Trataka in Yoga is a special kind of meditation, with benefits so deep it can enhance concentration and memory. It is also a cleansing technique (Kriya) that purifies the optical system. Yet, its benefits as an eyesight-correction technique aren’t talked about often enough.
The Problem. And a Solution
Cut to a recent study, which found that eyesight was worsening among children at an alarming rate. By 2050, it is predicted that more than half of all teenagers worldwide would be short-sighted and Asia would have the highest rates at 69 per cent.
Now, move to an ancient yogic text, the Hatha Yoga Pradipika — one of the most influential Yoga manuals — which categorically says in Chapter Two that Trataka destroys eye diseases among other things:
mochanaṃ netra-roghāṇāṃ tandādrīṇāṃ kapāṭakam |
yatnatastrāṭakaṃ ghopyaṃ yathā hāṭaka-peṭakam ||
Yoga guru Dr HR Nagendra, founder-Chancellor of SVYASA Yoga University, Bengaluru, confirms this: “The deep relaxation effects of Trataka are used in Yoga therapy to improve eyesight. If you practice for 30 minutes every day, you can reduce one diopter every month. We have had experience with people who had 10, 12, 18 faulty diopters, but they got normalised. People have actually been able to remove their glasses through this technique.”
The Science behind Trataka Practice
Dr Nagendra explains that Trataka can correct eye defects like astigmatism, squint and myopia that have developed due to stress and strain — though it can’t help cases of defects at birth or congenital ones. The mechanism is this: “Our eyeball, which is spherical, becomes oblong in the case of short-sightedness or gets compressed. The three recti muscles that hold the eyeball can pull differentially and cause an imbalanced stretch. This distortion has to be corrected. It occurs because of stress and so we need to learn to relax the eyeballs. This will bring all the recti muscles to work in harmony. The Yogic technique for this is Trataka and specifically, Jyoti Trataka, corrects eyeball changes. The very important thing not to be forgotten is palming for deep relaxation after the focussing, which is the key essence.”
Evidence-based therapeutic benefits
Trataka can correct errors of refraction, and also strengthen the lens to be able to adjust to distances. It balances the nervous system and relieves anxiety, depression and insomnia. By improving stamina of the eye muscles and giving them deep relaxation, it counterbalances eye strain, makes eyes bright and clear.
A 2023 study showed a reduction in intra-ocular pressure in patients with glaucoma through Jyoti Trataka.
Another 2021 study found that Trataka reduced visual strain and other effects of prolonged exposure to digital displays.
Yet another study showed that Trataka helped not just intra-ocular pressure but also blood pressure, respiratory rate, and pulse rate in type 2 diabetes patients.
HOW TO DO JYOTI TRATAKA
Prepping
Jyoti Trataka requires a candle kept 4-5 feet away on a candle stand and a match box. Wash your hands and eyes, and sit on a chair or on a mat on the floor. Remove glasses, wrist watch, belts.
It is usually done at the end of a Trataka session where the eye muscles have been first exercised through different eye movements.
Master the Three Palming Techniques
Rub your palms against each other, warm them and place them over the eyes, taking care to avoid touching or pressing the eyeballs. There are three kinds of palming techniques and their names are self-explanatory.
• Simple palming,
• Press-and-release palming, done for five rounds,
• Constant-pressure palming, done along with five rounds of deep inhalation and exhalation.
Three Stages of Jyoti Trataka – Key points
The first stage is Effortless Gazing. Take care to not look at the flame directly, but move your vision from the base of the candlestand to the top, then to the candle and finally the flame. Try not to blink and use willpower to persevere through the irritation. Allow tears to flow, which is a good sign and helps wash out impurities. After 30 seconds, close the eyes, rub the palms together and go for press-and-release palming. After five rounds, relax, feel the cool sensations around the eyes. Remember not to open the eyes immediately.
The second stage is Intensive Focussing. Follow the steps of Effortless Gazing, but this time then focus at the black wick of the flame. Concentrate there, ignoring any irritation and tears. This focusing makes the mind one-pointed (ekagra). After 30 seconds, rub the palms and apply constant-pressure palming around the eyes, while deeply breathing in and out five times. Relax and feel the changes in the eyes. Gradually increase the duration to 60 seconds after a few weeks.
The third stage is Defocussing. After moving your gaze to the flame, focus on it, and then defocus and, expanding your awareness, observe details like the colour, shape and aura of the flame. Let the aura expand and see light particles around it. After one minute of defocussing, focus once again. Close your eyes and retain the image in the mind. Go on looking at it between the eyebrows, until the image disappears. Then rub the palms and perform constant-pressure palming.
Next, inhale and while exhaling, chant `nnn’ as in Bhramari pranayama (Bee Breath). Chant thrice, feeling the resonance in the head and eyes.
Feel the silence.
Precautions and Contra-indications
Practice Trataka after dark. The flame must be steady. The spine, head and neck must be erect. Always close the eyes gently, and open with a few blinks. During palming, there should be complete darkness over the eyes.
Trataka is not advised for epileptics and those suffering from hallucinations and tension headaches.
(Note: This article is for information only. Yoga practices must be learnt from an experienced teacher in person. Always check with your primary healthcare provider before beginning any Yoga practice)
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.