Lana Farson, M.S., L.Ac., Licensed Acupuncturist and Herbalist

Tibetan Eye Exercises

Tibetan Eye Chart

The design of this Eye Chart was created by Tibetan Monks to exercise the eye muscles. The Tibetans have used natural eyesight improvement for centuries. If used for a few minutes, twice per day, your eyes should improve greatly over a few months. Normal eyes shift rapidly and continuously. Eyes with defective vision are fixed and staring. When staring eyes learn to shift, vision is improved. The eyeball is like a camera, and changes in focal length. To focus the camera you must adjust the distance from the negative to the front of the camera lens. Increase this distance to focus for close vision and decrease it for distant viewing.


Vision can be improved by natural methods. Tension causes eyestrain and impairs vision. Relaxation relieves tension. Relaxed eyes are normal. Whenever the eyes lose their relaxation and become tense, they strain and vision becomes poor. Vision can be improved only by education in proper seeing. Proper seeing is relaxed seeing.

Six muscles on the outside of the eyeball control its shape: four reach from front to back that flatten the eye, the other two belt it around the middle and squeeze it lengthwise from front to back. When the eyes are relaxed, these six muscles are flexible and cooperate automatically, adjusting the focal length as described above so that your eyes may see both near and far.

Just as dependence on crutches weakens leg muscles, so does dependence on glasses weaken your eye muscles by relieving them of responsibility. But muscles can be reeducated to do their duty. Relaxation of the eye and mind bring relaxation of the entire body. This general relaxation increases circulation and brings improved visual, physical and mental health. Relaxation is therefore essential to optimum visual performance.


The best way to give eyes a rest is darkness through palming. Eyes need rest periodically. Three to five minutes of palming is good, ten to twenty minutes is better. Put the left palm over the left eye on the angle with your nose and try to achieve a perfect fit. Then do the same with the right eye. The four fingers of one hand should be held gently across the four fingers of the other hand, the angle where they meet fitting over the bridge of the nose, so that the hollow of the hand makes a slight vacuum pressure on the eyeball. Keep the hands loose and soft. Try to rest the elbows on your lap or a tabletop.


Attach the chart to a convenient wall with the white center spot in line with the nose. Stand erect with the tip of your nose as close to the white spot as possible. Then move the eyes slowly clockwise following the outer edge of each arm of the figures including the black spot, until the beginning point is reached. Then repeat the same action in a counter clockwise direction.

After each cycle blink and relax the eyes and then do three to five minutes of Palming. (See “Palming” above). Repeat, being careful to avoid eyestrain.

Remember to breath deeply and rhythmically. Breathing is essential to vision, as it oxygenizes the blood. Try to do your exercises using real sunlight, not artificial light. Natural sunlight is good for the eyes.


  1. michael Max says:

    I like the eye chart, can you provide us with a larger one. This one is rather small and l does not scale well when I try to make it bigger. Thanks!

  2. Snezha says:

    I need to add a little bit to your Palming technique. As per yoga there must not be any pressure to eye balls. Check it by opening and closing your eyes under your palms.
    It is more important to achieve absolute darkness in front of the eyes comparing to the timing of palming. Make sure there is no light rays coming through the fingers.
    Another extremely important point is proper posture. The spine and the neck have make one perfect straight line. If you need to bend make sure that you bend in your waist and your spine and neck still make perfect straight line. It is extremely important for the blood vessels.
    Try to recall something black, it will help your mind.

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  7. Hortense says:

    je vais mettre en pratique ce exercice. je porte les lunette depuis plus de 20 ans.j’ais la quarantaine. je suis myope (+ 3,5 bientot). je serais heureuse de ne plus budgetiser de nouvelles lunettes. je vous tiendrais informée de l’évolution de la myopie. Merci beaucoup!

  8. Josette says:

    Merci pour ce partage, je ferai cet exercice au quotidien et vous tiendrai informés de mes résultats.
    thank you for sharing, I’ll tell you my results.

  9. Diana Rogers says:

    I remember my mother using eye exercises similar to these when I was a child. Thank you for these wonderful reminders.

    • Tomoe says:

      Thanks for the comment Shervin!I have no plans for any more hsynopis seminars for the moment but I am doing a joint venture with Adam Eason in January. Information can be found on my .As you enjoyed the book so much please feel free to post a comment and link to my page on any of your social network pages. You can also join my and leave a comment there.James Brown

  10. Mia says:

    This goes hand in hand with the holistic vision care book I just came across. Interesting that we’re now catching on to exercises that have been used for centuries. Exercises like these have improved my vision. Thanks for the helpful information.

  11. Heiko Schindler says:

    I had difficulty in following the “palming of the eye”. Would it be better to demonstrate how it works with some visual illustrations?

  12. Katrina H says:

    I like to do exercises like this while I’m studying. They give my eyes (and my brain) a break so that I can keep studying longer! It also helps to get up and move around every once in a while, or maybe even take a dance break, to get my blood moving.

  13. Liz Spurlock says:

    Nice design, I can see putting that up in my house.

  14. neurovision says:

    Eye relaxation is so important i think because eyes want relief like the whole body so Tibetan eye exercise works very well and The Tibetans have used natural eyesight improvement. Palming is also the good exercise for us because it is useful to improve vision.
    so nice post by author,its useful.

  15. Yoga Guy says:

    Many thanks for the info. – I’ll definitely give it a try !

  16. abdullah says:

    thank you Lana for your helpful hints for the humanity,not asking money in return.Much appreciated.I will try your suggested exercises. Allah (god) bless you.

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  21. binyamina says:

    This is fascinating. I recently was fitted for glasses and have been reluctant to start wearing them, partially because I believe there are alternative ways to work on my eyesight first. I am definitely going to try palming, since I know my eyes are strained and sometimes even twitch!

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