Exercise 4: Front and sideways viewing

Maintain the same body position as in exercise 3 but place the left thumb on the left knee so that it points upward.

Hold the right thumb to the right of the body so that it points upward.

Without moving the head, focus the eyes on the left thumb, then on the right thumb and then return to the left thumb.

Repeat this process 15 to 20 times, then rest and close the eyes.

Repeat the same procedure on the left side of the body.

Keep 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 down.

Inhale while looking up.

Benefits: Front and sideways viewing improves coordination of medial and lateral muscles.