Exercise 6: Up and down viewing

Maintain the same position as in exercise 5.

Place both fists on the knees with both thumbs pointing upward.

Keeping the arms straight, slowly raise the right thumb while following the motion of the thumb with the eyes.

When the thumb is raised to the maximum, slowly return to the starting position, all the time keeping the eyes focused on the thumb without moving the head.

Practise the same movement with the left thumb.

Repeat 5 times with each thumb.

Keep the head and spine straight throughout.

Finally, close and rest the eyes.

Palming may be performed several times.

Breathing:

Inhale while raising the eyes.

Exhale while lowering the eyes.

Benefits: Up and down viewing balances the upper and lower eyeball muscles.