Is The Bates Method Like Yoga?

“Postures (asanas) should be steady and comfortable.”

– The Yoga Sutras of Patanjali

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In the late 1800’s and early 1900’s, William H. Bates, M.D. lived and worked in New York City. Although he was 8,000 miles away from India, was he familiar with yoga? It’s curious that the methods Dr. Bates developed for improving eyesight are similar to some yoga practices.

In the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati, there is a short chapter titled “Yoga Exercises for the Eyes.” Some of these are direct Bates method techniques. But, it’s interesting that the author calls these “exercises.” The word exercise is not used anywhere else in the book, and in my experience, generally not used when describing yoga.

And just as I haven’t heard the word exercise used in describing yoga postures and practices, I haven’t heard Dr. Bates use the word exercise in his writings about natural vision improvement. Still, both in yoga and in natural vision improvement, the word exercise seems to crop up. And I think it’s misleading.

From a Western perspective, exercise implies using effort, pushing, forcing or straining. In the past, before I got deeper into yoga and became a yoga teacher, I injured myself multiple times while taking yoga classes. The last time I injured myself I was following my yoga teacher’s command, which believe it or not was, “Push it!” It took a while for me to finally understand that yoga is not a competitive sport. I now realize that yoga is a mental, physical and spiritual awareness practice, not an exercise class.

The last time I injured myself I was following my yoga teacher’s command, which believe it or not was, “Push it!” It took a while for me to finally understand that yoga is not a competitive sport.

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Yoga and the Bates method are awareness practices

Similar to yoga, the Bates method is an awareness practice. And, similar to yoga, the
Bates method is not a set of exercises. Until I understood this, I had little improvement in my vision.

In order to regain normal vision use and naturally relaxed clear vision, your must relearn to let go of effort, whether it’s during a yoga class or during a natural vision coaching session. If effort is applied, the practice is counter productive.

Swami Satyananda Saraswati and William H. Bates, M.D.

Let’s hear what Swami Satyananda Saraswati has to say about vision improvement. Here are some excerpts I chose from his book “Asana Pranayama Mudra Bandha.” And I’ve included a few yoga exercises very similar to the Bates method and to the relaxation approach to natural vision improvement of Dr. Bates.

I’ve also included a few yoga exercises quite unlike, and in contrast to, the Bates method. Exercises that Dr. Bates would probably not approve. Yet, since they are probably thousands of years old, long before William H. Bates, M.D., I think they deserve mentioning.

Glasses do not improve vision

“Many people wear spectacles or contact lenses to improve their vision. Glasses, however, do not actually cure bad eyesight. In fact, eye problems frequently get worse through their use, necessitating ever more powerful lenses.“

Dr. Bate found this to be true, saying, “It is only to be expected that this should make the condition worse, and it is a matter of common experience that it does. After someone begins to wear glasses, their strength, in most cases, has to be steadily increased in order to maintain the degree of visual acuity secured by the first pair.” And, as I also mentioned, Dr. Bates found that when you refrained from wearing your glasses your vision often improved.

Let go of strain

“Factors which contribute to bad eyesight are: artificial and bad lighting, prolonged television or video watching, poor diet, muscle inefficiency due to prolonged hours of office work and study, mental and emotional tension, toxic condition of the body and ageing.

Dr. Bates did not agree that environmental factors in and of themselves were the main reason for bad vision. He always maintained that the cause of poor vision was mental and emotional tension, or strain, that referred into physical tension of the muscles surrounding the eyes, squeezing the eyeball out of round and lowering vision.

“Before starting to read, if mental or muscular tension is experienced in the eyes, perform shashankasana (hare pose) for a few minutes. This asana will do much to calm the mind and relax the eyes.”

– Swami Satyananda Saraswati

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Practice relaxed reading

Contrary to popular belief, long periods of reading do not damage the eyes providing the mind and eyes are relaxed whilst doing so. If there is tension, then even a short period of reading can strain the eyes. Try to develop the ability to read with relaxed awareness and a good posture. Before starting to read, if mental or muscular tension is experienced in the eyes, perform shashankasana (hare pose) for a few minutes. This asana will do much to calm the mind and relax the eyes.

Dr. Bates also did not find reading in and of itself to be bad for the eyes. And, Swami Satyananda Saraswati and Dr. Bates would be in agreement that “doing anything with tension, including reading, was a strain on the mind and the eyes” and lowers vision. Practicing reading in a relaxed and natural way is beneficial for the eyes, and is part of the Bates method.

