Trataka can be practiced on several objects, but the most
popular and effective is trataka on a flame. This is because a flame (such as a
candle flame) produces the best after-image that helps in easier visualization
of the flame even when eyes are closed. This is the desired effect of Trataka -
wherein you can visualize and concentrate on the image even when the eyes are
You should first be seated in a comfortable meditative
posture or a squatting position with spine erect. If you have trouble squatting
on the mat, you may raise the seating by a few notches.
A candle is placed in a
Stand and the height of the stand is adjusted so that the wick of the
flame is at horizontal eye level. The stand is placed at an arm's length. Trataka is to be practiced with spectacles removed, so people with spectacles
may have to adjust the distance between the stand and themselves, so that they
observe a clear image of the candle wick without blur.
The focus should on the top end of the wick, as the candle
burns. Keep your eyes relaxed while fixing the gaze on the wick. Try not to
blink as blinking will interfere in the formation of a clear inner image.
This gaze is kept constant for some time and then eyes
closed. With the eyes closed, you should try to observe the inner image of the
flame at the eye brow center.
If you don't see it, don't be disappointed - you should
start seeing it with practice. Keep the eyes closed for as long as you see the
inner image. Then re-start.
Detailed instructions of Trataka should be had from your
teacher. The Health&Yoga Trataka stand is
also accompanied with instructions.
It can be safely said that the practice of Trataka is a
powerful practice especially relevant in today's stressful times and a necessary
one for the sincere yoga aspirant.