Yoga Practice Name
Tratak
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga, Vinyasa Yoga
Yoga Practice Type
Ashtang Yoga Category
Niyama
Hatha Yoga Category
Kriya
Steps and Description
- Light the candle and place it on a small table so that the flame is exactly at eye level when sitting.
- Sit in any comfortable meditation asana with the head and spine erect. Adjust the position so that the candle is an arm's length away from the body.
- Close the eyes and relax the whole body, especially the eyes.
- Be aware of body steadiness for a few minutes.
- Keep the body absolutely still throughout the practice.
- Open the eyes and gaze steadily at the tip of the wick.
- The flame may flicker slightly but the tip of the wick will always remain steady. Try not to blink or move the eyeballs in any way.
- Do not strain as this will cause tension and the eyes will flicker.
- The awareness should be so completely centred on the wick that body awareness is lost.
- If the mind begins to wander, gently bring it back to the practice.
- After a minute or two, when the eyes become tired or begin to water, close them gently.
- Gaze at the after-image of the flame in the space in front of the closed eyes. If the image moves up or down, or from side to side, observe it and try to stabilise it.
- When the image of the flame begins to fade, try to bring it back.
- When the image can no longer be retained, gently open the eyes and gaze at the tip of the wick once more.
- Repeat the procedure for external gazing.
Cautions and Limitations
- Trataka must be practised on a steady flame, so there should be no draught in the vicinity. The practitioner should always avoid undue strain.
- The ability to keep the eyes open without blinking should be developed gradually with consistent practice.
- Trataka is an excellent method for clearing accumulated complexes, problems and suppressed thoughts from the mind, enabling the practitioner to witness what is surfacing.
- It is also possible, however, for these problems to manifest too rapidly which may be mentally disturbing.
- If this occurs, stop the practice and seek advice from an expert yoga teacher.
Contraindications
- Epileptics should not practise trataka on a candle flame but should choose a totally steady object to gaze on.
General Benefits
- This practice makes the eyes clear and bright. It balances the nervous system, relieving nervous tension, anxiety, depression and insomnia.
- It improves the memory and helps to develop good concentration and strong will power.
- It activates ajna chakra and is an excellent preparation for meditation.
Benefits for Disease
Depression