“It is impossible to read fine print without relaxing. Therefore, the reading of fine print, contrary to what is generally believed, is a great benefit to the eyes.”

– William H. Bates, M.D.

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Take off your glasses

Try to depend less on the use of glasses. Use them only when it is absolutely necessary. Leave them off during leisure time whenever possible. This will help the eyes to adjust and start functioning normally.

This quote from Swami Satyananda Saraswati sounds like William H. Bates himself. Dr. Bates discouraged the use of glasses. I think he would prefer they were never worn, and I sure encouraged his patients to wear them only when absolutely necessary. Leaving glasses off gives the eyes a chance to relax into seeing more naturally. But of course, do remain safe. If you need your glasses to drive or to operate dangerous machinery, please wear them.

Get grounded

The habit of walking with bare feet on the grass, sand or bare earth, either early in the morning or around sunset, is claimed to have a relaxing and beneficial effect on the eyes. This is due to the reflex connections between the soles of the feet and the visual areas of the brain. It is especially recommended where the feet are often in restrictive footwear.

Have you ever stood on wet grass in the morning or taken a walk on the beach and noticed how good it made you feel? This advice is obviously good advice from Swami Satyananda Saraswati to practice “grounding.” In the morning and evening, when the sun is least hot, there is more moisture in the grass, sand or earth you are standing on. Moisture helps to ground us, conducting the electricity flowing between us and the earth.

Dr. Bates, as far as I know did not mention going barefoot. Yet, in Bates’ day, 100 years ago, generally everyone was grounded much of the time since the soles of shoes were made of leather. And since leather contains some amount of moisture, the leather soled shoes of the past were more grounding than the rubber soled shoes of today.

Take a sun bath

A simple sun bath may also be taken while facing the rising or setting sun. The eyes should be closed. Feel the ultra-violet rays soothing and relaxing the eyes.

This description of a “simple sun bath” by Swami Satyananda Saraswati is of course similar to the closed-eyes sunning Dr. Bates recommended. Bathing our light-loving eyes in sunshine is beneficial, it’s relaxing, increases circulation and improves normal functioning of the eyes.

Dr. Bates also suggested turning the head gently left and right, as if saying, “no” while sunning. The effect of moving the eyes across the sunlight ads a meditative effect. You may become aware of apparent oppositional movement of the sun’s position which is very relaxing for the eyes. And as each eye moves in and out of light and shadow, through the light of the sun and the shadow of your nose, the pupils of each eye dilates and constricts, your eye’s ability to respond to changes in the brightness of light.

Therapeutic yoga exercises

The most common eye disorders today are related to functional defects in the ocular muscles exacerbated by chronic mental and emotional tension. The following simple exercises help to alleviate various disorders related to the malfunctioning of the eye muscles such as short (near) and long (far) -sightedness, presbyopia and squint.

Except for the use of the word “exercises,” this quote of Swami Satyananda Saraswati could have been written by Dr. Bates himself. That vision problems are related to mental and emotional tension is the foundation of the Bates method.

Take your yoga off the mat

The eye exercises should be practiced regularly with patience and perseverance. Eye exercises should be performed one after the other in the sequence suggested. The series should be practiced in its entirety, once early in the morning and/or once in the evening.

Do not expect instant cure or improvement. It takes years for the eyes to become defective, it will also take time, a few months or more, before noticeable progress will be made. However, improvement will come as it has to many people who have adopted a yogic way of life and gradually reduced the power of their glasses.

It would be beneficial to look beyond the the word “exercises.” Practicing while only on the mat, as if doing a separate set of exercises, is less helpful than taking your yoga off the mat and assimilating it into your daily life. This may be what Swami Satyananda Saraswati is suggesting by “adopting a yogic way of life.”

This sounds similar to what Dr. Bates has said. The Bates method of natural vision improvement is not just a series of exercises. Using your eyes correctly may start out as a conscious practice, that may at first feel like exercises, but the goal is to make the conscious unconscious. Make it a habit that is incorporated into your daily life.

The real goal is to practice correct use of your eyes all the time. To wake up your natural vision. To relearn to use your natural vision automatically. To make it a habit once again.

Be totally relaxed

The most important thing to remember during practice is to be totally relaxed. Do not strain as this will lead to fatigue and tiredness of the eyes. The facial muscles, eyebrows and eyelids should remain totally relaxed. After each exercise the eyes should be closed and rested for at least half a minute. The practice of palming may be performed at this time.

