What is trataka?

Trataka means continuous staring at or focusing on an object. It is a method of being able to hold attention for a longer period of time.

It is a purification process (shuddhikriya) which is the last cleansing method (shatkarma) within Hatha Yoga and a concentration method from Raja Yoga.

There are 2 types of trataka practice:
– bahiranga trataka= external gazing
– antaranga trataka= internal gazing. You begin like bahiranga trataka but once you’ve taken in the image of the object you keep the eyes closed.  If you do not use an object to look at then usually you can imagine a flame or spot of light in the middle of the eyebrows. This is a more advanced practice where you must keep on bringing your awareness back to something,that you can’t actually see.

Before starting with trataka

You can start off by moving the eyes without moving the head, where you roll your eyeballs up and down, sideways, and from corner to corner diagonally. Initially, you can make this movement with open eyes and then repeat them with closed eyes. This will give the requisite exercise to the eye muscles. This is then followed by trataka.

How to perform trataka?

Sit with your back straight.
Keep your eyes fixed on an object without winking till tears start streaming down your face.

The small object can be for example:
– the flame of an oil lamp
– an image
– a picture
– the letter ‘AUM”.

This object should be placed in the line of sight at a distance of about four to six feet. You can also do this kriya (Kriyas are physical cleansing techniques in Hatha Yoga) without any object in front of you. Having an object is not necessary. Just stare in front of you at the wall without moving the eyeballs or eyelids. Ensure that you stare at a certain point on the wall.
The flame of a candle is a neutral object, if you use another object, make sure that it does not arouse any positive or negative emotions.  

What are the benefits of trataka?

Trataka would help by cleaning the eyes with the provoked tears, removing fatigue, and improving vision.

In addition to cleansing, trataka would also promote the development of the concentration.

Over a period of time, you will experience the silence of the mind.

According to Swami Satyananda Saraswati, trataka helps relieve tension and anxiety, as well as depression and insomnia. In addition, it improves memory, concentration, and willpower. All things that are important in daily life.

Preparation for meditation

Trataka can be practiced as an independent method and also in preparation for meditation. Start with trataka to silence the mind and then go to the meditation. This way, you will reap the benefits of meditation. Since you are exercising the eye muscles, they become stronger. You can perform this kriya daily without any harmful effects.

Can Trataka improve eyesight?

Authentic traditional texts of yoga describe the benefits of trataka on a whole range of physiological and cognitive functions, but the number of published literature and scientific studies is limited (source).

According a limited clinical study from Shalakya Tantra, Institute for Post Graduate Teaching and Research in Ayurveda, “there is a moderate improvement in clarity of vision, contrast sensitivity, and fineness of objects”. However, it is advised that trataka should act as adjuvant therapy and that in order to get a better result one should adopt pharmacological interventions lifestyle, and diet modifications.

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