Page 1 - Practical 30
P. 1

Practical Manual



                                        Practical 30



                                        Trataka Kriya



              Trataka kriya is by gazing at a fixed point or object without blinking the eyes.
              This should be an effortless process without strain.
                                                                                                Note
              Aim

              To perform the Trataka Kriya.

              After completion of this practical you will be able to perform and demonstrate the
              practice of Trataka Kriya.

              Requirements

              •  Yoga mat – 1

              •  Candle stand ( 21/2 height) – 1

              •  Object like candles, ghee lamp, Yantra, Bindu etc.
              Preparation of Yoga classroom

              •  The room should be calm, clean and dark & wind free.

              Preparation of practitioner

              •  Wear comfortable loose, light cotton clothes (Not too tight)

              •  Remove accessories like spectacles, contact lens etc before practice.

              Method

              1. Light the candle and keep it in front of the eye level at about 4 feet.
              2. Sit in Padmasan or Sukhasan, keeping the back straight. Relax the whole
                 body and be calm and quiet.

              3. Now open your eyes and gaze the flame of the lamp without blinking.

              4. Gaze for as long as possible without strain.

              5. When the eyes begin to tire, burn or shed tear then gently close your eyes.

              6. Again open the eyes and start with the same procedure.
              7. Slowly increase the practice. With practice, one can go from few seconds to
                 few minutes without blinking, Do not extend it beyond 20 minutes.


            Physical Education and Yog
                                                                                                             91
   1   2