), shoulder stands (Sarvangasana), and downward-facing dog (AdhoMukhaSvanasana), Plow pose (Halasana position) can temporarily increase IOP. A study published in the journal PLoS ONE measured IOP changes and found that all four inverted poses tested led to significant increases in IOP during the pose. (2) Found Adho Mukha Svanasana (downward-facing dog) pose caused the greatest IOP rise in both healthy and Glaucoma patients, suggesting caution for those at risk. (3)

Figure 1: Different types of yoga poses

Practices that Lower IOP

Conversely, yogic breathing exercises and meditation may help lower IOP or stress relief. A 2018 randomised controlled trial showed mindfulness meditation reduced IOP in Primary Open-Angle Glaucoma patients and improved quality of life. (4) A 2023 meta-analysis found up to a 31.8% reduction in IOP after just three weeks from yoga-based relaxation techniques, especially meditation and controlled breathing (pranayama). (5)

Additionally, it has been reported that Tratak, a focused gazing practice, lowered IOP over 28 days in glaucoma patients. (6)

Practical Advice for Yoga Practitioners with Glaucoma

For Glaucoma or Glaucoma-risk patients, adapting your appropriate yoga practice is essential for eye safety. Follow these expert tips. (7)

  • Avoid inverted poses: Postures that place your head below your heart like headstands, shoulder stands, and downward-facing dog should be avoided.
  • Prioritise gentle movements: Opt for slow, restorative yoga focused on balance, stretching, and relaxation.
  • Incorporate pranayama and meditation: Breathing techniques and mindfulness practices can reduce stress and support healthy eye pressure.
  • Avoid breath-holding (Kumbhaka): Forceful breath retention should be skipped, especially during effortful poses.
  • Communicate openly: Keep your doctor and yoga instructor informed so they can help tailor a safe routine.

Figure 2: Fundus image of normal optic disc

Figure 3: Fundus image of normal optic disc

Conclusion

Yoga can support eye health when practiced mindfully, especially for those with Glaucoma. Avoid inverted poses that raise eye pressure and focus on gentle breathing and meditation to reduce stress and support pressure balance within the eyes. Always consult your eye doctor and a trained yoga instructor before beginning or changing your routine. With proper guidance, yoga can safely protect your vision while enriching your body and mind. (8)

Take care of your eyes, use yoga as a tool for healing, not harm. Move mindfully through each pose, supporting harmony in your body, mind, and vision.

    • Y: Your Eyes Are Important
    • O: Breathing in oxygen
    • G: Mild Pressure, Mild Postures
    • A. Visual Awareness

 

References

  1. Weinreb, R. N., & Khaw, P. T. (2004). Primary open-angle glaucoma. Lancet, 363(9422), 1711–1720. https://doi.org/10.1016/S0140-6736(04)16257-0
  2. Jasien, J. V., Jonas, J. B., de Moraes, C. G., & Ritch, R. (2015). Intraocular Pressure Rise in Subjects with and without Glaucoma during Four Common Yoga Positions. PloS one, 10(12), e0144505. https://doi.org/10.1371/journal.pone.0144505
  3. Shajiei, T. D., Wachtl, J., Schuknecht, A., Bachmann, L., &Kniestedt, C. (2024). The Effect of Yoga on Intraocular Pressure Using the “iCare HOME2” Tonometer. Effekt von Yoga auf den Augeninnendruckermitteltmitdem „iCareHOME2“-Tonometer. KlinischeMonatsblatter fur Augenheilkunde, 241(4), 347–354. https://doi.org/10.1055/a-2200-3970
  4. Dada, T., Mittal, D., Mohanty, K., Faiq, M. A., Bhat, M. A., Yadav, R. K., Sihota, R., Sidhu, T., Velpandian, T., Kalaivani, M., Pandey, R. M., Gao, Y., Sabel, B. A., & Dada, R. (2018). Mindfulness Meditation Reduces Intraocular Pressure, Lowers Stress Biomarkers and Modulates Gene Expression in Glaucoma: A Randomized Controlled Trial. Journal of glaucoma, 27(12), 1061–1067. https://doi.org/10.1097/IJG.0000000000001088
  5. Zaher, O., Kuchtaruk, A. A., McGinnis, E. S., Paunic, M., &Malvankar-Mehta, M. S. (2024). Effect of various relaxation techniques on the intraocular pressure of patients with glaucoma: systematic review and meta-analysis. Canadian journal of ophthalmology. Journal canadiend’ophtalmologie, 59(4), e343–e349. https://doi.org/10.1016/j.jcjo.2023.06.007
  6. Sankalp, Dada, T., Yadav, R. K., Sharma, H. B., Netam, R. K., &Kochhar, K. P. (2022). Effect of Tratak (Yogic Ocular Exercises) on Intraocular Pressure in Glaucoma: An RCT. International journal of yoga, 15(1), 59–69. https://doi.org/10.4103/ijoy.ijoy_160_21
  7. Weiner G., Cole R., Ou Y., Ritch R. (2020). Glaucoma and exercise: What patients should know. American Academy of Ophthalmology. https://www.aao.org/eye-health/diseases/glaucoma-and-exercise
  8. Glaucoma Research Foundation. (n.d.). Yoga and glaucoma: What you should know. https://glaucoma.org/articles/yoga-and-glaucoma

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