Swami Satyananda Saraswati says the most important thing while practicing is to be “totally relaxed.” This sounds like Dr. Bates speaking again. Relaxation is what the Bates method of natural vision improvement is all about. And, probably the most important advice Dr. Bates ever gave is to close and rest the eyes when they feel tired. Closing and resting them before they feel tired is better. Palming while your eyes are closed is even better.

Take off your glasses

Glasses should not be worn while performing the exercises.

Dr. Bates would of course agree. Glasses cause strain. In order to practice using the eyes in a relaxed and natural way, it’s best to allow them complete unencumbered freedom. See my last post, “What Do Glasses Do To Us?

Yoga Exercises For The Eyes

Exercise 1: Palming

Sit quietly and close the eyes.

Rub the palms of hands together vigorously until they become hot. Placed the palms gently over the eyelids, without any undue pressure.

Feel the warmth and energy being transmitted from the hands into the eyes and the eye muscles relaxing.

The eyes are being bathed soothing darkness.

Remain in the position until the heat from the hands has been absorbed by the eyes.

Then lower the hands, keeping the eyes closed.

Again rub the palms together until they become hot and place them over the closed eyes. (Make sure the palms and not the fingers cover the eye).

Repeat this procedure at least three times.

Benefits: Palming relaxes and revitalizes the eye muscles, and stimulates the circulation of the aqueous humor, the liquid that runs between the cornea and the lens of the eye, aiding the correction of defective vision.

Practice note: The benefits are enhanced if the exercises practiced in front of the rising or setting sun. Be aware of the warm and the light on the closed lids. Never look directly at the sun except for a few an initial moments when it is just rising but when it is about to set.

Exercise 2: Blinking

Sit with the eyes open.

Blink the eyes 10 times quickly.

Close the eyes and relax for 20 seconds.

Repeat the blinking 10 times quickly and then again close the eyes and relax.

Repeat 5 times.

Differences in yoga and Bates method practices

Some of the yoga exercises for the eyes are not similar to Bates method practices. For example, the practice of moving the eyes separately in relation to the head (looking left and right, up and down, while keeping the head still) was not taught, from my understanding, by Dr. Bates. In fact, it was discouraged.

In the Bates method, natural and relaxed eye use is the aim, the idea being to imitate relaxed and natural use of the eyes. For example, when you notice something off to the side, in your peripheral field, such as while driving and suddenly noticing another car in the next lane, you instantly react. Your eyes go there, but immediately your head follows, and so does your body.

• First your attention goes there,
• then your eyes follow your attention,
• then your head follows your eyes,
• and then you twist in that general direction.

This all happens in a fraction of a second. And it is natural. Moving just your eyes is not. And, if you do, it’s a strain and can lower vision and lead to more vision problems. This was studied in depth by optometrist Elliot Forrest, who found a relationship between the chronically repeated direction of eye movements and astigmatism.

That being said, there are some yoga exercises for the eyes described by Swami Satyananda Saraswati that do have you moving your eyes separately from your head. They may not feel as naturally relaxing, but can be helpful for toning and waking up neglected eye muscles.

If done in a completely relaxed way, moving the eyes separately from the head, in all directions, they may actually improve vision, and resolve vision problems such as common astigmatism. But, again, it is most important that while doing these exercises to remain totally relaxed. If there is even an ounce of discomfort, close and rest your eyes.

Feel free to try these yoga exercises. I consider them advanced practices because they require complete inner awareness and deep relaxation, otherwise they only cause strain, which is counter productive.

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 thumb 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 in to view. The head should not move. Look at a fixed point directly in front and on 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:

• Left thumb
• Space between the eyebrows, bhrumadhya
• Right thumb
• Space between the eyebrows
• 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 center.

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 onto stools.

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 of the right thumb on 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 returned 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, clothes and rest the eyes.

Palming may be performed several times.

Breathing: Inhale and the neutral position.

Exhale while looking down.

Inhale while looking up.

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

Exercise 5: Rotational viewing

Maintain the same body position as an exercise 4.

Placed the left hand on the left knee.

Hold the right fist above the right leg with the right thumb pointing upward Andy elbow straight.

Make a large circular movement with the right arm to the left, then upward, curving to the right, and finally returning to the starting position. Keep the eyes focused on the phone without moving ahead.

