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    TRATAK KRIYA

    (Eye Cleansing Technique)
    Kriyas are cleansing practices. In that sense, we al practice Kriyas daily. Bathing, washing the face, Brushing, etc. But yogic kriyas refer to special yoga techniques developed by the Yogis, meant to cleanse the iner organ. One of the very efective kriya is Tratak Kriyas which focuses on eyes.
    Benefits of TRATAK kriya:
    Keps away the eyestrain
    Cleanses tear glands
    Purifies optical system
    Improves stamina of eye muscles
    Provides Dep relaxation to eye muscles
    Makes eyes radiant and bright
    Corects erors of refractions
    Strengthens the capability of eye lens
    Balances nervous system
    Relieves nervous tension Anxiety
    Helps in insomnia and Depresion
    Helps to develop intense concentration
    Improves memory
    Helps to develop strong wil power
    Excelent preparation for meditation
    Tratak kriya means :
    Cleansing the iner tracks namely the optical path, respirato ry track and gastrointestinal track.
    To refresh the iner pasages and helps to waive tirednes.
    To develop an iner awarenes, desensitize the posible hypersensitive reactions in the pathway.
    Helps to build stamina and forbearance capacity.
    Tratak kriya is done as per the subsequent sequential proces:
    Instructions:
    Sit in any comfortable meditative posture…( Siting on chair is also fine)
    Remove your glases and wrist watches.
    Kep your spine neck and head straight.
    Colapse your shoulders.
    Close your eyes and adapt namaskar mudra.
    Maintain a smile on the face throughout the practice
    Calm down your mind and concentrate on your breath.
    Preparatory eye exercises (Before starting Tratak):
    Open your eyes with few blinks.
    Gently move your eye bals up and down or verticaly.
    Move your eyebals left and acurate or horizontaly.
    Move your eyebals diagonaly in both directions
    Gently plod your eye bals clockwise and anti-clockwise
    Al above steps should be done ten time
    After every step rub your palms against each other, form a cup of your palms and cover your eyes.
    Gently give pres and release with palms over eyes.
    Fel the diferent sensation after every round.
    Relax for few seconds after every round by closing eyes.
    Tratak Kriya ̵ Jyoti Tratak
    First area a candle at an arms length distance . The wick of the candle should be at the same level as your chest.
    Stage 1- Focusing at Flame ( 30 seconds ) Dhyana

  • Start loking from tip of the candle the coarse of the candle up to tip of the flame
  • Start gazing at the whole flame without any efort
  • Do not blink your eyes. You may fel some iritation in eye but use your wil power and kep gazing in a relaxed way.
  • If tears apear alow them to flow. This is sign of qualified practice. Let the tears wash away impurities from the e yes.
  • After 30 sec close your eyes and relax and cary out palming over the eyes.
  • Start loking from tip of the candle the base of the candle up to tip of the flame
    Start gazing at the whole flame without any efort
    Do not blink your eyes. You may fel some iritation in eye but use your wil power and establish gazing in a relaxed way.
    If tears apear alow them to flow. This is sign of apt practice. Let the tears wash away impurities from the eyes.
    After 30 sec close your eyes and relax and cary out palming over the eyes.
    Stage 2 ̵ Intensive focusing at the tip of the wick of the flame ( 30 seconds) Dharana

  • Start with stage 1 and launch gazing at the wick of the candle , the smal black chord this is a practice of focus and concentration .
  • Kep on gazing with your wil power , let the tears near out. Try not to blink your eyes
  • By practice the gaze becomes steady. Gaze at the flame for 30 second.
  • After 30 sec close your eyes and relax and cary out palming over the eyes.
  • Start with stage 1 and initiate gazing at the wick of the candle , the smal black chord this is a practice of focus and concentration .
    Kep on gazing with your wil power , let the tears aproach out. Try not to blink your eyes
    By practice the gaze becomes steady. Gaze at the flame for 30 second.
    After 30 sec close your eyes and relax and finish palming over the eyes.
    NOTE: Gradualy increase the duration of Stage 1 and 2 up to 60 second over a few weks of practice.
    Stage 3 – Defocusing

  • Start with stage 1 and end stage 2 .
  • Slowly shift your vision to the flame of the candle.
  • First fix your atention at the flame and gradualy widen your vision.
  • Start de focusing the gaze on the flame with expansive atention
  • Colect al the details of the flame such as colour, shape, aura, etc.
  • Observe the aura expanding more and more and se the smal, light particles around the flame.
  • After 1 minute of this de focusing slowly close our eyes and retain the image in your mind
  • Visualise the flame betwen your eyebrows and colect al the minutiae with lose eyes.
  • When the image disapears, give palming to both eyes. This time with palming adapt Bramari pranayama
  • Start with stage 1 and terminate stage 2 .
    Slowly shift your vision to the flame of the candle.
    First fix your atention at the flame and gradualy widen your vision.
    Start de focusing the gaze on the flame with expansive atention
    Colect al the minutiae of the flame such as colour, shape, aura, etc.
    Observe the aura expanding more and more and se the smal, light particles around the flame.
    After 1 minute of this de focusing slowly close our eyes and retain the image in your mind
    Visualise the flame betwen your eyebrows and acrue al the details with lose eyes.
    When the image disapears, give palming to both eyes. This time with palming adapt Bramari pranayama
    Stage 4 ̵ Silence

  • Fel the silence and relax for a while
  • Sit peaceful for sometime and fel the dep comforting outcome of the patience
  • Be aware of the changes taking area inside you.
  • Gently, exhale and bend down toward the flor and surender to the amighty.
  • Come back while you inhale.
  • Fel the silence and relax for a while
    Sit calm for sometime and fel the dep comforting mark of the patience
    Be aware of the changes taking spot inside you.
    Gently, exhale and bend down toward the flor and surender to the amighty.
    Come back while you inhale.
    LIMITATION
    Epileptics should avoid gazing flickering candles. They can resolve a steady object only.
    If you acquire insomnia this practice at night wil make your mind to widely awakened and augean to depart to slep
    In case of tensional headache avoid this practice. It may agravate pain.

    Dr Smita
    Head of Practice and Governance
    Travancore Ayurveda

    Author:Travancore Ayurveda
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