The Hand Over Eye Pose: A Comprehensive Guide


The Hand Over Eye Pose, also known as the Eye Pillow Pose, is a yoga posture that is practiced for relaxation and stress relief. It involves placing the hands over the eyes while lying down in a comfortable position. In this article, we will explore the benefits of this pose, its variations, and how to practice it.

Benefits of the Hand Over Eye Pose

The Hand Over Eye Pose is an excellent way to relieve stress and tension in the body. By blocking out light and external stimuli, the pose helps to calm the mind and promote relaxation. It can also help to alleviate headaches and eye strain, making it a great pose for those who spend a lot of time in front of a computer screen.

Improved Sleep

Practicing the Hand Over Eye Pose before bed can also help to improve sleep quality. By promoting relaxation and reducing stress, the pose can help you fall asleep faster and stay asleep longer.

Reduced Anxiety

The Hand Over Eye Pose is also an effective way to reduce anxiety. By blocking out external stimuli and focusing on the breath, the pose can help to calm the mind and alleviate feelings of anxiety and stress.

Variations of the Hand Over Eye Pose

There are several variations of the Hand Over Eye Pose that you can try to deepen your practice:

Supported Hand Over Eye Pose

In this variation, you can place a folded blanket or pillow under your head for extra support and comfort.

Legs Up the Wall Hand Over Eye Pose

In this variation, you can practice the Hand Over Eye Pose with your legs up the wall for an extra relaxing experience.

How to Practice the Hand Over Eye Pose

Now that you know the benefits and variations of the Hand Over Eye Pose, let’s learn how to practice it:

Step 1

Lie down on your back in a comfortable position. You can use a yoga mat, blanket, or pillow for extra comfort.

Step 2

Place your hands over your eyes, with your palms facing down and your fingers interlaced. Make sure that you are not putting too much pressure on your eyes.

Step 3

Close your eyes and take a deep breath in through your nose. Hold for a few seconds, then exhale through your mouth.

Step 4

Continue to breathe deeply and focus on your breath. Try to let go of any thoughts or distractions.

Step 5

Stay in the pose for 5-10 minutes, or as long as you like.

Tips for Practicing the Hand Over Eye Pose

Here are some tips to help you get the most out of your Hand Over Eye Pose practice:

Tip 1

Try to practice the pose in a quiet, dimly lit room to enhance relaxation.

Tip 2

Experiment with different hand positions to find what feels most comfortable for you.

Tip 3

Use a timer or set a gentle alarm to signal the end of your practice.

Tip 4

Try incorporating the Hand Over Eye Pose into your daily routine for maximum benefits.


The Hand Over Eye Pose is a simple yet powerful yoga posture that can help to promote relaxation, reduce stress and anxiety, and improve sleep quality. By practicing this pose regularly, you can experience the many benefits that it has to offer. So why not give it a try today?