Perform 5 times clockwise and then 5  time  anti-clockwise.

Repeat with the left thumb.

Keep the head and spine straight throughout.

Finally, clothes and rest the eyes.

Call me may be performed several times.

Breathing: inhale while completing the upper arc of the circle.

Exhale while completing the lower arc.

The breath should be smooth and synchronized with the forming of a perfect circle.

Benefits: Rotational viewing restores balance and the muscles surrounding the eyes and improves coordinated activities of both eyeballs.

Exercise 6: Up and down viewing

Maintain the same position as an exercise 5.

Placed both fists on the knees with both thumb s

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.

Repeat 5 times with each thumb.

Keep the head and spine straight throughout.

Finally, clothes 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.

 Exercise 7: Preliminary Nasikagra Drishti (preliminary nosetip gazing)

Sit with the legs straight in front or in a cross-legged pose.

Hold the right arm straight directly in front of the nose.

Make a fist with her right hand, keeping the thumb pointing upward.

Focus both eyes on the tip of the thumb.

Bend the arm and slowly bring the thumb to the nose tip, keeping the eyes focused on the tip of the thumb.

Remain for a few seconds with the thumb held at the nose tip and the eyes focused there.

Slowly straighten the arm, continuing to gaze at the thumb tip.

This is one round.

Practice 5 rounds

Breathing: Breathe in as the thumb is drawn towards the nose.

Retained inside while holding the thumb at the nose tip.

Breathe out as the arms straightened.

Benefits: This exercise improves the accommodating and focusing power of the eye muscles.

This is a case of the eyes moving separately from the head that is natural, normal and can be done in a very relaxed and automatic way. This improves the ability for you to converge (turn your eyes in) and diverge (turn your eyes out) while focusing directly on the thing you want to look at. Practicing this in a completely relaxed way is beneficial. At first, it may feel uncomfortable, and it may be a strain. Go slowly. Take your time. The most important thing is to remain relaxed. Close your eyes often. Palm often. Eventually it will feel effortless.

Exercise 8: Near and distant viewing

Stand or sit at an open window, preferably with a clear view of the horizon, with the arms by the sides.

Focus the eyes on the nose tip, nasikagra dirshti, for 5 seconds.

Then, focus on a distant object on the horizon for 5 seconds.

Repeat this process 10 to 20 times.

Close the eyes and relax.

Palming maybe performed at this time.

Breathing: Inhale during near viewing.

Exhale during distant viewing.

Benefits: Same as for exercise 7 but the range of movements is further increased.

Practice note: Lie in shavasana for a few minutes after completing all 8 exercises.

Looking near and far is normal, natural and necessary for relaxed and clear vision. Just remember, this is not an exercise, in that it should not take effort. Stay relaxed. Closed your eyes and palm often.

Conclusion… relaxation

I hope this was helpful. My intention was to explore a yogic perspective on natural vision improvement and compare it with the Bates method. I think that yoga for vision improvement has been misunderstood in the same way the Bates method has been misunderstood. Both yoga and the Bates method highlight relaxation as most important. Calling them exercises is misleading.

I used a favorite and well respected text, “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati because of the importance put on relaxation, which is the foundation of the Bates method, of William H. Bates, M.D.’s writings, and of the field of natural vision improvement in general.

If you would like to explore the Bates method and yoga, as a Bates method teacher, natural vision improvement coach and yoga teacher, this is what I do. Feel free to contact me if you have any questions.

I would recommend an online yoga video course by behavioral optometrist and acupuncturist. Marc Grossman and yoga teacher Daniel Orlansky: “Yoga and Vision Improvement – Combining the Ancient Art of Yoga with Modern Eye Exercises to Help You See More Clearly.” I bought this course and found it beneficial. Many of the yoga practices mentioned in this article are taught in the course, and Daniel Orlansky teaches them in a very relaxing and soothing way. Even though he calls them exercises, I think Dr. Bates would approve.

Resources

• “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati, Yoga Publications Trust
• “Practical Yoga Sutras” by Dale Buegel, Vitality Matters, LLC
• “Learn Sasangasana (Rabbit Pose)” by Beth Spindler, Yoga International
• “A New Model Of Functional Astigmatism” by Elliot Forrest
• “Yoga and Vision Improvement – Combining the Ancient Art of Yoga with Modern Eye Exercises to Help You See More Clearly” by Marc Grossman and Daniel Orlansky