DAILY YOGA ยท Trataka
Candle-Gazing
Trataka is a concentration practice of steady, soft gazing โ most often at a candle flame โ until the eyes water, then closing them to hold the after-image inwardly. It is one of the six classical cleansing kriyas (shatkarmas) and a gateway to meditation.
Name meaning: "Trataka" means to gaze or look steadily โ fixed gazing at a flame or point.
Classification: Kriya (shatkarma) โ a concentration/cleansing gazing practice.
Tradition & origin: Trataka is one of the six classical shatkarmas (cleansing kriyas) of hatha yoga, described in the Hatha Yoga Pradipika and Gheranda Samhita, used to steady attention and "cleanse" the eyes.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Sit tall in a dim, draught-free room with a candle at eye level, about an arm's length away.
- 2Gaze softly and steadily at the flame, blinking as little as is comfortable.
- 3When the eyes begin to water, gently close them.
- 4Hold the inner after-image of the flame at the eyebrow-centre for as long as it lasts.
- 5Open the eyes and repeat once or twice, then rest with the eyes closed.
Benefits
- โTrains steady, one-pointed concentration.
- โA traditional preparation for meditation.
- โMany practitioners find it calming and focusing.
๐ช The traditional / desi way
- One of the six shatkarmas (cleansing kriyas) of hatha yoga, described in texts such as the Hatha Yoga Pradipika and Gheranda Samhita.
- Traditionally regarded as a cleansing of the eyes and a sharpening of concentration.
What you may feel
- ๐ซงNormal: the eyes watering, a steadier gaze, a clear inner after-image on closing the eyes.
- ๐ซงWarning: eye strain or headache โ stop and rest the eyes.
Progression path
Begin with short external gazes; extend gradually, then continue with the inner after-image to deepen concentration.
Who it suits โ and who should modify
- โBeginners and those wanting to build concentration.
- !Absolute (flame version): epilepsy โ do not gaze at flames.
- !Relative: glaucoma, dry eye, or eye conditions โ use a dot instead of a flame and keep sessions short.
When to practise
Evening in a dim, quiet, draught-free room.
A few times a week, in moderate sessions.
Evidence at a glance
Trataka can improve concentration.
Some small studies suggest attention benefits; evidence is limited.
Myths vs. reality
โ Myth: Trataka gives psychic powers or opens a literal "third eye".
โ Reality: It is a concentration and eye-steadying practice; claims of psychic sight are traditional lore, not established fact.
โ ๏ธ Cautions
- Keep the candle safe and steady, away from anything flammable. AVOID or adapt (gaze at a dot instead of a flame) with epilepsy, glaucoma, or eye conditions. Stop if the eyes feel strained.
Frequently asked questions
Do I stare without blinking?
Gaze softly and blink only as needed โ the aim is a relaxed, steady gaze, not a forced stare.
Can I use something other than a flame?
Yes โ a dot on the wall or another small fixed point works, and is safer for some eye conditions.
Key takeaways
- โญGaze steadily at a candle flame or point to build one-pointed focus.
- โญOne of the six classical cleansing kriyas (shatkarmas).
- โญAvoid flame-gazing with epilepsy; adapt for glaucoma/eye conditions.
- โญContinue with the inner after-image to deepen focus.
References
- Trฤแนญaka โ Wikipedia ยท encyclopedia
- Yoga: What You Need To Know โ NCCIH ยท health authority (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
๐ Your private notes
Saved only on this device โ jot down what helped.
๐ฌ Improvements, corrections & suggestions
Found an error or have a better cue? Share it โ practitioners help make each guide more accurate.
No comments yet โ be the first to help improve this guide.