Exercise 3: Sideways viewing

Assume a sitting position with the legs straight in front of the body.

Raise the arms to the sides at shoulder level, keeping them straight, and point the thumbs upwards.

The thumbs should be just in the peripheral vision when the head is facing forward. If they are not clearly visible, bring them slightly forward until they come into view. The head should not move. Look at a fixed point directly in front and on a level with the eyes. Fix the position of the head in this neutral position.

Then, without moving the head sideways, focus the eyes on the following, one after the other:
a) left thumb
b) space between the eyebrows, bhrumadhya
c) right thumb
d) space between the eyebrows
e) left thumb.

Repeat this cycle 10 to 20 times keeping the head and spine straight throughout.

Finally, close and rest the eyes.

Palming may be performed several times.

Breathing: Inhale in the neutral position.

Exhale while looking to the sides.

Inhale and come to the centre.

Benefits:

Sideways viewing relaxes the tension of the muscles strained by constant reading and close work. It also
prevents and corrects squint.

Practice note:

If the arms become tired they should be supported on two stools.