DrSaranyan_BU_CME

8/3/2019 DrSaranyan_BU_CME

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Dr.P.SaranyanPrincipal

Sant Hirdaram Medical College of Naturopathy andYogic Sciences

Bhopal - 462030


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Trataka - in Sanskrit, traka means - to look,or to gaze.

This practice is also called Eye Gazing and is

used to develop concentration. When one sitsand gazes continuously at some object, theprocess is called Trataka.

It is used in yoga as a way of developingconcentration, strengthening the eyes, andstimulating the Ajna chakra.


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Trataka Method of fixing the eye on oneobject. (Hatha Yoga Pradipika)

Trataka is one of the Shat Karmas (Kriyas)mentioned in Hatha Yoga.

The aim of Hatha yoga and shat karmas is tocreate harmony between the two majorpranic flows ida and pingala, therebyimparting physical and mental purificationand balance.


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Shat Karmas (Kriyas) the six actions /purificatory practices are dhauti, vasti, neti,nauli, tratakand kapalbhati.

It acts as stepping stone between physicallyoriented practices and mental practiceswhich lead to higher states of awareness.

It forms a bridge between Hatha yoga andRaja yoga. Traditionally, it is a part of Hathayoga but it may also be considered as a partof raja yoga.


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It is an external concentration practice inwhich one gazes steadily at some smallobject without blinking, while the eyelids are

held slightly more open than usual. The practice is continued until the eyes get

filled with tears and watering begins.

They should then be closed and the eyesrolled gently a few times, followed by rinsingthem carefully and gently with cold water.


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The purpose of this practice is to coordinatethe impulses of the sensory and motor

nerves, which assist in producing a state ofcalmness and tranquility necessary forconcentration.


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There are 2 types of Trataka. They are - Bahiranga Trataka (External)

- where one fixes their gaze on an externalobject.

Antaranga Trataka (Internal)- where gaze is at the third eye (inward and

upward). Or the inner celestial spaces such aschidakash or hridayakasha.


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By placing a candle at eye level 2 to 3 feetaway and sitting in a meditative posture,practicing kayasthairyam (steadiness of

body) With the intention of being detachedfrom all thoughts arising in the mind.

Now begin gazing steadily without blinking atan object such as a still candle flame orsymbol like om.


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If eyes become strained, imagine that thebreath is through the mid eye brow centreto Ajnachakra. Then when the eyes are closed

to rest, the subtle form is seen in the mentalspace, naturally leading to AntarangaTrataka.

It is important to choose carefully what is theobject for focus as a deep impression is madeon the mind any many subtle energies andinfluences are aroused by the practice.


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One pointed concentrated focusing on anobject seen within the inner celestial spaces

of mind. The preparation is the similar to Bahiranga

Trataka.


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Leaf Sky

Darkness Photo Idol Crystal Flower Your own shadow etc.


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Use of candle flame for practice.Preparatory eye exercises Up and down or vertical movements Right and left or horizontal movement of

eyeballs Diagonal movement of eyeballs (Two

directions) Rotational movement of the eyeballs

(Clockwise & anti clockwise)


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This practice is to be done in the darkpreferably in the evening.

Remove glasses, wristwatch and belt and

make yourself comfortable in the posture. Sit with your head, neck and spine erect.

Always open your eyes with a few blinks.

During eye exercises head should not to bemoved but the eyeballs.

Start looking at the floor and then slowly bringyour gaze onto the flame.


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Breathe slowly and deeply with awarenessduring palming.

Palms are placed in such a way that there is

complete darkness in front of eyes. Duringpalming dont let the palms touch or press theeyeballs.

The facial muscles, eyebrows and eyelidsshould remain totally relaxed.

Practice Trataka on a steady flame. Avoidundue strain to the eyes.


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Trataka, like other intricate yoga practicesshould be learnt under the direct guidance ofsome accomplished yoga guru/qualified

therapist ; otherwise there is every possibilitythat eye muscles as well as the nervoussystem may be damaged.

Eye should be splashed and washed withclean cold water immediately after thetrataka practice. This will stimulate the bloodsupply in the eye regions.


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Also avoid rubbing the eyes even if in thebeginning of trataka, you feel some eye strainwhich would be usual due to new adaptation to

eye exercises. Never practice trataka in the strong rays of the

sun.

Sun trataka with open eyes should beperformed only in the dawn and dusk hours ofthe day.


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Step 1. Effortless gazing or focusing

at flame.

Step 2. Intensive focusing at the tipof the wick of the flame.

Step 3. De-focusing followed bySilence.


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20/27Step IV: Silence


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It keeps away the eyestrain by strengtheningthe eye muscles and by giving deep

relaxation to them. It makes the eyes clear, bright and radiant. It cleanses the tear glands and purifies the

optical apparatus constantly exposed tovarious forms of irritants.


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It is known to correct refractive errors andbeneficial in relieving nervous tension,

anxiety, depression and lack of desire to sleep(Insomnia).


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Alpha waves are often seen in a relaxed individualwith eyes closed. Normally the alpha rhythm isblocked when the eyes are opened.

During Trataka alpha activity not only persists butalso increased slightly as the practitioner becomesless sensitive to the external stimulation.

The increase in alpha activity is an indication ofpleasant mood, less mental disturbance,absorptive, high state of one pointed-ness and nofluctuation of ideas or thrusts in the mind of thepractitioners.


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A shift of autonomic balance fromsympathetic to parasympathetic

predominance was indicated and diminutionin central activity shuts out the inner andouter worlds of the practitioner and keeps in

a state of alert awareness, which may lead tohigher state in yoga.


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Steadiness of gaze is directly related tosteadiness and concentration of mind.

The relaxed mind needs less time and the

disturbed mind needs more to completeTrataka. Experimental research of Dr. Lasslie M Lecron

of America has also proved that the flame of alamp or a candle has significant applications inpsychological and psychiatric healing.


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Trataka is a very effective procedure withmultidimensional benefits at physical, mentaland spiritual aspects.

For effectively counteracting the increasedinstances of psycho somatic illnesses

occurring in the present days situation, thisprocedure should be popularized in thesociety for practice.


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THANK YOU

&GOOD DAY

DrSaranyan_BU_CME

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