Up and down viewing

• Maintain the same position as in Front and sideways viewing.
• Place both fists on the knees with both thumbs pointing upward.
• Keeping the arms straight, slowly raise the left thumb while following the motion of the thumb with the eyes.
• Once 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.
• Practice the same movement with the right thumb.
• Repeat 10 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.