WHAT IS PALMING IN YOGA

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Palming in yoga is a relaxation technique often used in eye yoga or pranayama practices to relieve eye strain and promote a sense of calm. It involves rubbing your palms together to generate warmth and then gently placing them over your closed eyes. Here's how it works: Steps for Palming: Sit Comfortably: Sit in a relaxed, upright posture with your back straight. Rub Your Palms: Vigorously rub your palms together until they feel warm. Cover Your Eyes: Close your eyes and place your warm palms over them without applying pressure. Ensure your palms cup the eyes gently, blocking out all light. Relax and Breathe: Take slow, deep breaths and focus on the warmth and darkness. This helps relax the optic nerves and muscles around the eyes. Repeat: Perform this for 1–2 minutes or longer if desired. Benefits: Relieves eye strain caused by prolonged screen time or reading. Reduces stress and mental fatigue. Promotes better blood circulation around the eyes. Improves focus and concentration. Palming is a simple yet effective practice that can be done anywhere, making it a popular tool for both yoga practitioners and those seeking quick relaxation techniques
Palming is a foundational relaxation technique in yoga and holistic wellness practices. It goes beyond merely relieving eye strain, encompassing mental relaxation and promoting overall well-being. Here’s a more detailed exploration: Origins and Philosophy: Palming is rooted in ancient yogic traditions that emphasize the connection between the eyes, mind, and nervous system. It is often associated with Dr. W.H. Bates, a pioneer of natural vision improvement techniques. While palming is widely recognized in modern eye yoga, its principles align with yoga's broader goal of achieving harmony between body and mind. Detailed Benefits: For the Eyes: Relaxes Eye Muscles: Prolonged screen use or intense focus causes strain on the ciliary muscles. Palming helps relax these muscles. Improves Vision: Regular practice may reduce symptoms of myopia, hyperopia, and presbyopia by encouraging proper eye alignment and relaxation. Soothes Dry Eyes: Enhances tear production and reduces dryness by promoting blood flow. For the Mind: Stress Reduction: The warmth and darkness create a calming effect, activating the parasympathetic nervous system, which reduces stress. Mental Clarity: Blocks out sensory distractions, offering a moment of mindfulness and focus. For the Body: Encourages Stillness: A brief pause in a busy day can center the mind and body. Improves Posture: Practicing palming in an upright, relaxed position reinforces good sitting habits. Scientific Backing: Darkness Therapy: Covering the eyes induces a state of relaxation, which has been shown to reduce cortisol (stress hormone) levels. Heat Therapy: The warmth generated by rubbing palms improves microcirculation around the eyes, aiding in cellular repair and recovery. Neuro-Visual Relaxation: Palming interrupts visual input, giving the optic nerve and brain a chance to "reset." Advanced Palming Techniques: Guided Visualization: While your palms are over your eyes, imagine a calming scene like a beach, forest, or open sky. This enhances relaxation and mental clarity. Affirmations or Mantras: Whisper or think calming affirmations such as "My eyes are relaxed, and I see clearly" while palming. Combine with Breathing: Inhale deeply for 4 counts, hold for 2 counts, and exhale slowly for 6 counts. Synchronizing breath with palming amplifies the calming effect. Progressive Relaxation: As you palm, progressively relax your entire body, starting from your toes and moving upwards. When and Where to Practice: Daily Routine: Include palming during morning meditation or before bedtime. Work Breaks: Take 2-minute palming sessions during long periods of screen work. Yoga Practice: Incorporate it into a yoga session after pranayama or before Shavasana (corpse pose). Precautions: Avoid pressing your palms too hard on your eyes, as this can increase intraocular pressure. Practice in a clean, calm environment to avoid distractions. Consult an eye specialist if you have underlying eye conditions like glaucoma or retinal issues before practicing extensively. By embracing palming as part of your wellness routine, you can support not just your physical eyes but also your emotional and mental balance. 1/2

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